Good food, great mood: This is how your diet can affect your mental wellbeing

We all know how wonderfully a steaming cup of coffee in the morning can kick-start our day. It can instantly fill us with energy and motivation to tackle any task lying ahead. Similarly, many of us have experienced the rush that comes from indulging in sugary treats, which have the ability to instantly lift our spirits. These everyday experiences with our food highlight how closely our diet is linked to our mood and wellbeing. We all know that eating a balanced and nutritious diet is important, as it provides essential nutrients that our body and mind need. Incorporating healthy food rich in vitamins, minerals and antioxidants in our daily diet helps regulate mood, improve mental clarity and support overall health.

According to psychiatrist Dr Deborah Fernandez-Turner, good health is a state of optimal wellbeing, where the body and mind function in harmony. This further tells us that what we eat contributes to a balanced and healthy lifestyle for us.

National Nutrition Week, celebrated annually from September 1st to September 7th aims to raise awareness about the importance of good nutrition and healthy eating habits. This week aims to educate people on making informed food choices. Through various events, campaigns and educational programs, National Nutrition Week promotes the benefits of having a balanced diet and encourages healthier eating.

So, join us as we learn more about the ways in which our diet affects our mental wellbeing.

Nutrients and mood regulation

We’ve all been there, going for just one more slice of cake or just another candy and before we know it, we’ve finished most of it. But did you know that the sugar that we cannot keep away from can actually negatively impact our mental health? Indeed, the nutrients we consume play a significant role in regulating our mood so, our diet can either support or undermine our mental health.

Sugar and processed foods can lead to inflammation in both the body and the brain, which tends to contribute to anxiety and depression in many. 

According to the American Dietetic Association, often, people either overeat or undereat during stressful periods. Both extremes can worsen the situation, creating a harmful cycle. However, this cycle can be broken. To improve our mental health, we must focus on a diet rich in fruits and vegetables, along with foods high in omega-3 fatty acids, like salmon. Dark green and leafy vegetables should also be had for brain health; they are top foods that beat anxiety and depression. By choosing nutrient-rich foods, we can stay physically and mentally healthy.

Gut health and mental wellbeing

Our days just don’t feel right when we’re dealing with gut issues, whether it’s bloating or feeling constipated. Research also shows a strong link between gut health and mental health, known as the gut-brain axis. The bacteria that thrive in our digestive system, called the gut microbiome, affect our mood and mental state majorly. That is why eating a diet high in fibre is essential in maintaining a healthy gut microbiome.

Probiotics that are present in fermented foods support gut health. A balanced gut microbiome improves the production of neurotransmitters, like serotonin, which are crucial for regulating one’s mood and emotional wellbeing.

Secret role of hydration

In our busy everyday schedules, we often forget one of the most important things; drinking enough water. Many times, instead of sipping water in dedicated intervals, we just grab a cup of tea or coffee and rush through our day. Doing this can be harmful to both your health and your mood. Proper hydration is crucial for maintaining mental clarity and emotional stability.

Dehydration or the loss of water in the body can lead to fatigue and irritability, a phenomenon not many of us connect. Drinking enough water throughout the day helps keep your brain hydrated and functioning at its best. By ensuring you drink plenty of fluids, you support your overall mental wellbeing.

Balanced diet, better stress management

Many of us lead stressful lives—the pressure of work, commitments at home or the constant juggling of responsibilities get to the best of us. In the midst of doing so much, we often turn to fast food because we don’t have the time to prepare healthy meals. This habit not only contributes to stress but also negatively impacts our health.

It is important to remember here that a well-balanced diet is crucial for not just our physical health but also for managing stress. Eating a variety of nutrient-rich foods helps our body cope with stress more effectively. By focusing on a balanced diet, we can enhance our body’s ability to manage stress better and have stabler moods.

Role of meal timing and frequency

An adverse way in which food influences our mood is when we skip meals. When we’re too hungry and don’t get to eat, we often become cranky and irritable. Fasting also has a similar effect on us. So, meal timing and frequency play a significant role in our mental wellbeing.

Eating regular, balanced meals throughout the day helps maintain steady blood sugar levels, which can prevent mood swings. By establishing a regular eating schedule with a variety of nutrients, we can support our physical health and mood greatly.

The food we eat indeed has a deep impact on our entire wellbeing. By understanding and improving our diet, we can learn to manage our stress more effectively while improving our mental health. Prioritising a balanced, nutrient-rich diet is a key step towards achieving and maintaining a positive state of mind not just today but everyday.