The Food-Mood connection: the link between what you eat and feel

We all know that the way to the heart is through the stomach. It’s a no brainer that eating good food when we are feeling down can elevate our mood, or that even having a small piece of chocolate can make us feel good. The Food-Mood connection is unique and very relevant for all of us; knowledge about how the food we eat affects our mood is important, especially given the current pandemic times where being at home has made it easier to binge on food that can be potentially harmful for us in the long run.

Thus, the question arises- How does the food you eat affect how you feel? Serotonin is a neurotransmitter (hormones responsible for chemical connection in the body) that regulates one’s mood, sleep, appetite and arousal. Importantly, 95% of serotonin is produced in the gastrointestinal tract, which of course, is lined with millions of neurons. Thus, its no wonder that the workings of the digestive system don’t just help in the break down of food, but also direct your emotions (Selhub, 2015).

A study compared a traditional diet (diet high in vegetables, cereals, nuts, beans, unsaturated fats like olive oil) to a ‘Western’ diet and found that the risk of depression is 25% to 35% lower for those who followed a traditional diet. Researchers stated that this was because a traditional diet contained vegetables, fruits, fish and contained only modest amounts of lean meat and dairy. In comparison, Western diet contained high levels of processed food and sugars. It was concluded that the stark difference in diets could have contributed to the reduced risk of depression (Jacka et al., 2010).

We are all familiar with ‘emotional eating’ or ‘comfort food’ for times when we are stressed. Moreover, it can’t be denied that there is very rarely any sort of healthy eating during these times. Unhealthy food choices become a viable option to provide a distraction from reality to find comfort, albeit for a short period of time- unless stress eating becomes a habit. When we are stressed or feel low, we tend to indulge in variety of unhealthy foods that are high in sugar or carbohydrates. Craving sugar and fat during stressful times is obvious since they cause the brain to release endorphins- which intensify positive feelings and reduce negative ones. We all have indulged in a tub of chocolate ice-cream or have had a bit of extra coffee when we were down in the dumps. Both chocolate and coffee are known to enhance mood and increase alertness, respectively. However, since both have stimulant effects due to their mood-enhancing properties- they become addictive over time.

To conclude, below is short guide to help improve your eating to support your mental health. It is a gradual process, but when you eat healthier, you feel better.

• Eat regularly

Try not to skip meals, especially your breakfast. It is rightly said that breakfast is the most important meal of the day. Also, in order to abstain from gorging food down when you are hungry, eating in smaller portions throughout the day can help.

• Proteins

Proteins contain amino-acids, which helps in the production of chemicals that regulate thoughts and feelings. It also helps you feel full for a longer period of time. Proteins include lean meat. Fish, cheese, eggs.

• All fat isn’t bad.

Eating the right fats is important, like omega-3 and -6 which help keep your body in top condition. Such healthy fats are found in almonds, walnuts, oily fish, sunflower and olive seeds.

• Go green

Go green not just while being environment conscious, but also for your own personal health. What our parents told us when we were younger is all true- greens contain all important vitamins, fiber and minerals, all with low calories.

Of course, ‘going clean’ with your diet maybe easier said than done. There is strong research that suggests that people feel better not just phsically, but emotionally as well- after a few weeks of a clean diet. However, while changing your diet might help you feel better, it is not a complete subsitute for proper mental healthcare- if required. If need be, do not hesitate to seek help.

References

Jacka, F.N., Pasco, J. et al. (2010). Association of Western and Traditional diets with depression and anxiety on women. American Journal of Psychiatry. https://doi.org/10.1176/appi.ajp.2009.09060881 

Selhub, E (2015). Nutritional psychology: your brain on food. Harvard Health Blog. Retrieved from:https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626