Food and Mood: Eating Your Way To Improved Mental Health

The Food-Mood Connection

Food doesn’t just fuel your body with essential nutrients and energy—it also affects your brain chemistry. Research shows that certain foods can trigger the release of mood-boosting neurotransmitters such as serotonin, dopamine, and norepinephrine, while others can lead to imbalances and deficiencies that can contribute to mood disorders.

Diets high in processed foods, sugar, and unhealthy fats have been linked to depression, anxiety, and other mental health issues. How? Processed foods and sugar can cause inflammation in the body and disrupt the balance of neurotransmitters, which in turn, leads to mood swings, fatigue, and irritability. For instance, having a rich and heavy lunch midday can cause a sudden spike in blood sugar levels, followed by a crash, which can result in mood swings and fatigue—thus making it difficult to concentrate.

In contrast, diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats—which provide the body with essential nutrients such as vitamins, minerals and antioxidants—have been linked to a lower risk of depression and anxiety. 

Gut Health and Mental Health

In recent years, research has shown that there is a strong link between gut health and mental health. The gut—which is home to millions of bacteria and is often referred to as your gut microbiome—plays an important role in regulating mood and reducing stress and anxiety. This is because the gut makes neurotransmitters—a type of chemical messenger that is sent and received by your neurons—which regulate a number of processes, including your emotions. By incorporating fermented foods or a probiotic into your diet—while at the same time, avoiding sugary and processed foods—you can improve your gut microbiome. Of course, food alone isn't a solution. Always talk to your healthcare provider.

Practical Tips for a Mood-Boosting Diet

Here are some practical tips to help you maintain a healthy and mood-boosting diet:

1. Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, healthy fats, and whole grains in moderation. If you’re looking for wholesome meal inspiration, our recipes for slow roasted salmon and curried cauliflower and sweet potato salad make for a delicious and balanced lunch or dinner.
2. Incorporate probiotic-rich foods into your diet to support a healthy gut microbiome, including bone broth or fermented foods such as yogurt, kefir, and sauerkraut. I
3. Avoid skipping meals or restricting calories, as this can lead to dips in blood sugar levels and mood swings.

Conclusion

The food we consume not only fuels us—it also has a profound effect on our emotional and mental health. Research has shown that a diet high in processed and refined foods can lead to increased symptoms of depression and anxiety, while a balanced diet rich in nutrients and whole foods can support better mental and emotional well-being. Calibrate recognizes this connection and provides a comprehensive program that emphasizes healthy eating habits to support members' metabolic and emotional health. Learn more here.