The Link Between Food and Mood: How What You Eat Affects How You Feel
The connection between food and feelings is a highly complex one that involves not only the nutritional value of food, but its effects on inflammation in the body, the microorganisms that live in the body, and interactions between different systems in the body. There is a lot that scientists still need to investigate about the relationship between food and mental health, but research into this connection is growing rapidly. In fact, a new field called nutritional psychiatry has emerged to help to answer some of the outstanding questions.
In this article, we will discuss the key things that are known about how food affects mental health, with suggestions about how you can improve your mental health through food.
Macronutrients and Mental Health
Macronutrients are the nutrients you need in the largest amounts: carbohydrates, fats, and proteins.
- Complex carbohydrates tend to boost the serotonin in the brain, which is beneficial for mental health. Serotonin plays a role in mood, sleep, digestion, sexual desire, and other important functions. It is important to recognize that simple or refined carbohydrates do not have the same effect. Simple carbohydrates are sugars in all their forms, including the sugars found in fruit juices, milk, and syrups; refined carbohydrates are carbohydrates that have been processed and have had most of their fibre and nutrients removed. These carbohydrates feel rewarding initially because they quickly increase the amount of sugar in your system, but they also leave you feeling fatigued and anxious when your blood sugar dips again. Complex carbohydrates take longer to digest and release sugars into your bloodstream at a slower, steadier rate; this gives you a more consistent supply of energy without spikes and sudden drops.
- Fats affect mood differently depending on whether they are saturated or unsaturated. Saturated fats, such as those found in animal-based products and in tropical oils such as coconut oil and palm oil, have been linked to depression, anxiety, and compulsive behaviour. Unsaturated fats are found in fatty fish such as sardines, tuna, salmon, and many nuts and seeds. Regular consumption of unsaturated fats, particularly Omega-3 fatty acids, has been found to reduce the risk of developing mood disorders, including bipolar affective disorder and major depression.
- Proteins are vital to the process of creating neurotransmitters, the chemicals in our brains that, among other things, regulate our moods. Studies have found that a diet low in proteins is linked to depression.
Micronutrients and Mental Health
Micronutrients are the vitamins and minerals that are part of our daily diet.
- B vitamins, such as B6, B9 (folic acid), and B12, aid in the production of neurotransmitters and are essential for proper brain functioning. People who do not get enough of these vitamins are more likely to develop depression and tend to have more trouble with cognitive tasks.
- Other micronutrients that play a role in mental health are vitamins C, D, and E, zinc, magnesium, and potassium.
Chronic Inflammation and Mental Health
There are numerous scientific studies that link inflammation to mental health, including major psychological disorders such as schizophrenia, major depressive disorder, and post-traumatic stress disorder. Whereas inflammation is a normal reaction to injury and disease, chronic inflammation creates conditions that are bad for mental health and overall health.
One source of inflammation is our diet. Highly processed foods, refined carbohydrates, and saturated fats are all related to inflammatory responses. Diets that are low in these factors and rich in fruits, vegetables, nuts, and fish have been shown to reduce symptoms of depression and anxiety.
Gut Microbiota and Mental Health
Microbiota are microorganisms that are present in every human body in the trillions. These microorganisms perform vital functions such as processing complex carbohydrates, stimulating immune responses, synthesizing certain vitamins, and keeping harmful microbiota at bay. Most of these organisms are found in the intestines, which is why they are usually referred to as gut microbiota. In a healthy person, beneficial and harmful microbiota exist together, but when the balance is disrupted, illness can result, including mental health challenges such as anxiety and depression.
Diet plays an enormous role in regulating the microbiota in your body. Some foods, such as saturated fats, animal protein, and foods that are low in fibre, increase harmful microbiota while decreasing beneficial microbiota. Foods that are high in fibre, along with unsaturated fats, fermented foods, fruits and vegetables, have the opposite effect.
The Mediterranean Diet
The Mediterranean diet, based on the common foods consumed in countries that border the Mediterranean Sea, is primarily plant-based. Originally identified as an eating plan that lowers heart disease, this diet has since been connected to lower rates of mental health problems. The Mediterranean diet is thought to have beneficial effects because it has plenty of antioxidants and foods that decrease inflammation.
The Mediterranean diet includes:
- Fruits and vegetables
- Whole grains
- Beans, nuts, and seeds
- Olive oil
- Moderate amounts of dairy, eggs, and seafood
- Low amounts of red meat
Conclusion
There is still a lot we don’t know about the complex connections between food and emotions, and more information is always emerging. It is important to keep an eye on the latest findings as they are reported by reliable sources. Overall, better mental health can be achieved by adopting a diet that is:
- Low in saturated fats, high in unsaturated fats
- Low in processed foods, high in plant-based foods that have not been excessively processed
- High in nutrients
- High in fibre
- Inclusive of fermented foods such as kimchi, kombucha, yogurt, and sourdough
- Low in red meat but inclusive of moderate amounts of poultry, seafood, dairy, and eggs
- High in fruits, vegetables, beans, nuts, seeds, and whole grains
For an easy way to start eating for better mental health, try foods and recipes from the Mediterranean diet. Note that any change in diet will require adjustment; try making more gradual changes if you encounter obstacles.
How Counselling Can Help
Changing your diet can go a long way toward improving your mental health, but taking additional steps such as getting more exercise and increasing your social connections can also help, as can professional counselling. Talking to a mental health care professional helps you sort out stumbling blocks in your journey to better mental health, and your counsellor can also support your diet, exercise, and social engagement goals.
At Kari Walton Counseling, we frequently work with clients who are struggling to make positive changes in their lives. Every member of our highly skilled team is fully behind your progress and is prepared to help you navigate your mental health challenges with compassion and without judgment. Contact us today for an appointment; let’s talk.