Foods for Peace of Mind

Inside your brain is a tiny pair of organs called amygdalae. Your amygdalae are responsible for managing your emotions and mood, which can affect the frequency of your herpes outbreaks. Imagine, if you would, that your amygdalae are a lot like two small fish, and your brain is their fishbowl. If you have ever owned an aquarium, you know that you must condition the aquarium water with a healthy water conditioner to maintain a balanced pH level. The same applies to your brain's ability to experience peace and calm.

 

 

Healthy Fats for a Calm Brain

 

The conditioner for your brain is a healthy fat. Without adding healthy fats to your diet, you will not experience inner calm or peace of mind. Instead, you will likely experience fatigue, irritability, sadness, and hypersensitivity (FISH). Hypersensitivity includes pain symptoms (and apprehension), and healthy fats are known to reduce pain. 

 

Certain fats are terrible for your amygdalae. It is essential to avoid fake fats and trans fats. When you eat these fats, the receptors in your brain shut down fatty acid receptors and suppress cell membrane function. The result is fatigue, irritability, anxiety, panic, Depression, and pain. No-fat and low-fat diets are equally bad for your amygdalae. 

 

So, what type of fat do the amygdalae need to stay calm but mentally alert and peaceful simultaneously? The amygdalae need omega-3s. But it's not just your amygdalae that need them. It's your entire brain.

 

The following is a list of foods rich in healthy fats and superfoods that support brain health. 

 

  • Fresh, fatty, wild-caught fish (salmon, Atlantic mackerel, sardines, black cod, anchovies, oysters, and rainbow trout) 
  • Lean, red meat
  • Eggs
  • Coconut oil
  • Walnuts and other nuts
  • Seeds, such as pumpkin seeds, chia seeds, and ground flaxseeds
  • Avocados
  • Fresh fruits and vegetables, such as apples, bananas, kiwi, fresh berries (particularly blueberries and goji), citrus fruits (oranges and grapefruit), tart cherries, cucumbers, dark leafy greens, carrots, and broccoli, are suitable for the brain. You should eat fruits with some protein to keep your blood sugar stable. 
  • Green tea (perhaps not if you suffer from bladder pain)
  • Peppermint tea (but not if you struggle with acid reflux or have heart problems)
  • Milk (contains protein and vitamin D)
  • Cacao nibs and dark chocolate
  • Coffee (one cup per day)
  • Turmeric tea (with a pinch of black pepper to increase bioavailability). You'll find a truly delicious recipe here.
  • Water (dividing your body weight by two equals how many ounces of water you need to stay hydrated each day)

 

If you avoid meat or are a vegetarian, ensure you get your daily fat intake from sources other than meat, such as fish, krill, and squid oils. Your inner fish will love you for it. Also, if you follow a Keto or an Atkins diet, eat only "healthy" fats. ​

 

Note:  A traditional keto (≤20g net carbs) diet is often too stressful for the following conditions:

 

 

Instead, your net carbs should be 40–65g daily, which keeps insulin low, keeps ketones present, keeps cortisol stable, and supports estrogen metabolism.

 

 

Tryptophan & Serotonin for Mental Calm

 

Tryptophan is an amino acid that converts to serotonin in the body. Serotonin is a "feel-good" neurotransmitter primarily required in the brain and the gut (the two minds of the body) to maintain a balanced mood. Serotonin deficiency causes mood and mental disorders, including nervousness, anxiety, irritability, anger, sadness, Depression, and phobias. 

 

Some foods high in tryptophan are bananas, chicken, fatty fish, kiwis, legumes, nuts, oysters, peanuts, turkey, and teas, such as chamomile or passionflower.

 

 

Prebiotics for Better Digestion & Calm

 

When digestion is off, it can cause moodiness, anxiety, Depression, and poor sleep. I discuss digestion elsewhere on-site, so I won't elaborate here, except to say that prebiotics can help settle a nervous stomach and promote a sense of calm. However, if you have Histamine Intolerance, you need to avoid certain ones. Many probiotics increase histamine levels. Additionally, probiotics containing more than 1-3 billion of any one strain are neither necessary nor beneficial. Spore-based probiotics are the best option, especially if you have histamine issues. You'll find the correct probiotics for Histamine Intolerance under Vitamins & Supplements. 

 

Probiotic formulas replace bacteria in the gut, whereas prebiotic formulas feed your healthy bacteria and assist them in repopulating themselves. You can take prebiotic and probiotic supplements. Or you can eat foods such as apples (pectin), asparagus, bananas (less ripe), barley, chicory root tea, dandelion greens, flaxseeds, garlic, Jerusalem artichokes, leeks, oats, and onions.

 

 

Melatonin for a Calm Night's Sleep

 

Melatonin is a hormone produced by the pineal gland, which regulates the sleep-wake cycle. Melatonin levels typically increase at night as darkness falls and decrease in the morning as daylight returns. When people struggle to fall asleep or feel rested, they may consider purchasing melatonin supplements. However, melatonin can't help sleep disorders like sleep apnea, narcolepsy, or severe, long-term insomnia. Here's the thing. Most melatonin supplements peak three to four hours after being taken and may leave you awake for the rest of the night. If you're taking melatonin, consider taking a delayed-release supplement and allow yourself enough time to sleep. Some say melatonin can also help to ease bladder pain. If you suffer from bladder pain, please see Irritable Bladder Syndrome. 

 

I don't suggest taking melatonin because there can be side effects when used long-term, including a hangover effect. It can also cause headaches, moodiness, disorientation, drowsiness, and nausea. Additionally, melatonin supplements can interact with various medications, including immunosuppressants, blood sugar medications, prescription contraceptives, anticonvulsants, and medications for blood disorders. Instead, see Getting a Good Night's Sleep. 

 

Instead, avoid bright lights, including cell phones and computer screens, for at least 2 hours before bed, and opt for foods that naturally promote melatonin production. Some foods high in melatonin are eggs, fish, milk, oats, goji berries, grapes, pistachios, mushrooms, corn, and rice.

Nutrition for Depression & Immunity Might Look Something Like This

  • Omega-3 Fatty Acids: Found in fatty fish (salmon, sardines), flaxseeds, and chia seeds. Omega-3s reduce inflammation and support brain function.

 

  • Complex carbohydrates, such as whole grains, legumes, and vegetables, help stabilize blood sugar and serotonin levels, improving mood stability.

 

  • High-Antioxidant Foods: Berries, leafy greens, nuts, and seeds help combat oxidative stress, which can support the immune system.

 

  • Amino Acids for Neurotransmitters: Foods rich in tryptophan (turkey, pumpkin seeds) and tyrosine (eggs, dairy, soy) support serotonin and dopamine production.

 

.  Vitamin D regulates immune function and supports mood.

 

  • Magnesium supports stress reduction, sleep, and anxiety relief.

 

  • B-Complex Vitamins, especially B6, B12, and folate, for neurotransmitter synthesis.

 

  • L-Lysine may help reduce herpes outbreaks. Learn more here. 

 

  • Probiotics support gut health. The gut microbiome plays a role in mood and immune function. However, as mentioned previously, you'll want to avoid certain ones if you are histamine intolerant. 

 

Always consult a healthcare provider before starting supplements, especially if on medications.

 

 

Note: The foods mentioned above are condition-specific.