Nutrition and Mental Health: How Food Supports Mood

Key takeaways

• Mood and Food

• Ways to Feed Your Mental Wellness

• How Eating Right and Mental Health Work Together

• Nourish Wellness and Improve Mental Health

Mood and Food

You can probably imagine a wonderful meal you have had, or are going to have. The anticipation of a perfectly grilled piece of meat, or fish, the sweetness of the first strawberries of the season, the taste and mouth feel of a wonderful piece of chocolate can lift your spirits. There is a link between certain foods and mood, not just connected with memory. A new field of psychiatry has emerged to examine the role of nutrition in mood disorders.

Western medicine is now dealing with the negative effects of the western diet. Obesity, cardiovascular disease, depression, and anxiety are being seen in growing numbers, not just in adults. The modern diet of fast foods overly processed and additive-laden foods and sugary drinks are being linked to growing health problems in adults and children. Medical and psychiatric providers are asking patients more questions about their diet and lifestyle patterns than before.

Nutritional Psychiatry is a relatively new field that studies the connection between nutrition and mood. Since 2007, this field has studied diet quality across different age groups, cultures, and countries. There is evidence that dietary food patterns can contribute to depression, both in adults and children.

Ways to Feed Your Mental Wellness

We’ve all heard the saying “you are what you eat.” This phrase, of course, is meant to be taken figuratively because of the connection between food and mood. And for National Nutrition Month , MHCS wants to encourage you to eat well so you feel well. Let’s explore some tips and tricks to feed your mental wellness – for this month and beyond.

When people say to trust your gut, it’s for good reason. The countless microorganisms housed within it are responsible for more than breaking down food. They also produce some of the neurotransmitters that communicate with our brains to regulate temperament and emotions.

Serotonin is one of those neurotransmitters and is found mostly in the digestive system. Known as “the happy chemical,” serotonin controls mood and happiness, among other things. And eating certain foods – such as spinach, eggs, and salmon – helps the body naturally increase serotonin production, which in turn boosts mood and your overall well-being.

How Eating Right and Mental Health Work Together

After a long, stressful day, it may be easier to visit a local drive thru for dinner than prepare a home-cooked meal. Sure, we all love an order of salty fries and juicy burgers on the go, but the grogginess and sluggishness that follows isn’t always so satisfying. Many of us know the importance of eating well and exercising to help boost our metabolism and shed unwanted pounds. What’s less commonly discussed, however, are the benefits that both diet and exercise have on our mental health.

How Does Your Diet Affect Mental Health ? When we consume high-calorie, heavily-processed food, our brains don’t receive the nutrients they need to perform at their best. According to Dr. Eva Selhub of Harvard Health Publishing, “Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function—and even a worsening of symptoms of mood disorders, such as depression.” By incorporating higher-quality foods, you’re providing your brain—and your body—the quality nutrients it needs to function at its best, which in turn makes you feel better.

While it is convenient to grab fast food or pre-packaged meals, opting for these high-caloric meals negatively influences your physical and mental health . Dr. Selhub also discusses the significance of gut health for the body and brain , noting that the good “bacteria play an essential role in your health. They protect the lining of your intestines and ensure they provide a strong barrier against toxins and ‘bad’ bacteria,” while also improving inflammation, absorption of nutrients, and the neural connection between your gut and brain.

Nourish Wellness and Improve Mental Health

We’re only a few months in, but hopefully 2023 is shaping up to be a great year. And all of us at MHCS hope you’re still going strong with your New Year’s resolutions. If you’re one of the many who chose to amend eating habits and discover a new you in the new year, we have great news. The partnership between nutrition and wellness can help you look and feel better — and it can also benefit your overall well-being. Keep reading to uncover ways to nourish wellness and improve mental health.

A healthier lifestyle often begins with healthier eating, but eating better doesn’t have to happen overnight. Gradual dietary adjustments can help you better stick to a new routine, since you’re not making major changes all at once. And feeling or seeing the results along the way is a motivator to keep going.

Believe it or not, there’s a reason people make decisions based on gut reactions. Have you ever felt nervous and gotten “butterflies” in your stomach? That’s because the stomach and the brain are interconnected.

When to reach out

If symptoms are affecting relationships, work, school, sleep, or daily routines, professional support can help you sort through what is happening and choose a realistic next step.

MHCS provides therapy and mental health support for individuals, couples, families, teens, and adults.