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Have you ever been so upset that you didn’t feel like eating or eating a lot of junk food? If yes, then it’s not far-fetched to believe that food does affect your mood.
And you know what? It is true! Eating food does affect how you feel and your overall mental health and well-being.
Do you want to know how?
Serotonin the neurotransmitter widely known for regulating your mood and regulating sleep and appetite is mainly produced in the gastrointestinal tract i.e. part of your digestive system. It is not hard to make a connection that the digestive tract that secretes this neurotransmitter also is affected by the food you eat. Moreover, the function of these neurons in the GI tract and the production of neurotransmitters like serotonin both are highly impacted by the billions of good bacteria that make up your intestinal microbiome. These bacteria play an essential role in your overall health.
The gastrointestinal tract, also known as the “Gut,” is often said to have an intricate relationship with the brain which is called the gut-brain connection which is why the Gut is often referred to as the “Second Brain.” There is much more to be found about the gut and brain connection but one thing is for sure whatever we eat influences the microbes which in turn affects our health and mental well-being.
Some specific foods and their effects on our mood:
Nutrients and brain function: The brain is made up of about 60% fat, and it needs certain nutrients to function properly. These nutrients include omega-3 fatty acids, vitamin B6, vitamin B12, folate, and iron. When you don’t get enough of these nutrients, it can affect your mood, memory, and concentration.
Sugar and mood: Sugar can cause a temporary spike in blood sugar levels, followed by a crash. This can lead to fatigue, irritability, and difficulty concentrating. Eating too much sugar can also increase your risk of developing depression.
Caffeine and anxiety: Caffeine is a stimulant that can increase your heart rate and blood pressure. It can also make you feel anxious or jittery. If you’re already feeling anxious, caffeine can make your symptoms worse.
Alcohol and depression: Alcohol is a depressant that can worsen symptoms of depression. It can also lead to anxiety, insomnia, and memory problems.
Do you want to support your mental health and well-being?
To improve your mood, one of the best things you can do in terms of diet is simply to eat a well-balanced diet that contains a variety of health-promoting nutrients such as eating food filled with;
Omega 3 acids: walnuts, chia and flax seeds, salmon, etc.,
Iron: spinach, dark chocolate, white beans, etc.,
Magnesium: spinach, pumpkin, almonds, cashews, etc.,
Zinc: chicken, lobster, pumpkin seeds, etc.,
B vitamins: chickpeas, potatoes, bananas, etc.,
Vitamin A: cow’s milk, ricotta cheese, sweet potatoes, carrots, etc.,
Vitamin C: red and green peppers, oranges, strawberries, etc.
If you are worried about your weight then the best way to eat healthily is to have a colorful plate filled with vegetables and fruits of different colors. Restricting certain foods is almost never a good recipe, except in the case of food allergies/intolerances. Almost as detrimental as labelling food as “good” and “bad “. Prebiotics foods provide nutrition to the good bacteria living in your gut, while probiotics contain healthy bacteria themselves. Foods such as yogurt, kefir, buttermilk, kimchi, barley, garlic, and oats contain these biotics.
Just like some food might be beneficial for your gut health there is some food that might negatively affect your gut; here’s a list of food that you can use as substitutes to limit the harmful effects.
Soda: Instead of drinking soda, try drinking water, tea, or coffee.
Candy: Instead of eating candy, try eating fruit, nuts, or yogurt.
Chips: Instead of eating chips, try eating popcorn, vegetables, or whole-wheat crackers.
Cookies: Instead of eating cookies, try eating fruit bars, granola bars, or energy bites.
Fast food: Instead of eating fast food, try cooking small meals at home such as sandwiches or overnight oats, or eating at a healthy restaurant.
Feel free to reach out to us if there is anything more you would like to discuss about your eating habits or eating disorders.
– Urveez Kakalia and Sakshi Merai.
Reference:
O’Connor, A. (2021, December 21). How Food Affects Mental Health. The New York Times. https://www.nytimes.com/2021/05/06/well/eat/mental-health-food.html Rd, C. S. M. (2022, June 29).
Diet and Mental Health: Can What You Eat Affect How You Feel? Healthline. https://www.healthline.com/nutrition/diet-and-mental-health-can-what-you-eat-affect-how-you-feel#what-to-add Selhub, E., MD. (2022).
Nutritional psychiatry: Your brain on food. Harvard Health. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626