How does the food we put in our bodies impact the way we feel? In the realm of integrative mental health, the connection between diet and mood is a subject of increasing interest. It’s becoming clear that what we eat not only affects our physical health but also has a profound impact on our mental well-being.
The gut-brain axis is a bidirectional communication network that links the emotional and cognitive centers of the brain with peripheral intestinal functions. Emerging research suggests that the gut microbiota—the trillions of microorganisms residing in our intestines—play a crucial role in this communication.
Serotonin, a neurotransmitter that regulates mood, is predominantly produced in the gastrointestinal tract. Hence, the state of our gut health can directly influence serotonin levels and, consequently, our mood.
Nutritional psychiatry is a developing field that focuses on the use of food and supplements to provide a better mental health outcome. Certain diets, such as the Mediterranean diet, rich in fruits, vegetables, whole grains, and lean proteins, have been associated with lower rates of depression and anxiety.
Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, these are linked to reduced rates of depression.
Vitamin D: Low levels are associated with mood disorders. Sunlight exposure and certain foods can help maintain adequate levels. Here in the PNW it’s pretty much a given that we’re all low in Vitamin D, even if we’re getting out in whatever sunlight is available (we’re most likely wearing clothes and sunscreen) and diet alone won’t cut it, so get a high-quality Vitamin D3 supplement of 400 IUs or more and take some throughout the dark months. (Do check with your doctor for blood levels before starting higher doses.)
B Vitamins: Especially B12 and folate, found in leafy greens and legumes, are essential for mood regulation and preventing cognitive decline.
Incorporate a Variety of Nutrient-Dense Foods: Aim for a colorful plate with diverse fruits and vegetables.
Choose Whole Grains Over Refined Carbs: They provide sustained energy and don’t spike blood sugar levels.
Include Sources of Omega-3 Fatty Acids: Such as fish or flaxseeds, to support brain health.
Stay Hydrated: Dehydration can negatively affect concentration and mood.
Limit Processed Foods: These can contain additives that may impact gut health and mood.
Eat well! Find ways to make sure that the majority of your diet is mood boosting! Let go for the other 10%. Rigidity is a downer. (And so are excess sugar, fat and overly processed foods). Adopting a diet that supports gut health and provides essential nutrients can be a powerful tool in managing mental health. By integrating dietary changes with mental health interventions, such as regular exercise, adequate rest, mindfulness practices, biofeedback practice, and conventional interventions as needed, you can take a proactive stance in improving your mood and overall well-being.
A refreshing juice that includes carrots, apple, lemon, ginger, fresh parsley, and coconut water. It’s a potassium-rich drink that can positively affect your mood. (Click for recipe)
This green smoothie is designed to support happiness and bliss. It contains almond milk, collagen peptides, chia seeds, hemp seeds, ground flaxseed, spirulina powder, ashwagandha powder, St John’s Wort tincture, spinach, baby kale, ripe banana, and ice. (Do not combine SSRIs with St. John’s Wort as this may result in serotonin syndrome.)
These recipes are not only delicious but also include ingredients known for their mood-enhancing properties. Enjoy preparing and savoring these delightful treats!
