The Connection Between Diet and Mental Health
In the mental health field, we focus on ways in which we can feel better by learning effective coping skills to alleviate mental distress. Often enough, we don’t take into consideration how the food we eat impacts not only our physical health, but also our mental wellbeing. Therefore the question is, does our diet affect how we feel emotionally? The answer is an astounding YES!!!
Gut Health and Neurotransmitters
There is a very strong correlation between our brain and gastrointestinal tract. As we know, food is chewed, swallowed, enters the stomach, and then passes through the small and large intestines (known as our gastrointestinal tract). Our gastrointestinal tract is covered in billions of bacteria and is often referred to as our “gut flora.”
It is here that the gut produces all different types of neurotransmitters that get sent back up to the brain. Two of the most important neurotransmitters created here are very much connected to your mood: dopamine and serotonin.
Diet and Its Impact on Mood
A healthy diet will fuel the “good” bacteria in our gut, which in turn increases the production of neurotransmitters. Being mindful and following a healthy diet increases motivation, concentration, energy levels, and an overall feeling of wellbeing.
On the contrary, a diet full of junk food will result in fatigue, sluggishness, difficulty concentrating, and mood swings. Unfortunately, many of our diets are very high in sugar, which leads to inflammation in the body, as well as increased levels of “bad” bacteria in the gut. In essence, sugar feeds the “bad” gut bacteria! Sugar may provide a temporary feeling of reward by increasing the production of dopamine; however, sooner than you realize, you will experience a “sugar crash” and feel pretty lousy.
What a Healthy Diet Looks Like
Now that we know how important diet is in relation to our moods, let’s discuss what a healthy diet really looks like. It’s important to eat a variety of whole foods, which consist of fresh fruits, vegetables, nuts, eggs, legumes, fish, and lean meats. Whole foods do not have any ingredients or preservatives added to them; that’s why we call them “whole foods.”
Research has shown that preservatives and food colorings added to food can increase hyperactivity and feelings of depression. The best way to navigate the grocery store is to shop the perimeter. Avoid shopping in the middle aisles that contain calorie-dense and processed foods. Shopping this way can decrease the temptation to purchase unhealthy processed foods.
Managing Cravings and Mindful Eating
One of the biggest challenges is facing a craving for high-fat or sugary foods when we are already feeling down and depressed. We tend to equate these foods—such as ice cream, cake, pizza, and pasta—as comfort foods. We look to them to temporarily make us feel better!
It’s important to remember that even though these foods taste good in the moment, the pleasure is short-lived and has long-lasting negative effects on the mind and body. You do not have to completely eliminate these foods from your diet, of course, but rather learn to be more in tune with your cravings. Identify why you are craving these foods and, if you choose to indulge, do so in moderation.
Life is certainly meant to be enjoyed; therefore, mindful eating will add more pleasure to your life in the long run. Now that you know how certain foods affect our moods, you can make the right dietary choices for yourself moving forward.
Are you seeking additional support in better understanding the role food plays within your emotional wellbeing? Click here for support.
