Food and our Mood
Mental Health is emotional, psychological, and social wellbeing. Our mood is how we feel at a particular time, which influences our mental health and wellbeing.
Eating well:
• Provides energy to stay active throughout the day
• Provides nutrients for growth and repair (to stay strong and healthy)
• Reduces the risk of diet-related illness, e.g. heart disease, cancer, high blood pressure and diabetes
• Can improve our mood
When we eat or drink anything, it is broken down mechanically (e.g., chewing) and chemically (enzymes in our body). This happens throughout the digestive tract, in the mouth, stomach, and intestines, where nutrients are absorbed. The fibre our body cannot digest provides food to keep our gut microbiome thriving. Eventually, the leftover fibre, some water, and remaining salts are excreted.
We should avoid labelling foods as 'good' or 'bad' as a variety of foods is important for good health and mental wellbeing. Cultural foods are also valuable as they can play a role in helping us feel connected to others and our faith, and they can be part of a balanced diet for good health and a good mood. Balance is key! Aim for a balanced diet with foods from all five groups to avoid nutrient deficiencies, which can negatively impact mood and energy levels.
Carbohydrates are broken down into glucose, the body's preferred energy source. This is necessary when we are active or resting, but we still need to eat carbohydrates. High-fibre versions of carbohydrates, like whole grains, are great for helping us regulate our blood sugar levels throughout the day, giving us energy, helping us concentrate, and regulating our mood.
Look at the different Eatwell Guides for more information on the proportions of foods we should aim to include regularly.
African and Caribbean Eatwell Guide
Carbohydrates provide us with energy and eating them regularly (every three to four hours) helps prevents symptoms of low blood sugar (feeling faint or dizzy, fast heartbeat, feeling sick and uneasy etc.) which can also feel like anxiety and effect our mood.
Protein is essential to build and store muscle and growth, keep our immune system healthy, and also for us to make and use the 'happy chemical' in our brain, serotonin. Try to have a variety of protein foods 3-4 times a day. Because protein takes longer to digest, adding protein to meals can make us feel fuller for longer. Suppose we add protein to carbohydrates (i.e. hummus, egg or cottage cheese on toast). In that case, this helps slow down the release of sugar into our blood, which helps give us more sustained energy. High protein foods to include in your diet may be milk (low-fat dairy or soya milk are naturally high in protein), low-fat yoghurts, tofu, beans and lentils, chickpeas, fish, chicken and small amounts of red meat (about the size of a deck of cards up to 3 times a week). Although red meat is a good source of protein, it is a good idea to keep a check on how much and how often we have red and processed meats (like sausages, bacon, ham, salami, chorizo and corned beef, etc.) as eating less can reduce our risk of bowel cancer.
Fruits and vegetables. Aim for at least five portions daily, choosing more vegetables than fruit. Fruit and vegetables have lots of benefits as they are rich in fibre, vitamins, and minerals, help keep our digestion healthy, support our immune function, help reduce inflammation and support our mood. They are great for overall health and wellbeing! They are also naturally low in calories and are great to bulk our meals out with and to have as snacks as they keep us fuller for longer, which can help us stay within a healthy weight range. Choose fresh, frozen or tinned; they all count! Adding more fibre (found in wholegrains, fruits, and vegetables) is an excellent idea to add extra fluid to your diet to reduce the risk of constipation.
Dairy and alternatives are a great source of calcium and other nutrients. Calcium works with Vitamin D to keep bones and teeth healthy and strong.
Vitamin D. In the summer, if we are outside and expose our skin, we may get enough Vitamin D from the sun. In the winter months, it is recommended that we take a supplement. Children from the age of 1 year and adults need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women and people at risk of vitamin D deficiency. Research shows that there may be a link between low Vitamin D levels and increased symptoms of anxiety and depression, which may explain some of the winter blues many of us experience. Suppose you are worried about symptoms of anxiety and depression. In that case, it is always best to speak with your GP or a healthcare professional.
You may be surprised to know that fats and oils are essential to a healthy diet. They are needed to absorb fat-soluble vitamins (A, D, E and K) and provide essential fatty acids that our body cannot make. This is used in many processes in our body (like hormone cycles) and makes up the structures of our cells. Again, with all food groups, having the right balance is important. There are different types of fats in our diet (saturated and unsaturated). Omega-3 fatty acids (a type of unsaturated fat) can improve mood and brain function (did you know that most of our brain is made up of fat?). Saturated (fats and oils from animal products) and trans fats (margarine, takeaways, and some baked foods) should be limited as these can contribute to increased weight and inflammation, which can have a negative impact on our health and mood.
Proper hydration is essential for bodily functions - our cells, blood, and other bodily fluids depend on fluid from our diet. Even mild dehydration can have a negative impact on our concentration levels, cause headaches, and make us irritable. It is also important in reducing the risk of constipation. It's always best to drink before feeling thirsty, so have regular fluids throughout the day. Adult fluid recommendations are between 1.5-2L fluid (preferably mostly water) a day. However, how much we need is slightly different and depends on medical conditions, medications, and activity level. An excellent way to tell if you're well hydrated is the colour of your urine. Aim for a pale straw colour or lighter; anything darker may cause dehydration (although certain medications and medical conditions can affect the colour too).
Serotonin, the 'happy chemical' in our brain, regulates mood, appetite, and even sleep. For our body to make and use serotonin, we need to eat regular foods with protein, vitamin C, zinc, and carbohydrates. Regular exercise and socialising can also change the level of the mood-regulating chemical serotonin in the brain.
Carbohydrates directly affect our blood sugar levels, and so do our energy levels. Quick-release carbohydrates like sweets or sugary soda can give us lots of energy quickly. Still, if we eat slow-release carbohydrates (foods high in fibre or foods eaten with protein), we will often have a big dip in energy soon after. Symptoms of low blood sugar and the importance of regular carbohydrate intake to prevent these symptoms.
There are many between anxiety symptoms and low blood sugar symptoms. If we don't eat enough carbohydrates regularly, we could have episodes of low blood sugar levels, which can mimic symptoms of anxiety. If we already suffer from anxiety, it can make the effects feel stronger, and it can be hard to tell if the symptoms are psychological or the physical effects of low blood sugar. Choose slow-release carbohydrates as part of meals and snacks to reduce physical symptoms of anxiety.
This may seem like a lot to take in, but the key points are simple. Aim to have a balanced diet with plenty of different types of food, stay well hydrated, and aim for meals to have a source of carbohydrates, protein, vegetables, salad, or fruit. These are just some of the ways that food can affect our mood. Look out for more of my blog posts to learn about more evidence-based ways to improve your mood through food.
Where to go for more nutrition information? The internet and social media can be full of misinformation and conflicting advice about food and nutrition. It can be confusing to know who to trust and what to believe. Generally, over the years, nutrition advice, has mostly stayed the same and it promotes eating the right balance of a variety of different foods and eating whole or home-cooked foods where we can. Be cautious of anyone encouraging restriction, like avoiding whole food groups or promoting single foods or nutrients. Make sure you're getting your advice from people with the right nutrition qualifications; this can be a Registered Nutritionist, or for personalised advice, a Registered Dietitianor other Healthcare professionals. Nutrition advice may differ if you have a specific medical condition, so always speak to your GP or healthcare professional if you need to follow a special diet.