The term ‘nutrition’ for the longest time has focused only on the well-being of the body. With the emergence of fields like ‘nutritional psychiatry’, the focus is slowly being broadened to include emotional and mental well-being. Which brings us to these questions – What is a balanced diet? Does nutrition affect our mood? Is there really a food and mood connection? If so, how strong is it? Though this food and mood connection must have existed always, only recent developments in this field of science has led us to pay more attention to our food attributes other than the taste.
Balanced Diet
Balanced diet is the diet which includes all the nutrients needed for the optimal functioning of the body. There are different food groups serving different functions in our body, the main classes being :
- Energy giving foods
- Body building foods
- Protective foods
Lack of nutrition typically occurs when
- There is a lack of enough food intake in general
- Skipping meals
- Sticking to only one food or two food groups
- Processed food and refined sugars are part of your regular diet
(Have you ever read the food label of a product? Do you know how many harmful ingredients are disguised as safe even in highly popular products?)
All the above said scenarios lead to a lack of nutrition. Variety of foods are needed to give us the energy that the brain and body needs to function well.
The Brain and Nutrition
Let us consider the brain now. It functions non-stop through out your life. So what kind of fuel does it need to keep going, not just going but going brilliantly! This clean fuel comes from healthy foods. Unhealthy foods directly impact the brain and the damages over long-term are alarming.
Food is directly related to different moods, physical stress, gut microbiome, immunity functions etc. Disrupting one function is sure to set off a chain reaction within the body. The brain has the capacity to get rid of accumulated unwanted waste as a regular process. But foods rich in sugar and fat hinder that process causing the brain and subsequently the body to suffer.
Food and Mood – Serotonin
Serotonin is a neurotransmitter that regulates
- Moods
- Hunger
- Sleep patterns
- Pain
Studies show that majority of this mood regulating hormone is produced in the gut. When digestion happens in the gut, it decides the serotonin levels in the body which is guided by the good gut bacteria. So your gut takes care of not just your digestion but also your emotions. The way your gut and brain interact also depends on the quality of food you eat.
Are food and mood connections real?
The simplest way to notice this difference is to stay away from high sugar, high fat diet for a short time – say two to three weeks. Instead start including more fruits and vegetables in your diet. Notice how light you feel and how much your mood has improved.
Now think back on a situation when you had to rely on comfort foods or stress eating- for most people it is foods like ice cream, burger, pizza or fizzy drinks. When you eat those kinds of food, the sugar rush gives you a great feeling but only for a very short time.
Our global culture is all about ‘Eat more. Buy more’. The ice cream tubs are becoming bigger. The drink accompaniments with giant burgers are becoming bigger. Food is supposed to make you feel light and energetic. Instead these fast foods leave you feeling abnormally full, bloated, uncomfortable yet making you crave for more. Not to mention, the emotions of guilt (of succumbing to unhealthy foods) and shame (about the lack of self-control) follow shortly after. Food and mood are more closely interconnected than you think.
The reverse could also be true. Your mood can sometimes drive your food choices. Think about certain scenarios or patterns that repeat with respect to food and mood. When the weather is cold, you are in the mood for a hot coffee. So food and mood connections really go both ways.
How to improve the food and mood connection?
Eat a healthy amount of
- Vegetables
- Seasonal Fruits
- Nuts
- Legumes
This is why the traditional Mediterranean diet is such a popular good food. It has all the right ingredients in the right proportion. Asian foods consists of fermented foods that are great for the gut bacteria. People who included more vegetables and fruits reported higher happiness and life satisfaction over a seven year longitudinal study. This insane focus on weight loss and looking good physically has overshadowed the importance that the same food can have over our mental health and well being.
What does good food do?
- Good food reduces depression and anxiety.
- It allows you to be physically and mentally ready throughout the day.
- It improves metabolic functions.
- Improves your energy levels
- Puts you in a great mood.
Food selection
The type of foods we consume can actually depend on a lot of factors like
- Childhood diet
- Taste and comfort
- Peer influence to stick to a particular type of diet
- Gym partners
It is important to understand why you eat what you eat.
Only then, the necessary improvements can be made. Pay attention to what you eat and how many times you eat it in a day/week/month? Now think, are you on a healthy path?
Strengthen food and mood connections
Here are some simple tips to make your food work for your overall well-being. Great mood is a bonus.
- Don’t skip meals
- Eat on time
- Ensure your diet has carbs, fats, proteins, vitamins and minerals
- Choose more greens
- Reduce processed foods
- Reduce sugar and fat consumption
- Include fermented foods
- Drink plenty of water
- Understand what foods make you comfortable and what foods don’t
Conclusion
Look beyond weight loss and focus on holistic health. Being slightly over-weight does not automatically mean you are unhealthy. As long your food habits and exercise routines are good, you have nothing to worry about. Make small changes in your diet to begin with. That way it is easier to make the transition to a healthier lifestyle. Good food automatically improves your mood a great deal.
