Food and Mood
Consistent, balanced and adequate eating patterns provide your brain and body with the necessary nourishment for feeling your best. Research has shown that those who consume nutrient dense diets with ample fruits, vegetables, whole grains and fish report significantly less psychological distress and have up to a 35% lower risk for depression. Here are a few ways you can support your mental health, one bite at a time:
“Hanger” is a real thing. Get adequate calories by eating every 3-5 hours, and include complex carbohydrates and protein with every meal to stabilize blood sugar and mood. This also helps prevent crescendo eating (overeating later in the day from being too hungry).
Proteins and complex carbohydrates are key for energy. Having these macronutrients with each meal and throughout the day provides your body with the building blocks and energy needed to make neurotransmitters like serotonin and dopamine.
Eat plants with every meal. Aim for 5-9 half cup servings of fruits and vegetables every day.
Aim for at least 1 serving per day of dark, leafy greens. Spinach, kale, collard greens, broccoli and Brussels sprouts have several micronutrients important for mood, anxiety and cognition.
Unsaturated fats support cognitive functioning and promote satisfaction Dietary fat helps us feel full and satisfied, improve fat-soluble nutrient absorption and support sustained energy levels. The plant-based fats found in nuts, seeds, olives and avocados support our heart and gut health. The omega 3s found in fatty fish support our neurological health. Aim to include plant-based fats daily and fatty fish at least twice per week.
Opt for whole grains more frequently. Whole grains like oats, corn and corn-based foods, brown or wild rice and whole grain breads offer a slow-burning fuel source for the brain. They also provide essential B vitamins for energy metabolism and a healthy dose of fiber.
Support a healthy digestive tract by consuming a variety of sources of fiber. The gut and brain are in constant communication through the Gut-Brain Axis which is directly influenced by the bacteria residing throughout the digestive tract. Regularly eating a variety of fruits, vegetables, beans, lentils, nuts, seeds, root vegetables and whole grains supports the health and diversity of your gut microbiota that in turn support the health and integrity of your digestive tract.
Include probiotic foods. A diverse microbiome has been associated with positive mental health. Fermented foods that include live active cultures such as yogurt, kefir, kombucha, sauerkraut, kimchi and miso may also support the diversity of your microbiome.
Limit caffeine intake to 400 mg/day. That’s around 2-3 cups of coffee. This will minimize caffeine’s physiological effects (which are similar to those of anxiety) and help you maintain good sleep hygiene.
Connect with your body. Eating mindfully supports you in connecting with the wisdom of your body, honoring your body’s cues like hunger and fullness and eating in a way that helps you feel good physically and emotionally.
Find pleasure outside of food, too. Pleasure often overrides physical signals of fullness which can lead to eating beyond our physical requirements. Protect time for activities that bring you joy like spending time with friends, singing, dancing, making art, spending time in nature or reading.
Appreciate your body. Research shows that body dissatisfaction is associated with a fourfold greater increase in BMI over a ten year follow up. Taking time to appreciate your body and what it does for you helps you make respectful and compassionate choices for your body.
Move your body. It’s easy to find inertia when you are struggling with mental health. Including regular and enjoyable physical activity throughout the week can improve mood, energy levels, tolerance to stressors and help maintain a healthy weight and any amount counts! Spend ten minutes stretching. Complete a few rounds of breathwork. Go for a walk with yourself, an audiobook, a friend or a pet.
Rest your body. During restful moments is when our bodies are in the prime state for digestion, integrating learning and memory, repairing damaged cells and tissues and recalibrating your appetite hormones. Protect 7-9 hours each night for sleep and take restful breaks throughout most days.
Be mindful of medication effects. Some medications should be taken with food for optimal absorption and effectiveness. Some medications may increase or decrease appetite and some foods may impact medication. Be sure to consult with your psychiatrist, pharmacist or dietitian to see what is right for you.