There are a lot of things that can be the underlying cause of a bad mood. A lack of sleep. Anxiety. Hunger. PMS. Alcohol. Depression. The consumption of too much sugar and/or caffeine. Stress. The list really does go on and on. But there's a theory I read recently about that triggers a bad mood that really caught my attention.
According to a researcher by the name of Roy Baumeister, the reason why a lot of us find ourselves not being in the best of moods is due to, what he calls, "ego depletion". The long short of it is, whenever we're tempted by something (or someone) and we push our willpower to the limit, it drains our cognitive abilities and that results in being irritable, snappy, distant, rude, annoyed—and all of the other things that come with being in a bad mood. (The ego is a trip, ain't it?) So, if you're currently in a bad mood, reflecting on your current struggles with temptation may be something to think about.
But, if you're usually on top of the world, it's been a couple of weeks now and, no matter what you do, you can't seem to get back to your old self again, avoid the urge to Google your way into a diagnosis; see your doctor instead. On the flip side, if you simply woke up on the wrong side of the bed or you know your willpower is running on fumes, there are also plenty of studies to support that your diet can make all of the difference in the world.
So, before you go ham on a co-worker or send a pop-off text that you very well could end up regretting, use your lunch break or make plans to go home to eat a few of these foods. It might be just what you need to get a smile back on your face.
Sweet Potatoes
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Did you know that sweet potatoes are considered to be a perfect food? With good reason too because they contain pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, vitamins A and C, potassium, manganese, magnesium, copper, beta-carotene, antioxidants and fiber—and that's just for starters! Thanks to all of the nutrients that are in them, sweet potatoes help to keep your heart healthy, boost your immunity, regulate your blood sugar, fuel your brain, reduce anxiety and, due to the fiber, iron and magnesium that's also in sweet potatoes, they are an awesome source of energy too.
There are two main reasons why sweet potatoes can make you feel better. First, the antioxidant beta-carotene that's in them will help to keep free radicals from damaging your brain. Secondly, sweet potatoes can lower oxidative stress which is directly linked to stress and anxiety.
Mood Booster: A "happy way" to enjoy sweet potatoes is to DIY some sweet potato flatbread (leave a comment in the comments section if you actually do end up making some because, I'm telling you, it's delicious!).
Salmon
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I don't know about you, but salmon is one of my favorite foods. It's got omega-3 fatty acids, is a wonderful source of protein, it contains just about every kind of B vitamin you can think of and it's loaded with both potassium and selenium. Something that's really cool about salmon is, thanks to the protein that's in it, it can help to control your appetite so that you can maintain your weight. It's also the kind of food that fights inflammation.
Salmon will put a smile on your face because, the more omega-3 that you consume, the more you increase the chances of not experiencing depression-related symptoms. Salmon also has the ability to keep your brain flexible; this matters because the more "flexible" your brain is, the more effective your brain's neurotransmitters are.
Mood Booster: One way to feel joy in your soul again is to try this honey-soy salmon recipe out.
Bananas
Protein. Fiber. Potassium. Vitamins B6 and C. Manganese. Copper. Every time you eat a banana, this is what you're putting into your system. It's another kind of food that maintains blood sugar levels as it improves digestive and kidney health. Something else that's cool about bananas is if you're someone who works out, the potassium in this particular fruit is able to reduce muscle soreness and cramping. Bananas are also loaded with (the good kind of) carbohydrates which means that peeling one on your lunch break is one of the quickest ways to get you through the rest of the day.
One more thing—the tryptophan and folate that are in them will regulate your moods and help to reduce depression symptoms too. Eat up!
Mood Booster: Wanna get out of that funky mood in under an hour? How about some banana oatmeal pancakes for breakfast?
Olive Oil
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If you don't already have a bottle of olive oil in your pantry, cop a couple of 'em. Olive oil has omega-6 and omega-3 fatty acids, antioxidants, vitamins E and K and anti-inflammatory, antibacterial and anti-cancer properties in it. Bottom line, if you want to keep your heart, joints and brain in good shape, olive oil will help to make that happen.
On the good mood tip, olive oil is able to boost your body's serotonin levels. Serotonin is a neurotransmitter chemical that is connected to your brain's appetite, sexual desire, sleep, memory and yes—your moods.
Mood Booster: It's OK to treat yourself to a little bread (especially if it's naan or pita) every once in a while. When you do, lift your spirits with a little olive oil dipping sauce.
Quinoa
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Quinoa is a seed that is usually mistaken for a grain (including by me). Anyway, if you're looking for the kind of food that is pretty much a multivitamin in a bowl, quinoa's got you. For starters, it's got manganese, thiamine, zinc, phosphorus, folate, copper, riboflavin, magnesium, protein and vitamin E all up in it. If you're looking for a gluten-free food, quinoa qualifies as being that as well. A food that reduces body inflammation, quinoa can hook you up with that too. Quinoa is also the kind of food that keeps your bones healthy and strong.
Something else that's great about quinoa is it's the kind of food that is packed with protein, along with amino acids. So, if you know that lately you've been consuming foods that have your blood sugar levels on a roller coaster ride (eh hem, like basically any kind of white starch or sugar), you can rely on quinoa to level you out and stabilize your moods in the process.
