Can what you eat truly affect your mood? In short, yes. What you eat matters. Food and mood - what's the link? Having a healthy, whole, and well-balanced diet full of vegetables and nutrients can improve your sense of well-being and mood, mental health fluctuations, overall happier outlook, and an improved ability to focus.

The brain is the most vital organ which works 24/7 without resting from blinking eyes to solving critical formulas our brain is involved it. Therefore, our brain needs a constant supply of energy that comes from the food we eat. Think of your brain as a machine that works best only when it gets high-quality fuel. A diet full of vitamins, antioxidants, and minerals nourishes the brain, keeps it functional, and improves mental health.

Serotonin is a crucial chemical neurotransmitter in the our body that enables us to regulate your mood. We produce most of our serotonin in the gastrointestinal tract where we digest our food. How those neurotransmitters interact with your digestive system and your brain depends on what we eat, which can shape how we feel mentally.

How your food is related to your mental health

We all know that our brain needs neurotransmitters for carrying impulses. One of the most important neurotransmitters is serotonin which controls sleep, appetite, and mood. It also inhibits the sensation of pain. An interesting fact about serotonin is that 95% of it is made in the gastrointestinal tract. Also, your gut bacteria manufacture ≈ 95 percent of the body's supply of serotonin, which influences both mood and GI activity. Thus, the digestive tract environment influences our overall mood.

Research has been done to find out the foods that are good for your health. Studies have shown that a diet rich in fruits, vegetables, and under processed foods is associated with lower rates of depression.

Today Nutritional Psychiatry is working on this domain which is mainly concerned with the use of food and food supplements as alternative treatments for mental health disorders. When some people "go clean," they feel better physically and emotionally. Unfortunately, people don't know how much food influences their mental health.

Just like that machine, your brain can also be damaged by unhealthy fuel. Processed or refined foods are that low premium fuel for our brain. Diet high in sugars disturb the regulation of insulin and thus promote oxidative Stress. Many studies suggest the negative correlation between sugar diet and mental health. Evidence also suggests that a high intake of sugars leads to mood disorders such as depression or anxiety.

Preventing mental health conditions

21 studies from 10 countries showed dietary pattern comprising of fruit, vegetables, whole grains, olive oil, and antioxidants reduces the risk of depression. In contrast, a diet full of red and processed meats, sweets , butter, and potatoes, along with less intake of food and vegetables was associated with a greater risk of depression.

A recent study was done on adults which also revealed a positive correlation between anxiety and sugars. Animal research has also confirm these ideas. A study done in 2008 found that rats that went on a sugar binge and then were deprived of food showed a dopamine imbalance that lead to increased anxiety.

Another study published in 2009 found that long term consumption of sugar seemed to impair memory and reduce your ability to fight anxiety, although the mechanisms of how this happened are unclear as of now. These studies suggest that sugar affect your ability to cope with anxiety. 

What is a healthier diet?

It is a diet that is:

• Free of processed foods (pastas, white bread, microwave meals).

• High in vegetables and moderate quantities of fruit (which contain natural sugar).

• Foods of different colors (carrots, blueberries, kale, strawberries).

• Foods with little to no added sugar.

• Meals that are high in protein, fiber, minerals like magnesium, and fatty acids.

Healthful foods and habits appear to promote neurogenesis as well. Such as, a diets that include polyunsaturated fatty acids (PUFAs), curcumin, and polyphenols and a diet that meets calorie needs without a person overeating or undereating.

What is the best diet for mental health?

Recently researchers are experimenting with diets for treating mental disorders. A study was done on people consuming a Mediterranean diet full of fruits and vegetables. Findings of the study revealed, that people had significantly greater improvements in depression symptoms. Furthermore, rates of remission were significantly low among such people.

Mediterranean diet example:

• Get your starch with having whole grains, starchy vegetables, and/or legumes.

• Fill up on plenty of whole foods such as fresh fruits and veggies.

• Add in healthy fats to your diet, like raw nuts and olive oil.

We need to understand that our biggest enemy is processed foods to live a healthy life. These foods are high in flour and sugar. Such foods conditioned the brain to crave more and avoid fruits and vegetables. Most such foods are addictive as they stimulate reward pathways (dopamine). To boost mental health, we need to start eating sufficient number of fruits and vegetables.

A processed food is any food that has been altered in some way during preparation. Food processing can be as basic as: freezing, canning, baking, and even drying.

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Additionally, food containing omega-3 fatty acids is also good for health. Lastly, we should eat plenty of green leafy vegetables because they in particular are brain protective. Nuts, seeds, and legumes, such as beans and lentils, are also excellent brain foods.

American Dietetic Association has found unhealthy eating patterns associated with mood disorders. People with mood disorders often eat either too much or too little. Thus, they either gain weight or feel exhausted

Mindful Eating

Another important factor is paying attention to what we eat and how we feel while eating it. The nutritionist also recommends writing your diet in food journals since most people are not fully aware of their eating habits. It can help you track your calories and can even help you to stop if you find yourself overeating in stress.

Brain Food

Our Nervous System needs nutrition to build new cells and tissues and to form protein. Therefore, needs a balanced diet that is rich in a variety of foods in adequate amounts. That is why nutritionists suggest eating a variety of food rather than eating the same meal every day.

Following are the nutrients that should be included in a healthy mental diet:

1. Complex carbohydrates

2. Omega-3

3. Proteins

4. Fatty acids

Eating Tips to improve Meatal Health

• Avoid sugary and processed snacks which cause energy spikes and make it difficult to concentrate.

• Increase intake of healthy fats such as olive oil, coconut oil, and avocado. This will help your brain work better.

• Substitute healthy snacks like fruit, almonds, hard-boiled eggs, baked sweet potatoes with unhealthy snacks.

• Make a list of your diet plan including only healthy foods and try to stick to it.

• Avoid shopping when you're hungry because you'll be more likely to make bad impulsive purchases.

• Pay attention to where and what you eat. For example, avoid eating in front of the television because it can be distracting and lead to overeating.

• Eat regularly to maintain blood sugar levels to prevent fatigue irritability.

• Keep yourself hydrated. Even mild dehydration can have an impact on your mood, energy level, and concentration.

• Increase your overall intake of fresh fruits, and vegetables.

• Every meal should include some protein. It contains an amino acid that helps your brain manage your mood.

• Wisely intake caffeine because it affects your mood and disrupts sleep. Some people also report that it makes them angry and nervous.

• Keeping your posture upright while eating is also beneficial to our digestion from biological point of view. 

Sharing meals

Eating meals with others has many benefits on psychological, social, and biological health. It a habit which brings a sense of rhythm and regularity in our lives. While eating together we also get to reflect on our day and makes friends. Moreover, Talking and listening also slow us down which allows us to chew our food properly. 

References

Dog, T. L. (2010). The role of nutrition in mental health. Alternative therapies in health and medicine, 16(2), 42-46.

El Ansari, W., Adetunji, H., & Oskrochi, R. (2014). Food and mental health: relationship between food and perceived stress and depressive symptoms among university students in the United Kingdom. Central European journal of public health, 22(2), 90-97.

Adan, R. A., van der Beek, E. M., Buitelaar, J. K., Cryan, J. F., Hebebrand, J., Higgs, S., ... & Dickson, S. L. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. European Neuropsychopharmacology, 29(12), 1321-1332.