Food for Thought – Good Food, Good Mood

Understand the Connection between food and Mood

Have you ever noticed how some foods can affect your mood and in turn how your mood can affect your food choices?

Well we are going to delve into an overview of how food, mood and mental health all interconnect. Mental health includes emotional, psychological, and social well-being. It affects how one thinks, feels, and acts. It also helps determine how stress is handled, relationships with others, and what choices are made. Mental health is important at every stage of life, from childhood and adolescence through adulthood. And it can change over time depending on many factors and life events.

Depression and anxiety are the most common mental health conditions worldwide.

Many of us can say we have either experience these conditions in acute phases or maybe have been dealing with them chronically. The CDC estimates that around 50 percent of Americans will be diagnosed with a mental health condition at some point during their lives. Some symptoms of depression and anxiety such as feeling irritable, easily frustrating, changes in eating patterns, new onset of pain in head or stomach and thoughts of self harm affect a large number of the population. Although the most common treatments include psychotherapy, medications, or a combination, researchers do see a need to develop new and individualized treatment plans to improve outcomes.

It’s easy to only think about how food affects the physical body.

However, your brain is part of your body, as is your immune system, neurological system, endocrine system, and more. These systems each directly impact areas that we associate with mental health. Various research studies highlight the connection between nutrition and various mental health conditions. Studies also show a potential bidirectional relationship between diet and mental health. This means that mood can influence eating habits, and in turn, eating can impact mood and psychological well-being. When you’re not getting proper nutrition, you might feel increasingly stressed in an otherwise low stressful situation. As a result, you may turn to less healthy foods for comfort or as a time saver to mediate the feelings.

Eating a diet lacking essential nutrients may lead the body on a roll coaster ride of blood glucose regulation and can contribute to anxiety in some. A 2019 study found that increased consumption of fruits and vegetables has a positive effect on psychological well-being with vegetables having a more favorable effect.

Let’s talk about how to map out our meal plan. Diets should be high in an array of fruits, vegetables and good choices of healthy fats. Meals should be colorful, remember to taste the rainbow and I don’t mean a plate full of skittles. In fact, reducing the amounts of added simple sugars, animal fats and alcohol can help reduce inflammation that may play a part in changes in cognition.

Here are a few recommendations:

Fatty Fish

We often hear about omega 3 being beneficial for heart health but it is also beneficial to brain health.

Chocolate

It contains a type of antioxidant that helps reduce inflammation and trigger chemical messengers in the brain which help regulate emotions and make us feel content and happy. But try to choose dark chocolate as it contains serotonin.

Nuts

Contain a high amount of tryptophan, a hormone that helps release serotonin – which again is that “feel good” hormone that is known to keep you calm, reduce stress and yes, boost your mood.

Unrefined Carbs

They are rich in B vitamins that help with energy production and stimulate the neurotransmitters in our brains.

Berries

Small but pack a mighty punch against inflammation.

Leafy Greens

Examples such as like spinach, collards, chard, and bok choy are full of vitamin K, carotenoids, potassium, and fiber. One serving daily was found to be associated with slower decline in brain function.

Fermented Foods

Support our gut microbiome as it is a direct communication channel with the brain and influences mood.

Turmeric

Intake of this spice is correlated with a lower rate of Alzheimer’s disease.

Good Mood, Good Food Strategies

Select a few weeks to track everything you eat and drink. Also, log your mood each day or the severity of any mental health symptoms. At the end of the period, review your data to look for patterns that could help you see a connection between your diet and your mental well-being.
Try to avoid significant changes in eating habits as that may also have an effect on mental status. Instead choose one mood boosting food to include in your meal plan or choose one food to slowly subtract from your meal plan. Continue to track your mood and any other mental symptoms as you transition through changing you.
Focusing on whole and unprocessed foods is a great way to intentionally provide your body with those nutrients that have been shown to help boost mood and overall health.
Enjoy your favorite foods by planning them accordingly, pairing with a good mood food and monitoring portion size.
Having an accountability partner in your friend or the support of a trained healthcare professional can also help ensure you remain on the right track. Here at UF, our wellness centers also appointments with our mental health therapists as well as free sessions with the dietitian.

References –

– Dana Gardner, Registered Dietitian, MS, LD/N

Want more?

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