Have you ever experienced that sudden rush of joy after indulging in your favourite dessert? Or perhaps felt the calming effect of a warm bowl of soup on a chilly evening? We’ve all been there! This is your brain on fire. But what’s going on behind the scenes in our bodies and brains when we munch on those delectable delights? That’s what we’re here to uncover together!
In this blog, we’re going to explore the secret relationship between nutrition and mental health, spilling the beans on brain chemistry, the surprising nutrients that play mood-boosting roles, and even the sentimental power of grandma’s famous recipe. So, if you’re curious to know why that tub of ice cream seems like the best counsellor during a breakup or why that hearty breakfast makes you feel ready to conquer the world, stick around!
In this article
This is Your Brain On Food: How and What?
According to research, poor nutrition may be a causal factor in the experience of low mood. Improving diet may help to protect not only the physical health but also the mental health of the population. Additionally, research states that knowledge of the complex pathways through which diet and nutrition can influence the brain could lead to investigations of targeted, even personalized, interventions to improve mood, anxiety, or other symptoms through nutritional approaches.
Eating certain foods triggers the release of neurotransmitters like serotonin and dopamine in the brain, which are associated with feelings of pleasure and happiness. For example, carbohydrates can increase serotonin levels, leading to an improved mood, and by extension, much better productivity. This is your brain on food. Certain foods are associated with positive memories and emotions from our past. Eating these foods can evoke feelings of comfort and nostalgia, which can boost mood and make us feel happier.
Sharing a meal with friends, family, or loved ones often leads to a sense of connection and belonging. This is your brain on food. Social interactions, and when this is your brain on food can enhance happiness and well-being, increase your focus and help you get to your most productive mode. The brain’s reward system is activated when we eat delicious foods. This response reinforces the behaviour of eating those foods, making us more likely to seek them out again when we want to feel good.
How are food and depression connected?
Dr. Emeran A Mayer, from the University Hospitals Bristol NHS Foundation Trust and University of Bristol, Bristol, UK, and Oppenheimer Center for Neurobiology of Stress and Resilience, UCLA, explains that “Healthy eating patterns, such as the Mediterranean diet, are associated with better mental health than ‘unhealthy’ eating patterns, such as the Western diet.”
Furthermore, a deeper understanding of research states that “adherence to healthy or Mediterranean dietary patterns—high consumption of fruits, vegetables, nuts, and legumes; moderate consumption of poultry, eggs, and dairy products; and only occasional consumption of red meat—is associated with a reduced risk of depression.”
Leaky Gut and this is your brain on food: Why Should You Care?
A decrease in the function of the gut barrier is sometimes referred to as a ‘leaky gut’ and has been linked to an ‘unhealthy’ gut microbiome resulting from a diet low in fiber and high in saturated fats, refined sugars, and artificial sweeteners. The neurocognitive effects of the Western diet, and the possible mediating role of low-grade systemic immune activation may result from a compromised mucus layer with or without increased epithelial permeability.
In other words, a diet that is low in fiber and high in saturated fats, refined sugars, and artificial sweeteners may contribute to a “leaky gut,” which can lead to an unhealthy gut microbiome and potentially impact mood.
And this is your brain on food, and how it is connected to our mental health and other bodily functions.
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The Gut-Brain Axis
The gut-brain axis is a bi-directional communication system that connects the central nervous system to the enteric nervous system in the gut. Recent studies have shown that gut microbiota is crucial in regulating mood and emotions.
The gut contains millions of microorganisms that influence the production of neurotransmitters like serotonin and dopamine, which are crucial for regulating mood. Consuming a balanced diet rich in prebiotics and probiotics can support a healthy gut microbiome and positively influence our mental health.
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Sugar and Mental Health
The excessive consumption of sugar has long been associated with various physical health issues, such as obesity and diabetes. Recent studies have also linked high sugar intake to an increased risk of mental health problems, including depression and anxiety. A diet high in sugar can lead to fluctuations in blood sugar levels, causing mood swings and irritability. Cutting back on sugary foods and opting for healthier alternatives can have a significant positive impact on our emotional well-being.
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The Role of Antioxidants
Antioxidants are compounds found in colourful fruits and vegetables, and they play a crucial role in neutralizing harmful free radicals in the body. Recent research suggests that a diet rich in antioxidants can help reduce inflammation in the brain and may protect against mood disorders and cognitive decline. Including a rainbow of fruits and vegetables in our daily meals can support both physical and mental health.
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Gut Health, Anxiety, and Stress
Beyond depression, gut health has also been associated with anxiety and stress. This is your brain on food. Researchers have found that gut microbiota can influence the production of stress hormones like cortisol. An imbalanced gut can lead to increased feelings of anxiety and a reduced ability to cope with stress. Probiotic-rich foods, such as yoghurt and fermented foods, may help promote a healthier gut and potentially alleviate symptoms of anxiety.
It’s essential to remember that everyone’s body is unique, and what works for one person may not work for another. If you’re struggling with mood disorders or significant changes in your emotional well-being, it’s always a good idea to consult with a healthcare professional or a registered dietitian who can provide personalized guidance and support. Ultimately, the journey to better mental health begins with the first bite.
As research in nutritional psychology continues to evolve, the evidence supporting the connection between food and mood becomes more compelling. The gut-brain axis, omega-3 fatty acids, sugar intake, antioxidants, and gut health all play integral roles in shaping our emotional well-being.
Incorporating a balanced diet that includes a variety of nutrient-dense foods can have a transformative impact on our mood and mental health. By being mindful of what we eat and making conscious choices, we can nourish both our bodies and minds, leading to a happier and healthier life.
It is essential to maintain a balanced and healthy diet to support overall well-being and mood. While food can temporarily enhance happiness, relying on it as the sole source of emotional comfort can lead to negative health consequences in the long run. Incorporating other activities such as exercise, spending time with loved ones, and pursuing hobbies can contribute to a more sustainable and holistic sense of happiness.