Mood Booster: I don't know how you couldn't lighten up after having a mango quinoa burrito bowl.
Ghee Butter
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If you're not familiar with what ghee butter is, it's basically like a form of clarified butter; only it's simmered over heat a bit longer. The end result is the kind of butter that is packed with vitamins E and K, linoleic acid (a fatty acid that reduces body fat and inflammation), butyric acid (a fatty acid that maintains gut health) and Vitamin K2 that helps to keep tooth decay at bay.
Another awesome thing about ghee butter is it has ojas in it. If you take yoga, you probably know that an oja is an Ayurveda term that stands for "life force". They are what's able to reduce stress and detox the body from things that are related to poor diet and nutrition. So yeah, you can't go wrong with putting a teaspoon or two of ghee butter into your food.
Mood Booster: You can find ghee butter at your local grocery store (or on Amazon). But if you want to take a stab at making some at home, you can find a step-by-step recipe right here.
Seaweed
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Seaweed is a form of algae; that's true. But it's also a type of food that shouldn't be slept on. It contains iodine and tyrosine which is great for your thyroid, along with fiber, riboflavin, thiamin, manganese and copper. Something else that seaweed gives you is a good dose of the carotenoid fucoxanthin; it has 13.5 times the amount of antioxidants that are found in vitamin E and it's what protects cell membranes better than vitamin A does. (Just make sure to consume seaweed in moderation; especially if you have an iodine sensitivity.)
The reason why seaweed makes the "happy food list" is because it's another food that has a lot of tryptophan in it. The more tryptophan you have, the better (and sometimes sleepier), you'll feel.
Mood Booster: Love on yourself—and that mood of yours—with a little seaweed risotto.
Red Wine
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If you don't currently have a bottle of red wine in your house, get at least one. It's packed with antioxidants that fight off free radicals, it builds up your immune system, increases bone density, fights heart disease, reduces the risk of having a stroke, cancer and type 2 diabetes too.
And just how is red wine proven to improve your moods? Well, it releases the neurotransmitters including serotonin, dopamine and opioid peptides. After that happens, red wine gives you a euphoric feeling. Just make sure to try this tip once you get off work. Sometimes euphoria can be mistaken for tipsy or even lit, if you know what I mean.
Mood Booster: Got a little time on your hands? Make some vegan ragu that has red wine in it for you and a friend while sharing stories that will make each other laugh.
Honey
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Honey is literally one of the sweetest things for your health. Not only does it taste delicious, but the benefits are endless. Honey is full of antioxidants, can help to lower blood pressure and improve cholesterol levels, will give you an energy boost during the day and is a great sleep agent at night, suppresses coughing, manages weight, fights allergy symptoms, relieves nausea, improves diabetes, promotes good bacteria in intestines…girrrl, honey is pure bomb.
And yes, honey is another food that is able to get you into a good mood, thanks to the polyphenols that's in it. In fact, if you want to read how honey benefits you holistically, there's a pretty interesting study on it here.
Mood Booster: I'll just say this and then drop the mic: HONEY. LAVENDER. POPSICLES. **Are you smilin' yet?**
Raisins
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Nature's candy. A lot of us remember growing up and hearing that phrase as it relates to raisins, but what it all boils down to is it's dried-up grapes. What makes raisins a pretty cool snack is it contains iron, copper, B-complex vitamins, catechins (which fight off free radicals), fiber, magnesium and potassium. Something else that raisins have in them are polyphenolic phytochemicals which are not only antibacterial agents, but they are also great at maintaining eye health.
The reason why this particular dry fruit rounds out the lift-your-spirits list is because I recently read an article that said sad people tend to eat a lot of chocolate while happy people are constantly chopping on raisins. I'm not sure about all-a-dat but I'm not a scientist. Anyway, if you're feeling low, a handful of nature's candy is a lot worth a shot!
Mood Booster: If you like to watch someone prepare a meal and then make it yourself, you'll absolutely dig Tish Wonder's YouTube channel. The recipe that has plenty raisins in it is her red lentil coconut curry. Enjoy!
Featured image by Getty Images
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A Goddard College graduate, who earned an MFA from Pratt Institute and was awarded an honorary doctorate from Marymount Manhattan College, Mahogany offers unapologetic realness with a side of grace and empowerment. "I started touring locally. I started creating chat books so that those poems will go in the hands of the people who were sitting in the rooms," she shared.
"And then I started facilitating poetry workshops, so I used my chat books as curriculum. And that, in turn, allowed me to further invest in my art and show the community and people who were hiring me that it wasn't just a one-off, that it's not just, you know, a fly by night—that I am invested in this art as much as I am invested in your community, in your children's learning, in our growth."
Mahogany has a special way of moving audiences, and her superpower sparks shifts in perspective, post-performance introspection, and strengthening of community bonds, especially among Black women. (One can undeniably recognize her gift for arousal of the spirit and mind merely from her listening to her insights from the other side of a Google Hangout call. I can only imagine the soul-stirring, top-tier sensory encounter when watching her perform in person.)
