We’ve all heard the saying, “You are what you eat,” but did you know that your diet affects more than just your physical health? The food you eat plays a significant role in how you feel emotionally and mentally. As a clinical psychologist, I’ve seen first-hand how the right foods can lift your mood and the wrong ones can drag you down. Let’s explore how some common foods affect your brain and mood – and what you can do to improve your mental well-being through better eating choices.

The Link Between Your Gut And Your Brain: Think about the last time you felt stressed or anxious – did you have a stomach-ache or a nervous feeling in your gut? That’s because your brain and your gut are in constant communication through what’s called the, “gut-brain axis.” What you eat directly impacts this communication. Here’s why: your gut is home to millions of bacteria that help regulate things like digestion and mood. In fact, about 95% of your body’s serotonin, the chemical that makes you feel happy and calm, is produced in the gut. Eating well keeps these bacteria healthy, which in turn helps keep your mood stable.

MOOD-BOOSTING FOODS

Omega-3 Fatty Acids: These are essential fats that your brain needs to function. Found in foods like salmon, walnuts, and flaxseeds, these help reduce symptoms of depression and anxiety by ensuring smooth communication in your brain cells. Without them, you start feeling sluggish and out of balance.

Fermented Foods: are natural mood helpers. Foods like yogurt, kefir, and sauerkraut are rich in probiotics – good bacteria that keep your gut healthy. A healthier gut means fewer mood swings and less anxiety. Have you ever felt a knot in your stomach when you’re nervous? That’s your gut responding to stress. Including more fermented foods in your diet helps keep those gut bacteria in check, so you feel more balanced.

Complex Carbohydrates: provide slow and steady energy. Complex carbs, found in whole grains, beans, and vegetables, are digested slowly, providing a steady source of energy. Unlike sugary snacks, which give you a quick high followed by a crash, these carbs help maintain stable blood sugar levels, keeping your mood and energy levels steady throughout the day.

Leafy Greens: These mood-boosting superfoods, like spinach, kale, and other leafy greens are packed with vitamins and minerals that fight inflammation in your brain, protecting you from mood disorders like anxiety and depression. These greens are rich in folate, which helps produce serotonin and dopamine – the feel-good brain chemicals.

Berries: are nature’s colourful antioxidants, linked to lower rates of depression. These include blueberries, strawberries and other berries which are high in antioxidants, and protect your brain from stress and inflammation.

Dark Chocolate: This sweet Treat for your brain – specifically dark chocolate with at least 70% cocoa, is great for your brain. Dark chocolate contains compounds that boost your mood and increase blood flow to your brain giving you a quick mood lift, as it triggers the release of serotonin, the ‘feel-good’ chemical.

FOODS TO AVOID

Just as some foods can boost your mood, others can bring it down. Here are a few foods you should limit to stay mentally sharp and emotionally balanced:

Refined Sugars: Foods high in sugar, like candy and soda, cause blood sugar spikes, leading to energy crashes and mood swings. Eg., After eating a candy bar, you might feel a rush of energy, but soon after, you may feel tired and irritable. That’s the sugar crash at work.

Processed Foods: Fast food, chips, and packaged snacks are often high in unhealthy fats and sugars, which can lead to feelings of sadness or lethargy. Eg. Eating a greasy fast-food meal may leave you feeling sluggish and low-energy. In contrast, a fresh, whole meal makes you more alert and positive.

SIMPLE TIPS FOR A BETTER MOOD

Balance Your Meals: Include a mix of complex carbs, healthy fats, and protein in your meals to keep your mood steady throughout the day. A lunch of grilled chicken, quinoa, and roasted vegetables provide lasting energy and prevent the mid-afternoon slump.

Snack Wisely: Instead of reaching for chips or cookies, try snacking on nuts, fruit, or yogurt. These help keep your blood sugar stable, preventing mood swings.

Stay Hydrated: Drinking enough water is crucial for your brain. Even mild dehydration affects your mood and concentration.

Eat Mindfully: Pay attention to how certain foods make you feel. Keeping a food diary can help you track what works for you and what doesn’t. You might notice that a diet high in processed foods makes you feel more anxious or irritable, while a diet rich in whole foods leaves you feeling more positive.

Your diet is a powerful tool for managing your mental health. While eating well won’t replace therapy or medication for those who need it, it can be a key part of a holistic approach to improving your mood and emotional well-being. By making small changes, like adding more omega-3s, fermented foods, and leafy greens to your meals, you can start to feel the mental health benefits of a better diet.