A recent study found that feeling anxious, angry or depressed increased inflammation in the body, which in turn can lead to conditions such as asthma, heart disease and arthritis. Here are our top mood boosters and inflammation busters

Food groups to avoid…  

There are plenty of common foods that we all consume that can cause inflammation. “Avoid common inflammatory ingredients and foods like sugar and manage your caffeine, wheat, yeast, protein (red meat), salt, alcohol and saturated fat intake,” says nutritionist Alix Woods. “Caffeine often causes irregularities in blood sugar and stimulates our stress hormones adrenalin and cortisol. Sugar in any form including fructose, corn syrup, glucose syrup and palm sugar are all inflammatory in nature and cause blood sugar to spike leading to an imbalance in glucose and metabolic function. This often causes weight gain as the excess glucose is stored as fat. Avoid burnt, fried and refined carbohydrates like white bread, white pasta and white rice. As well as this, consider cutting down on processed foods such as ready meals and takeaways. It is also advisable to be wary of margarine, sunflower oil, canola oil and corn oil.”

Indulge in…

Luckily there are plenty of ways to incorporate anti-inflammatory ingredients into your diet. “Water is the number one anti-inflammatory super food,” says Alix. “Drink filtered water to counter any inflammation or pain within the body as it cleanses and soothes our cells. Add lemon for added alkalinity and flavour. Lemons are an excellent anti-inflammatory fruit. You can also adopt an anti-inflammatory diet, full of green leafy vegetables, berry fruits, omega-3 fatty acids, olive oil and add spices like turmeric, rosemary, cinnamon and ginger. The best sources of anti-inflammatory omega-3 are oily fish such as salmon, tuna and mackerel, walnuts, chia seeds and flaxseeds. Turmeric is also known for its anti-inflammatory properties and is good for all systems of the body. Ginger and rosemary are full of anti-inflammatory compounds and cinnamon has been found to curb blood sugar and cholesterol.”

Mood-boosting snacks

A great way to boost your mood is with seaweed! “Seaweed snacks are rich in magnesium, otherwise known as nature’s own ‘tranquilliser’, which is essential for relaxation and for maintaining a stable mood. They contain tryptophan, the amino acid that helps the production of serotonin, our mood-enhancing happy hormone. The combination of magnesium and tryptophan helps to boost mood and promotes feelings of well-being.”

Help harmonise your body and mind

“The cannabis sativa plant, from which CBD is extracted, has been used medicinally for thousands of years,” says nutritional therapist Fiona Lawson, who explains how you could help harmonise your body and mind with CannibiGold’s CBD oil. “Today, modern science is uncovering how CBD can help to support the body. Although more research is needed, preliminary studies suggest that CBD can help to improve sleep, as well as reduce social anxiety. Also, the hemp extracts are particularly rich in essential fats, which can help to support everything from your skin to your mood.”

Magnesium for a natural tranquilliser

If you’re a night-time worrier and your head starts swirling with anxieties as soon as it hits the pillow, this negative mood could increase your chances of inflammation. Therefore, make sure you invest in nature’s sleepy mineral; magnesium. “Magnesium is also known as ‘nature’s tranquilliser’, and can be effective in calming your nervous system, so try where possible to add magnesium rich foods to your diet,” explains nutritionist Cassandra Barns. “These include buckwheat, sunflower seeds, fish and leafy green vegetables.”

The sunshine vitamin

It is not uncommon to feel low at this time of the year. “A lack of vitamin D, considered the ‘sunshine vitamin’, could be the reason,” says nutritionist and author Dr Marilyn Glenville. Vitamin D receptors are present in your central nervous system and vitamin D can affect neurotransmitters like serotonin, which are linked to depression.” There are plenty of liquid vitamins or capsules for quick absorption.