Eat Your Way to Better Mood: Is It Possible?

In addition to the well-known benefits of healthy eating, such as improved energy levels, athletic performance, weight loss, and reduced chronic disease risk, there's another important factor: the impact of food on your mood.

The connection between food and mood is gaining increasing recognition, as evidenced by the inclusion of the term "hangry" in the dictionary. A growing understanding of hormone regulation, blood sugar, and the brain-gut connection further reinforces this link. Let's explore how different eating patterns can influence your emotional well-being.

Blood sugar, also known as blood glucose, plays a key role in how your food choices translate into feelings of happiness, irritability, or other emotional responses.

When you consume food, your body breaks it down and converts some of it into glucose, which acts as fuel circulating in your bloodstream. Glucose serves as the primary energy source for your body and brain, explains Michelle Routhenstein, RD, owner of the nutritional counseling practice Entirely Nourished.

Two hormones, insulin and glucagon, regulate blood glucose levels, determining what gets used and what gets stored. When blood sugar levels drop significantly, a scenario that can occur after consuming simple carbohydrates that cause rapid spikes and subsequent crashes, it can lead to feelings of tiredness, irritability, nervousness, or anxiety, according to Routhenstein.

Consuming simple carbohydrates with added sugar can significantly impact blood sugar levels. This rapid rise in blood sugar, without the presence of protein or fiber to slow it down, can lead to a feeling of hunger and irritability shortly after eating, such as after indulging in a large slice of cake.

Beyond blood sugar fluctuations, certain foods influence the release of serotonin, a neurotransmitter known as the "feel-good hormone." This can generate a sense of contentment, separate from the satisfaction of feeling full.

Studies indicate a correlation between low omega-3 fatty acid intake and depression, hostility, and impulsive behavior, according to Routhenstein. Researchers speculate that these responses might be triggered by reduced serotonin release, as high omega-3 consumption is linked to decreased depression and improved mood.

Routhenstein highlights the role of inflammation in this process. Omega-3 rich foods, including salmon, walnuts, chia seeds, and flaxseed, not only elevate serotonin levels but also reduce systemic inflammation.

She explains, "Chronic inflammation elevates C-reactive protein, which is linked to an increased risk of depression."

Your gut bacteria is another crucial factor influencing your emotional state. Recent research emphasizes the connection between your gastrointestinal system and the regulation of emotions like anger, anxiety, sadness, and even joy.

Harvard Medical School emphasizes that the brain directly impacts the stomach, as exemplified by experiencing nausea during fear. However, this connection operates in both directions. Your gut can send signals to the brain, triggering specific emotional responses.

This bidirectional communication is particularly evident in response to stress. A poor diet can trigger inflammation in the digestive system, leading to signals from the gut to the brain that increase cortisol levels, the hormone responsible for the "fight or flight" stress response.

Essentially, an unhappy gut often results in an unhappy you. Harvard researchers note that imbalances in gut bacteria can contribute to nervousness, difficulty relaxing, short temper, procrastination, and an increased risk of unhealthy habits like smoking, excessive drinking, and overeating.

With the aim of enhancing both emotional and physical well-being, what dietary choices should you make?

Focusing on gut-friendly foods can improve blood sugar and inflammation levels. Increase your intake of vegetables, fruits, and other fiber-rich foods to promote microbial diversity. Low diversity is linked to insulin resistance, obesity, and heart disease.

Incorporate prebiotic foods into your diet. While probiotics receive much attention, prebiotics are equally important. These foods provide nourishment for beneficial gut bacteria and include onions, garlic, whole wheat, bananas, and beans.

Add fermented foods to your meals. Your gut thrives on fermented options such as kimchi, sauerkraut, beet kvass, kombucha, and pickles. Ensure you choose active products, avoiding pasteurized or canned options, as heat eliminates beneficial cultures essential for digestive health.

For enhanced serotonin levels, Routhenstein suggests consuming folate-rich foods, which facilitate efficient hormone release into the brain. These include dark leafy green vegetables like spinach and collard greens, along with asparagus, broccoli, chickpeas, and lentils.

Be mindful of the emotional impact of food. Paying attention to the food-mood connection can help you modify habits and steer your emotions in a positive direction.