Good mood foods 🥝

Let's talk about serotonin-rich foods and supplements for gut health.

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IN a nutshell Happy Monday, friends! Feeling low these days? Shifting your diet may help. For example, you could try eating some of the yummy, potentially serotonin-boosting foods we list in today's feature story. We're also talking about: • organic kombucha in a variety of delicious flavors • a beginner's guide to probiotics • can having a partner lower blood sugar levels? • more health stories you need, like meditation for gut health Be well, Morgan Mandriota Newsletter Editor, Healthline

Written by Morgan Mandriota March 13, 2023 • 5 min read

what's got us buzzing Good mood foods to support the gut-brain axis If you live with depression or you're feeling down for whatever reason, speaking with a therapist or taking medication are two solid options that can help. But what's less discussed — and oftentimes more accessible! — is how certain foods may offer a quick mood boost. "While we generally can't get serotonin directly from whole-food sources (with a few exceptions), there are a variety of nutrients and plant compounds that can promote our body's ability to produce serotonin and other mood-boosting neurotransmitters in the brain," explains Dr. Uma Naidoo, a nutritional psychiatrist, professional chef, and author of "This Is Your Brain on Food." For starters, consider eating these seven foods that may boost your serotonin levels and mood: eggs dairy tofu nuts and seeds fermented foods fruits and veggies turkey Research shows that some diets can help relieve depression, too. For example, a 2022 study found that the Mediterranean diet improved depressive symptoms among young men. Whatever diet you decide to follow, remember that those foods and drinks may have a direct effect on your emotions and mental health. tl;dr: Shifting your diet to eat more nutrients that increase serotonin levels can uplift your mood and help relieve symptoms of depression. To learn more about the connection between how you feel and what you eat, click here. Want tips to eat healthier on a budget? We've got you covered.

great finds Editor faves with health perks You know those great finds you just *have* to tell your friends about? That's how we feel about the products we recommend here. Every pick has been vetted by our editorial team, and we genuinely think it'll make your life better.       Rowdy Mermaid Kombucha I've been searching for delicious kombucha for years now. Many of the brands I've tried, including the most popular ones that shall remain nameless, are undrinkable due to taste. I'm excited to report that I've tried every flavor of a new brand on the market, and the results are in: Rowdy Mermaid makes great 'booch. Savory Peach and Alpine Lavender are my favorites of the eight fruity flavors. Each one offers different potential perks, too (i.e., calming, energizing, hydrating, caffeine free). Rowdy Mermaid also makes sparkling water, if that's your thing. I haven't tried that yet but their kombucha gets a big yes from me. Shop now

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Monday Kick Start A beginner's guide to probiotics Probiotics are a super popular dietary supplement that many people swear by to support their health. These live microorganisms are believed to work through many different mechanisms. One of them is by increasing the "good" bacteria in your gut, which may help with digestion, vitamin production, immune function, mood regulation, and more. While probiotics have shown promise for a number of health issues, some common claims lack scientific evidence to back them up. Always talk with a doctor before starting probiotics and know that benefits aren't guaranteed. You may be able to get probiotics through fermented foods like kimchi, yogurt, or pickles, or you can take them as a supplement. Culturelle® is one of the biggest names in the game, and their Culturelle® Digestive Daily Probiotic Capsules were recently ranked our best overall probiotic pick of 2023. These capsules are formulated with the No. 1 clinically studied probiotic, Lactobacillus rhamnosus GG†, and 200 milligrams of the prebiotic inulin. They pack powerful potential health support, like the ability to: • work naturally with your body to support your digestion and immune defenses* • help reduce occasional diarrhea, gas, and bloating* • help reduce travel-associated digestive issues* They're also vegan, non-GMO, and free of artificial dyes and common allergens like wheat, eggs, and peanuts. They just need to be taken daily to support a healthy gut and lifestyle, which is a small task for a big reward, if you ask us. We've got a ~gut feeling~ you might agree. To learn more about Culturelle®, click here. To learn more about probiotics and your health, read our full beginner's guide here. Tell us: Do you take a probiotic? If so, how have you noticed it affects your health? Share your experience with us at wellnesswire@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Disclaimers: The information in this article is intended for educational purposes. Culturelle® products are not intended to diagnose, mitigate, treat, cure, or prevent diseases. Inform a healthcare professional before starting any dietary supplement. *These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease. † Based on the number of Lactobacillus rhamnosus GG clinical studies, as of January 2022.

Health Hype Can having a partner lower blood sugar levels? (Find the answer at the end of this email)

health stories you need What we're reading next 🧘 How deep meditation can benefit gut health. Meditation can help relieve anxiety, lower stress, *and* regulate your gut microbiome. Excuse me while I log off and focus on my breath… 💤 Can poor sleep affect your weight loss goals? Yup! Researchers discovered a connection between how well you sleep and how likely you are to stick with a weight loss plan. 🌎 The effects of keto and paleo diets on the planet. Between their low nutrition value and high carbon footprint, the results of this new research aren't looking too great. 🌈 Parental support and LGBTQ+ youth mental health. A little bit of love and acceptance from a queer child's parents can go a long way for their overall well-being.

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Health Hype Answer Can having a partner lower blood sugar levels? Yes! Believe it or not, research shows that people in relationships tend to have healthier blood sugar levels than folks who are single. This is especially true among couples who cohabitate compared to those who live alone. You can even reap this benefit if your relationship is strained. How on earth does this work, you ask? It mainly has to do with the health perks of socialization, cohabitation (and the health risks of isolation), and a regular dose of motivation inspired from a supportive loved one. Interested in learning more? Keep reading the results from this study here.

Thanks for reading! We'll be back in your inbox with more health stories you need on Wednesday.

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