How Diet Affects Mental Health: Food and Your Mood

Isn’t it amazing how a mere sight of our favorite delicacy can instantly lighten up the dull mood. It is not a mere coincidence, in fact, a series of chemical reactions that link food to our emotional and mental well-being. If you struggle to build a healthy eating schedule, you have found another reason to stay committed to eating healthy and nutritious food. Learn more about How Diet Affects Mental Health: Food and Your Mood in depth with this blog compiled by Dt. Gagan Aanand. The blog comprehensively covers the science behind the food and mood and introduces several food items to maintain the balance. 

Dt. Gagan Anand with her expertise and qualifications elaborates on the strong link between our stomach and brain. This blog on How Diet Affects Mental Health: Food and Your Mood is a perfect guide to building a healthy relationship with food. Dig deeper into the blog and explore the connection now. 

Piece Together the Link Between Eating Healthy and Stable Mental Mood 

Feeling good is the result of a series of chemical reactions in the brain dependent on several factors.  To understand the relationship you should know about the link between your brain and your gastrointestinal tract, also called the second brain. There are several neurotransmitters or chemical messengers whose release can trigger the emotional response of feeling good or induce a state of mental stability. 

Our Gut or entire intestinal lining stores billions of bacteria responsible for digestion and other important functions. These bacteria can be good or bad depending on their function and influence on our body. The gut bacteria also play a crucial role in the production of chemical substances that constantly carry messages from the gut to the brain. The two main chemicals responsible for mental well-being are dopamine and serotonin. Eating healthy increases the population of good gut bacteria thereby positively affecting the mood. The link between eating healthy and happy mood is briefed below: 

• Healthy eating promotes a diverse gut microbiome, which is crucial for mental health.
• Nutrient-rich foods trigger the release of neurotransmitters like serotonin and dopamine, enhancing mood.
• Balanced diets support the gut-brain axis, influencing emotions and stress response positively.
• Eating a diet rich in probiotics and prebiotics maintains gut health, linked to a reduced risk of mental disorders.

Foods to Include in Your Diet for A Healthy Gut Microbiome

Now, that the relationship between a healthy gut and stable well-being is established, let’s discuss food items that deserve a permanent place in your diet. All these foods are nutrient-dense and can be easily included in your routine. The food items included below are a rich source of fiber, protein, antioxidants, prebiotics, and essential fatty acids that support the balance of happy hormones and keep your mental well-being in check. Read the list to include these foods in your diet. 

Fermented Foods 

The fermented food made by triggering a control activity of microbes in food is an excellent source of good gut bacteria. Adding probiotics to your diet is linked with an increased level of serotonin; a neurotransmitter responsible for regulating mood. The food rich in probiotics that you can include in your diet are given below: 

• Yogurt
• Kefir
• Dhokla
• Idli
• Buttermilk
• Kimchi

Antioxidant-Rich Foods

Antioxidants fight free radicals in the body and reverse the damage caused by them. Keeping your diet rich in antioxidants keeps free radicals in check and also reduces the risk of other diseases such as cancer. Many studies have also found that low intake of antioxidants is linked with high chances of depression and other diseases. Several antioxidant-rich food you can include in your diet are given below: 

• Dark leafy greens
• Green Tea
• Coffee 
• Dark chocolate 
• Spices
• Berries 

High Fibre Food 

Fibre is an essential nutrient that gives you a feeling of fullness and stabilizes blood sugar. Many studies have shown that higher dietary fiber intake was linked with lower risks of anxiety, depression, and psychological distress. These claims show how including fibre-rich food can support healthy digestion and mental well-being. Some fibre rich food you can include in your daily routine are briefed below: 

• Brown rice
• Amaranth
• Barley 
• Beans and legumes 
• Starchy vegetables
• Starchy fruits 
• Rolled oats
• Quinoa
• Whole-grain bread

Additional Tips to Enjoy the Charm of Food On Your Mood 

Eating healthy food may not be sufficient to enhance your emotional health. You will be required to bring about a complete lifestyle change to see visible changes. Read these additional tips to adopt healthier eating habits while avoiding the mistakes. 

1. Avoid eating sugar in excess as it can lead to an increased chance of developing anxiety and depression. 

2. High trans fat consumption can trigger inflammation in the body. Avoid consuming high amounts of trans fats and saturated fats found in fried foods, snacks, and fast food.

3. Despite several claims, alcohol is not good for your body. Alcohol is a depressant and is strongly linked with mood disorders like anxiety and depression. 

4. Developing a routine is a must to see any visible changes in a healthy diet. Maintain a daily routine and take your meals at the same time every day. 

5. Nothing can suffice for the lack of sleep and irregular sleep patterns. No matter how busy you are build regular sleep patterns to give your brain time to rest and repair. 

Conclusion 

Eating healthy food can have a drastic impact on your mental well-being. Many new studies are being released that are solidifying the relationship between good food and mood. However, you need to realize that junk food is not the villain but it is the amount that causes the problem. Always remember to eat in moderation and keep your sleep and eating schedules in check for better mental health management and emotional regulation.