There is a major link between the food you eat and your mood. The cumulative effect of food on your mood eventually determines your mental well-being.
Neurotransmitters are chemical messengers that regulate your body’s daily function. Three major neurotransmitters affect your mood: serotonin, dopamine, and norepinephrine. Alterations in their levels in the body can cause mood disorders. Dopamine and serotonin are sometimes called the “feel-good” neurotransmitters; you can trigger their release when you eat.
Foods that affect your mental health positively
You are more likely to be satisfied or excited when eating something tasty. However, “mood-boosting food” does not only refer to foods that make you happy while eating. It goes beyond this, exploring the various foods you can eat to have a healthier mental space and a more positive mood.
Some foods have a positive impact on mental health. For a healthy mind and body, they should be incorporated into your meal plan. Some foods are leafy greens such as spinach, nuts and seeds, whole grains, berries, and chocolate (with at least 70% cocoa).
Omega-3-containing foods
Foods rich in omega-3 fatty acids, such as salmon, mackerel, and chia seeds, can be classified as mood-boosting foods. These foods have anti-inflammatory properties and affect dopamine and serotonin transmission–two neurotransmitters responsible for mood. Their role in brain development and functioning also helps protect the brain from damage.
Tryptophan-containing foods
Tryptophan is an amino acid useful in producing serotonin, a mood-boosting neurotransmitter. Low levels of tryptophan can cause you to feel more anxious or tense, and in some cases, it may make you more aggressive. To create a healthy emotional balance, include tryptophan-containing foods like poultry, nuts, and legumes.
Chocolate
Without knowing the science behind this one, many of us would agree that chocolate does boost one’s mood. Whether it’s taken hot on a cold morning (hot chocolate) or snacked on during the day, chocolate saves the day. Because chocolate contains phenylethylamine, it increases the endorphin and anandamine levels in the body. These two chemicals are known as the bliss chemicals, which heighten motivation and boost happiness.
Gut-regulating foods
Fermented foods are good at regulating the gut microbiome. These microorganisms are referred to as “good bacteria,” and they help with digestion and preventing inflammation. Eating foods that promote these bacteria’s growth creates a signal that stimulates the production of serotonin and dopamine. The larger the production, the greater its influence on your mood. Examples of gut-regulating foods are sauerkraut, yogurt, and kimchi.
Vitamin-rich foods
Vitamins B6, B9, B12, and D are essential vitamins for neurotransmitter activity. Studies have shown that vitamin B deficiency can have neuropsychiatric symptoms and play a role in the etiology of distressing mental illnesses like delirium, dementia, and psychosis.
Include foods like avocados, vegetables, eggs, and lentils to your diet to ensure you’re getting sufficient vitamins B and D needed to protect your mental health.
Foods that affect your mental health negatively
Certain foods should be reduced or eliminated from your diet completely for better mental well-being and elevated moods.
Sugars and processed foods are known to increase inflammation in the body and brain, and this may lead to mood disorders. These foods also create a vicious cycle. When you feel sad or stressed, you tend to turn to these processed foods, and the more you eat them, the more mood imbalance you experience.
Fizzy and energy drinks are also bad for your mental health. Energy drinks are especially associated with palpitations and anxiety. Their negative impact on your sleep could also affect your mood throughout the day, making you more cranky or unhappy. Fruit juice and smoothies make an excellent replacement.
Eating habits for a healthy mind
The role of food in building your mental health goes beyond what you eat or don’t eat. Some other factors also contribute to how food affects mood and mental well-being.
Eat regularly
It doesn’t matter how healthy your foods are; if you’re not eating them regularly, it is all futile. Having meals at regular intervals helps to regulate your blood sugar. Sudden drops in your blood sugar level can increase irritability and dampen your mood. If your blood sugar rises too quickly, you may begin to have palpitations. If it occurs frequently, it may give you anxiety.
Stay hydrated
One of the first things that happens to a dehydrated person is confusion. It is important to stay hydrated, as this promotes alertness and the ability to focus. Dehydration can also cause apprehension and anxiety. For a healthy mental space, make sure you stay hydrated at all times.
Have a balanced diet
Research has shown that a healthy diet could help cure a person of depression. Consistent and regular consumption of junk food and other unhealthy foods could lead to chronic inflammation. A person suffering from chronic inflammation may experience higher mental stress. Conditions like insomnia, which negatively affect mental health, could also arise in such individuals.
Your brain’s response to a healthy, balanced diet is to release neurotransmitters like dopamine, GABA, and serotonin. Both dopamine and serotonin create pleasure and happiness that could boost your mood. Serotonin is also known to regulate sleep. A healthy sleeping pattern makes you less anxious and agitated throughout the day.
Summary
A healthy body equals a healthy mind. Processed foods negatively affect your body and mental health, but having a balanced diet contributes to a balanced mood.