In this chat with xoNecole, Mahogany reflects on sustaining a creative career, the aftermath of writing a banned book, and using poetry for both healing, community-building, and activism.
Anthony Artis
xoNecole: What are three key things that have laid the foundation for a sustainable creative career for you?
Mahogany L Browne: What has helped me is that I'm willing to go in being an expert at knowing poetry and knowing the way in which art can change the landscape of our lives, not just as a poet, but also as a poetry facilitator. How you move through classes, those things are mastered, right? So when I go into another space that's maybe tech-heavy, I don't mind learning and being, you know, a student of the wonder of how we can make this magic, work together.
Two, you’ve got to know how to pivot. Sometimes we say, ‘Alright, this is what my life is going to be. I'm going to be a New York Times best-selling author. I'm going to, you know, have an album that's Grammy-nominated. And then, say you get dropped from your record label. That doesn't mean you can't make an album anymore. You can also still create an album that can be submitted to the Grammys. So, what does a pivot look like as an artist who doesn't have an institution behind them? Pivot being a student of the wonder.
Relationships also really help. How do I serve the community? And in turn, that tells me how the community can show up. For me, I have long-standing ties with a community that will outlast my one life. So, what does it mean to create space where these relationships can develop, can be nurtured, can be rooted, can be cultivated? Creating space—it happens through relationships.
xoN: With today’s economic challenges, what does your current creative process look like, and what are you working on?
MB: I’m always thinking five years ahead. I just reviewed the pages for two children’s books and recently released a YA novel. I’m drafting an adult fiction manuscript now.
Anything I create is founded with the root of poetry, but it can exist in captions. It can exist in commercials. It can exist as a musical. So that's where I’m at now.
xoN: You started performing "Black Girl Magic" in 2013, had an acclaimed performance of it via PBS and the work went on to viral success shortly after. Talk more about the inspiration. And what do you think about the continued relevance more than a decade later?
MB: I wrote it as a rally cry for the mothers who had been keeping themselves truly in harm's way by, you know, being a part of the community right after the death of their child or their loved one. They are usually mothers of victims of police brutality—and just seeing how they showed up in these community spaces, they are devout to the cause but obviously still grieving.
"I wanted this poem to be just a space of reclamation, of joy and of you, of your light, of your shine, of your brilliance, in any which way in which you fashion. Every room you enter is the room you deserve to be in. What does it mean to have a poem like that that exists?"
And the first time I did the poem, the Weeping that occurred, right? It was like this blood-letting of sorts. The next time I performed it, I'm moved to tears because I'm seeing how it's affecting other women who have just been waiting to hear, ‘You belong. You deserve. You are good. We see you. Thank you, despite everything that they said to make you regret being born in this beautiful brown, dark-skinned, light-skinned, but Black body.’
Black women are the backbone—period. Point blank. And so, that that poem became a necessity, not just to the fortitude of Black women in the community, but like you know, in service of healing the Black women.
xoN: One of your books was banned at a school in Boston, and it was later reinstated due to parental and activist support. What was that experience like?
MB: Well, I think it happened because they were racist. That's it. Point blank. The reversal of it was empowering, right? I realized, oh, I thought we just had to sit here and be on a banned book list. But no, parents are actually the leaders of this charge.
So to see that, the parents said, ‘Nah, we're not gonna let you take this book out of my baby’s school just because it's a Black kid on the front saying, ‘Woke’ and they're talking about being a global citizen. They're talking about accountability. They're talking about accessibility. They're talking about allyship, and you don't want them to have compassion or empathy or have even an understanding, right? So no, we rebuke that, and we want this book here anyway.’ To see that happen in that way. I was, like, reaffirmed. Absolutely.
xoN: You recently organized the Black Girl Magic Ball at the Lincoln Center in New York. Honorees included author and entrepreneur Rachel Cargle and National Black Theater CEO Sade Lythcott. What impact did it have and what expanded legacy do you hope to leave with your creative works?
MB: I was really interested in not celebrating just the book, but celebrating the community that made the book possible. And so I gave out five awards to women doing that thing, like, what does it mean to be a Black girl in this world?
I just thought it was gonna be an amazing time. Everybody's gonna dress up—we're gonna celebrate each other. And boom, I then realized that it responded to like a gaping hole. There was a missing thing for Black girls of all walks of life, all ages, right?
"It's very intergenerational. That was intentional to come together and celebrate just being us."
You have all these instances where just being you is either the butt of a joke or it's diminished and not worthy of a specific title in these larger institutions. So what does it mean to just to be loved up on and celebrated?
It felt like a self-care project at first. You know, for the first couple of years, folks were coming and they were getting that sisterhood. They were getting that tribe work that they were missing in their everyday lives.
I love the Black Girl Magic Ball because we got us. If I go out with a bang, they'll remember that Mahogany worked her a** off to make sure all the Black girls everywhere knew that she was the light. We are the blueprint.
For more information on Mahogany L. Browne, her work, and her future projects, visit her website or follow her on IG @mobrowne.
Featured image by Anthony Artis
