Can food really impact your mood?

Photo by Siobhan Calder.

Food has no impact on your mood...

…WRONG. For so many reasons. We’ll uncover a few in this article to bust this myth. I love to debunk common misconceptions and provide evidence-based insights into the ever-so-confusing world of nutrition. This is a really key one. It’s so sad and frustrating that often the mind and body are treated as different entities, with a common belief that food only affects our physical health.

Have you ever been asked how your diet was when seeking help for mental wellbeing? Have you ever had nutrient levels checked when suffering with low mood or PND? Sadly, it’s probably most likely that you haven’t. Yet uncovering how food can impact our mood is at least one layer that can begin to support us when we’re struggling, or simply to help protect our mental wellbeing.

Here’s the science behind it…

1. NEUROTRANSMITTERS:

   Certain foods contain nutrients that are essential for the production of neurotransmitters, such as serotonin and dopamine. These chemicals play a crucial role in regulation our mood and emotions, you might have heard of them being referred to as ‘our happy hormones’. Helping to promote happiness and pleasure, and reducing depression and anxiety.

2. BLOOD SUGAR:

   The foods you choose can have a direct impact on your blood sugar levels. Spikes and crashes in blood sugar can lead to mood swings and irritability.

3. inflammation:

   Chronic inflammation can be exacerbated and triggered by a poor diet, and a great anti-inflammatory diet can help to calm chronic inflammation. There is more and more research emerging about the role of chronic inflammation in depression risk and mood disorders. The Inflammed Mind by Ed Bullmore is a great read on this topic.

4. Gut-brain connection:

   The gut, the current hot nutrition topic on everyone’s lips. For good reason, research suggests that the gut microbiome plays a significant role in mood regulation. A diet rich in fibre, plant diversity and pre/probiotics can promote a healthy gut, which in turn can support better mental health.

5. DEficiencies:

   Deficiencies or even below optimal levels of nutrients such as B vitamins, vitamin D and magnesium can lead to symptoms related to mental wellbeing. So if you experiencing depression, fatigue, brain fog, low mood, and anxiety, it is always useful to understand your intakes and levels of some of these.

Photo by OC Gonzalez

How to eat for a happier mood?

• Prioritise whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins. The Mediterranean Diet is one of the most heavily researched and supported styles of eating for mental wellbeing.

• Include omega-3 in fatty fish (salmon, mackerel, sardines, herring, anchovies), known for their mood-boosting properties.

• Enjoy foods rich in antioxidants, such as berries, which can help combat oxidative stress (a contributor to chronic inflammation).

• Be mindful of your sugar intake to prevent energy crashes and mood swings. Think about your protein and healthy fat sources at each meal to pair with unrefined carbohydrates, this helps to stabilise blood sugar.

• Stay hydrated, as even mild dehydration can affect your mood and cognitive function.

• Consider consulting with a registered nutritionist for personalised advice and potential screening of key nutrients.

Have you ever noticed a direct link between the food you eat and your mood? Share your experiences with me, I’d love to know. Or if you’re concerned and want to find out more, book in for an initial discovery call.

Mamas, read more about the links between iron status and post-natal depression here.

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