The Food-Mood Connection: How What You Eat Influences How You Feel
World Mental Health Day is happening on Thursday 10th October 2024. The official theme this year, which is set annually by the World Federation for Mental Health, is “prioritising mental health in the workplace”.
Whilst mental health is of course something we should be aware of every day, the purpose of World Mental Health Day, according to Mental Health UK, is to raise awareness of mental health matters around the world, to mobilise efforts in support of mental health, and to reduce stigma.
In honour of World Mental Health Day, we are dedicating this blog post to the connections between what you eat and how you feel. There are multiple factors involved in mental health, food is just one of them. However, it can be a powerful tool to leverage. If you can start to feel even a small percentage better through making some small, simple tweaks to your nutrition, this can set off a positive spiral where further supportive habits can be introduced.
The Link Between What You Eat And Your Mood Is Stronger Than You Might Think.
Have you ever noticed how a nutritious meal can lift your spirits or how a lacklustre diet leaves you feeling drained?
Let’s explore 10 ways your daily food choices can impact your emotional well-being and overall mental health
1. The Brain-Gut Connection
Your gut and brain are closely connected through a communication network known as the gut-brain axis. This means that the health of your digestive system can directly influence your mood and cognition. The same can be said for the opposite direction of the axis; in that the brain, e.g. your thoughts and perceptions, can influence your gut health. A nutritious balanced diet can support healthy digestion and a thriving gut microbiome (the collection of microbes in the gut), which in turn can lead to better mental health.
2. The Role of Nutrients in Mood Regulation
Certain nutrients play a pivotal role in regulating mood. Here we have selected our top three nutrients, let’s look at some of these in turn.
Omega-3 Fatty Acids - Found in oily fish such as mackerel, sardines, salmon, herring, and anchovies, flaxseeds, chia seeds, and walnuts. Omega-3 fatty acids are essential for brain health and have been linked to reduced symptoms of depression. One study found that in humans, dietary deficiencies of omega-3 fatty acids are associated with an increased risk of developing various psychiatric disorders, including depression, bipolar disorder, schizophrenia, dementia, attention-deficit/hyperactivity disorder, and autism.
DHA and EPA have found to be the most beneficial of the Omega-3 fatty acids, which can be obtained from oily fish or fish oil supplements. The Omega 3 fatty acids from plant foods such as flax seeds, walnuts and chia seeds, is in the form of Alpha linoleic acid (ALA), which, in theory can or should convert to EPA and DHA, however in practice it mostly doesn’t.
B Vitamins - B6, folate (B9), and B12 in particular, are crucial for producing neurotransmitters (brain chemicals) such as serotonin and dopamine, which help regulate mood. Low levels of B12 and other B vitamins, including vitamin B6 and folate, may be linked to depression. Diets high in refined carbohydrates and ultra processed foods, and low in leafy green vegetables and animal foods are likely to be low in B vitamins.
Magnesium - This wonder mineral helps to calm and regulate the nervous system. We find it super helpful for people with heightened anxiety, trouble sleeping, and irritability. Magnesium is found in dark green leafy greens, raw nuts, and whole grains. Low levels of magnesium have been associated with increased anxiety and depression.
3. The Impact of Sugar and Ultra Processed Foods
Diets high in sugar, refined carbohydrates, and ultra processed foods can result in mood swings and increased feelings of anxiety and depression. These foods can cause rapid spikes and drops in blood sugar levels, which lead to energy crashes, irritability and low mood. If a person is constantly riding the proverbial blood sugar roller coaster, all day everyday, then such symptoms can become their norm. Making some simple changes to their diet can be a significant part of the answer to their symptoms if this is the case.
4. The Importance of Balanced Meals
Which brings us on onto this next point. Eating balanced meals helps to keep your blood sugar levels stable throughout the day and prevent the drops in energy and mood that one might experience from the blood sugar highs and lows mentioned above. Eating three, evenly spaced meals each day that include a mix of quality proteins, healthy fats (including omega 3s), and complex carbohydrates can help maintain stable blood sugar levels and provide a steady supply of energy throughout the day. Thus support sustained mood stability and cognitive function.
5. The Mood Benefits of Hydration
Staying hydrated is essential for maintaining optimal brain function. Even mild dehydration can lead to irritability, difficulty concentrating, and mood swings. Make sure to drink plenty of water throughout the day to keep your mind and body functioning smoothly. Read our blog post here for simple, enjoyable ways to increase your water intake.
6. The Power of Antioxidants
Foods rich in phytochemicals, such as berries, dark chocolate, and green tea, can help rescue oxidative stress and inflammation in the brain. The term ‘phytochemicals’ refers to an array of different plant compounds with powerful antioxidants and other brain health-promoting properties. Increasing your intake of these foods can protect against mood disorders and enhance overall mental resilience. Check out our blog post here for more info and food ideas to increase your phytochemical intake.
7. Mindful Eating for Mental Wellness
Practising mindful eating, which basically means paying full attention to the experience of eating and savouring each bite of your food, can improve your relationship with food and mealtimes, and reduce stress. It’s a form of meditation, which we already know is beneficial for mental health, but one that also encourages healthier food choices, and more chewing and thus better digestion.
8. The Role of Probiotics
Probiotic-rich foods such as yoghurt, kefir, and fermented vegetables support a healthy gut microbiome. These foods contain live bacteria, which helps to add to the population of live bacteria in your gut. A thriving gut microbe can help your gut produce neurotransmitters, such as serotonin, that positively influence mood and reduce symptoms of anxiety and depression.
9. Excess Caffeine and Alcohol
While caffeine can provide a temporary energy boost, excessive consumption can lead to anxiety and sleep disturbances. Similarly, alcohol may initially seem to improve mood but can ultimately contribute to depression and mood swings. Moderation is key.
10. Building a Mood-Boosting Diet
Here are some tips to create a way of eating each day that supports your mental health:
Choose whole grains over refined ones. Such as brown rice instead of white, oats instead of regular cereals, rye brown bread instead of white, brown pasta instead of white.
Include quality sources of protein in all of your meals. Such as turkey, chicken, lean cuts of lamb and beef, fish, eggs, beans, lentils, and quality cheeses.
Snack on raw nuts, seeds and dark chocolate or berries instead of crisps, confectionery and cakes
Stay hydrated with water (including sparkling) and herbal teas
Wrapping Up
Your diet plays a crucial role in your mood and mental health. As we said earlier, it may not be the ONLY factor in YOUR own unique case, but it can certainly be a significant one.
By making mindful food choices and incorporating nutrient-dense foods and meals into your daily routine, you can support your emotional well-being and enhance your overall quality of life.
Remember, small changes can make a big difference. Start today by adding one mood supporting food to your meals and feel the positive impact it can have on your day straight away.
