From Food to Feelings: Nutrition & Mental Health
Is there any truth to the old adage, you are what you eat? Taken literally, how could one possibly be a chocolate cake, or even worse, a potato? Although, if it involves a couch and Netflix then maybe this old expression does make good modern sense.
In all seriousness, the food choices we make have a profound influence on our emotional state and overall well-being. The microbiome, located in the gut organ plays a crucial role in regulating digestive and immune functions and communicates with our brain through what scientists refer to as the gut-brain axis. Comprising a diverse array of bacteria, fungi, and viruses naturally thriving in our bodies, the microbiome serves as a dynamic messenger, sending signals to our brains that significantly influence our mood and overall well-being. This intricate system is directly shaped by the foods we consume.
Have you ever experienced a comforting embrace of sleepiness after indulging in pizza, or perhaps felt a burst of energy after a protein-packed smoothie or salad? Although microbes are invisible to the naked eye, they contribute significantly to our physical and mental health. Think of the microbiome as the secret recipe book, providing detailed instructions for the emotional reactions in our brains that, in turn, influence our thoughts, emotions, and behaviours.
Much like the various ingredients in a culinary masterpiece, the microbiome is a diverse community of microorganisms that orchestrate a complex symphony within our bodies. These microbes, hold the key to unlocking the mysteries of our reactions to different foods. The subtle dance between our dietary choices and the microbiome's response can significantly impact our overall health. The gut microbiome also acts as a powerful defender against diseases throughout the body, including psychological disorders such as ADHD, Depression, Anxiety, etc. Recent studies have increased interest and evidence supporting the connection between nutrition and psychological function.
While transforming oneself into broccoli may be impossible, adopting a diet primarily composed of whole foods, such as fruits, vegetables, healthy fats, lean proteins, and complex carbohydrates, serves as our best defence against sluggishness or low moods. Foods rich in probiotics and prebiotics, like yogurt, sauerkraut, kefir, kimchi, and kombucha, have been shown to improve the microbiome, fostering a positive gut-brain interaction and contributing to a healthy mood.
Like an expensive car, your brain prefers premium fuel. Opting for high-quality foods ensures that your body receives essential vitamins, minerals, and antioxidants. Beyond merely enhancing cognitive function, these nourishing foods act as a shield, protecting your brain against oxidative cell damage. Fun
Fact on Serotonin:
Did you know, that nearly 95% of your body’s serotonin, the "happy hormone" that controls mood, is produced in your gastrointestinal tract (your gut!). Maintaining healthy serotonin levels not only promotes a positive mood but also plays a crucial role in reducing pain, including symptoms of depression, and enhancing overall well-being.
The old saying, "You are what you eat," takes on a profound meaning in this context. Consuming nutrient-rich foods supports serotonin production, while a diet filled with junk food can deplete these essential neurotransmitters, inevitably leaving you feeling less than your best.
Blood Sugar Rollercoaster:
Ever found yourself on the blood sugar rollercoaster? Picture this: the gradual incline of rising blood sugar, the peak altitude of high blood sugar, the descent signalling falling blood sugar, and finally, the return to the starting elevation of low blood sugar. This cycle is set into motion by the foods we consume, creating a ride of highs and lows. Let's delve into the symptoms one might encounter at each stage of the blood sugar rollercoaster:
Rising Blood Sugar: Experience a surge in serotonin, heightened concentration, an uplifted mood, and the release of endorphins.
High Blood Sugar: Brace yourself for impaired concentration, fatigue, a general sense of feeling unwell, inflammation, and the risk of cellular damage.
Falling Blood Sugar: As the descent begins, expect nervousness, anxiety, restlessness, a dip in concentration, and compromised decision-making abilities.
Low Blood Sugar: The rollercoaster hits the bottom with symptoms like shakiness, irritability, an intense craving for more sugar, overwhelming fatigue, and noticeable changes in personality and behavior.
Traditional versus Western Diets
Fascinatingly, the research underscores a 25% to 35% lower risk of depression associated with traditional diets such as the Mediterranean or Japanese diets when compared to the conventional Western diet. The latter, marked by highly processed and refined foods, stands in stark contrast to diets abundant in vegetables, unprocessed grains, fish, seafood, and modest portions of lean meats and dairy, while deliberately steering clear of processed foods and sugars.
Empowering Mental Well-being through Nutrition
One fundamental approach is to ensure you're extracting the highest nutritional value from the calories you consume. Consider this: 150 empty calories of sugar offer little nutritional benefit, whereas the same caloric intake from a delicious piece of fruit or vegetable provides a wealth of essential nutrients.
To embark on this journey, start by paying attention to how different foods make you feel. Make the connection between what you eat and its impact on your body, mind, and emotions. Keeping a food journal can be a valuable tool—documenting your meals and taking note of any physical, mental, or emotional changes that accompany them. Specifically, focus on processed or refined items, and observe any mood or behavioral shifts that follow.
The Power of Clean Eating
Another impactful strategy to enhance your well-being is to embark on a week of "clean" eating, eliminating all processed and refined sugars from your diet. Take note of how you feel throughout this period and gradually reintroduce foods, carefully observing their impact. For many, the benefits of just one week of clean eating are profound, leading to a noticeable reduction in inflammation and a positive contribution to a healthy microbiome. This experiment serves as a valuable opportunity to tune into the connection between your dietary choices and your overall health.
Empower yourself by becoming mindful of the link between your food choices and your overall well-being—it's a small step that can lead to significant changes. Every item we incorporate into our diet holds the power to either enhance or diminish our energy, mood, and overall well-being. If we are indeed reflections of what we eat, let's approach our choices with wisdom and choose to nourish ourselves wisely!
Disclaimer: This article serves as an informational resource and is not intended to replace the guidance of a medical professional. It is strongly recommended to consult with your doctor before making any dietary changes. Your healthcare provider can offer personalized advice based on your health circumstances.
References
Appleton J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative medicine (Encinitas, Calif.), 17(4), 28–32. Ferraris, C., Elli,
M., & Tagliabue, A. (2020). Gut Microbiota for Health: How Can Diet Maintain A Healthy Gut Microbiota? Nutrients, 12(11), 3596. https://doi.org/10.3390/nu12113596
Selhub, E. (2015). Nutritional psychiatry: Your brain on food. Harvard Health Blog, 16(11), 2015.
Magesh, P. (2022). Food And Mood-The Interplay Between Nutrition, Mood, Brain, And Behavior. IJO-International Journal of Social Science and Humanities Research (ISSN 2811- 2466), 5(12), 01-12