The Surprising Link Between Food and Mood: How Your Diet Affects Your Emotional Health
Healthy eating is often touted for its ability to improve energy levels, athletic performance, weight loss and lower chronic disease risk. But did you know that what you eat can also have a big effect on your mood? The link between food and mood is getting increased attention, and it's important to understand how your food choices can affect your emotional health.
The major way that food choices turn into happiness, irritability or a whole range of emotional responses is through blood sugar regulation. When you eat, your body breaks down the food and converts some of it into glucose, which is essentially fuel that moves through your bloodstream. It's the primary energy source for your body and brain. Two hormones, insulin and glucagon, regulate the level of blood glucose that's circulating and determine what should be used and what can be stored. When your blood sugar levels get very low, it can cause you to become tired, irritable, nervous or anxious. This is why eating simple carbs that cause blood sugar levels to spike and then crash can leave you feeling hangry not long afterward.
In addition to the blood sugar impact, certain foods affect how you release serotonin, the "feel-good hormone," in your brain. Research suggests that low intake of omega-3 fatty acids is linked to depressed mood, hostility and impulsive behavior. Any of that sound familiar? Omega-3 foods like salmon, walnuts, chia seeds and flaxseed not only boost serotonin levels, but also reduce systemic inflammation.
The bacteria in your belly also plays a role in regulating emotion. Recent research has shown that the brain has a direct effect on the stomach and that the connection goes both ways. Your gut can send signals to the brain that trigger certain emotional responses, particularly in the case of stress. When you're eating a poor diet, it can trigger inflammation in the digestive system, which results in signals from gut to brain that increase cortisol, the hormone responsible for the "fight or flight" stress response. In other words, when your gut isn't happy, most likely you won't be either.
So, what are the right foods to eat to boost your emotional health as well as your physical well-being? First, it's important to focus on nutrient-dense options that provide the right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to nourish both your body and brain.
Here are some examples of foods that can help improve your mood:
Omega-3 rich foods such as salmon, walnuts, chia seeds, and flaxseed can boost serotonin levels and reduce inflammation.
Whole grains such as quinoa, oats, and brown rice provide complex carbohydrates that help regulate blood sugar levels and provide sustained energy.
Leafy greens such as spinach and kale are rich in folate and iron, which have been linked to improved mood and reduced symptoms of depression.
Berries are rich in antioxidants, which have been linked to improved cognitive function and reduced inflammation.
Fermented foods such as yogurt, kefir, and kimchi contain probiotics that can help balance the gut microbiome and improve mood.
In addition to eating the right foods, it's also important to practice mindful eating. This means paying attention to your hunger cues, savoring your food, and eating without distractions. Mindful eating can help improve your relationship with food and reduce emotional eating.
Eating a diet rich in nutrient-dense options can help improve your mood, boost your emotional health, and reduce the risk of chronic disease. So, when it comes to your food choices, try not to just focus on the physical benefits, also consider the impact it may have on your emotional well-being. Remember to eat a balanced diet, include a variety of nutrient-rich foods, and practice mindful eating. And, if you're struggling with emotional eating or other food-related issues, seek the help of a registered dietitian or counselor to help you make positive changes to your diet and emotional health. Remember that taking care of your overall well-being is important and a holistic approach is best to achieve a healthy and happy life.