How what you eat affect your mood?
Mental Health and Nutrition: How What You Eat Affects Your Mood
Our mental health is often linked to events in our lives—feeling sad, unmotivated, or overwhelmed with stress and anxiety. These emotions can make us feel out of control. But did you know that our genetics and nutrition are also deeply connected to mental health? About 50% of cases of depression are influenced by genetics, while the other 50% are unrelated to genes (Levinson and Nichols, 2021).
Depression and anxiety disorders have always existed, but they were once a taboo topic. Since the COVID pandemic, more people have started talking openly about mental health struggles. According to the International Health Metrics Evaluation (IHME), by the end of 2017, 13% of the global population was affected by mental disorders (Grajek et al., 2022).
Though therapy and medication are common treatments, they don't always bring the desired results. This is why nutrition has gained attention as a valuable intervention. A combination of therapy, medication, and proper nutrition can significantly improve mental health. What we eat plays a vital role in mental health, influencing mood, energy, and even brain function.
The Brain-Gut Connection
You've probably heard about the brain-gut connection. The vagus nerve acts as the communication highway between our brain and gut, relaying signals in both directions (Yu, Xu and Chang, 2020).
The gut microbiome—made up of trillions of tiny organisms like bacteria, fungi, and viruses—lives in your digestive system, primarily in your intestines. Think of it as a busy city that helps break down food, produce vitamins, and protect you from harmful bacteria. These microbes play a major role in your overall health, especially your mood.
The gut microbiome is key in producing and regulating neurotransmitters like dopamine and serotonin, which are essential for mood and emotional well-being. This relationship is facilitated through the gut-brain axis (Amjad Mhanna et al., 2024).
How Food Affects Your Mood
The foods you eat can either support or harm your mental health. Here’s how specific nutrients can benefit your mental well-being:
Omega-3 Fatty Acids: Found in fatty fish like salmon, chia seeds, and walnuts, omega-3s may help reduce symptoms of anxiety and depression.
Magnesium-Rich Foods: Foods like spinach, pumpkin seeds, and almonds can alleviate stress and promote relaxation.
Complex Carbohydrates: Whole grains, vegetables, and legumes help stabilize blood sugar and prevent mood swings.
B Vitamins: B6, B12, and folate (found in leafy greens, eggs, and legumes) are vital for mood regulation and preventing fatigue.
Fermented Foods: Probiotics in foods like yogurt, kefir, sauerkraut, and kimchi support gut health, improving mental clarity and emotional well-being.
However, certain foods can worsen mental health:
Refined Sugars and Processed Foods: Excessive sugar and highly processed foods can disrupt blood sugar levels and lead to mood disturbances, anxiety, and irritability.
Caffeine: High caffeine consumption (>1000 mg/week) has been linked to increased stress and anxiety. However, moderate intake (<6 cups/day) may reduce depressive symptoms (Lara, 2010). Its effects vary by individual, and mindful consumption is key.
Alcohol: Alcohol affects neurotransmitters like GABA, glutamate, dopamine, and serotonin, disrupting normal brain function and contributing to long-term mood disorders such as depression and anxiety (Mosel, 2024).
Why a Balanced Diet is Key
A balanced, nutrient-dense diet is the foundation of mental health. By including protein, healthy fats, and complex carbs, you can:
Protein: Regulate blood sugar and provide the building blocks for neurotransmitters, which are essential for brain communication.
Healthy Fats: Support brain structure and provide long-lasting energy. Examples include avocados, nuts, and olive oil.
Complex Carbs: Provide a steady source of energy and stabilize blood sugar, preventing mood swings.
Practical Tips for a Healthy Mind and Body
Eat Regularly: Skipping meals can lead to low blood sugar, affecting mood and energy.
Incorporate a Variety of Colors: Eating a rainbow of fruits and vegetables ensures you get a wide range of nutrients that support brain health.
Plan Balanced Meals: Include protein, healthy fats, and fiber in your meals to help regulate blood sugar.
Practice Mindful Eating: Slow down, savor your food, and pay attention to hunger and fullness cues. This reduces stress, emotional eating, and helps you make healthier choices.
Final Thoughts
The food choices we make can significantly impact our mood and mental health. You don't need to make drastic changes to your diet or lifestyle—small, sustainable changes can support your physical and emotional well-being. Remember, we need to nourish not just our bodies but our brains too!
References
Amjad Mhanna, et.al. (2024). The correlation between gut microbiota and both neurotransmitters and mental disorders: A narrative review. Medicine, [online] 103(5), pp.e37114–e37114. Available at: https://doi.org/10.1097/md.0000000000037114.
Grajek, M., et.al. (2022). Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Frontiers in Nutrition, [online] 9(943998). Available at: https://doi.org/10.3389/fnut.2022.943998.
Lara, D.R. (2010). Caffeine, mental health, and psychiatric disorders. Journal of Alzheimer’s disease : JAD, [online] 20 Suppl 1(1), pp.S239-48. Available at: https://doi.org/10.3233/JAD-2010-1378.
Levinson, D. and Nichols, W. (2021). Major depression and genetics. [online] Genetics of Brain Function. Available at: https://med.stanford.edu/depressiongenetics/mddandgenes.html.
Mosel, S. (2024). Mental Effects of Alcohol: Effects of Alcohol on the Brain. [online] American Addiction Centers. Available at: https://americanaddictioncenters.org/alcohol/risks-effects-dangers/mental.
Yu, C.D., et.al.(2020). Vagal sensory neurons and gut-brain signaling. Current Opinion in Neurobiology, [online] 62, pp.133–140. Available at: https://doi.org/10.1016/j.conb.2020.03.006.