Master Your Mood With Food: Here`s What To Eat And What Not
A diet full of processed food or refined sugar can break your mood.
Remember the last time you had too much of the bad but tasty stuff?
You get an instant energy high, but once the blood sugar has arrived its peak...the only way is down. Fast.
I know.
I went to the movies on Friday for Mad Max Furiosa with a friend.
It`s a great movie by the way, if you like the franchise and enjoy action packed films.
Unlike other times at the movie, I could not stay away from a snack.
M & M`s, the peanut version, my favorite.
Did I eat them all? Yes of course.
So what happened next?
Lights out, both in the theatre and with regard to my brain.
Tired from the week, of course, but I`m sure it had to do with the sugar rush.
So how do I know the film was good?
I got it under control, but my eyes kept closing throughout the whole film.
Can you relate to that?
You were in a good mood before, but now…you may get tired, feeling grumpy or agitated.
This is the focus of today`s article.
Which influence has food on our mood?
How can we manipulate our diet to keep our mood up?
The Western Diet
In our busy day-to-day lives, dietary choices often don`t rank high on your priority list.
Fast food, processed snacks, and sugary drinks have become staples in our modern diet, contributing to a range of physical health problems.
For instance, Research has shown that diets high in refined sugars and unhealthy fats are linked to increased rates of mood disorders, while nutrient-rich diets can support emotional well-being.
Many individuals struggling with mood disorders may not be aware that their eating habits could be contributing to their symptoms, or they may not know where to start when it comes to making healthier food choices.
So how exactly does food influence our mood and how can we manipulate our diet to enhance mental well-being?
Food can have a significant impact on mood due to various factors such as neurotransmitters, blood sugar levels, and nutrient content.
Effects Of Food On Your Mood
For example, I thought I knew the most relevant factors about protein.
This one was new to me.
Protein may increase alertness by affecting dopamine and norepinephrine levels.
That means protein-rich sources are among the foods that can influence the production and activity of neurotransmitters like serotonin, dopamine, and norepinephrine, which play a key role in regulating mood and emotions.
Another good reason to plan your meals around protein.
It is never a good idea to rule out entire food groups. Carbohydrates should have their place in your diet, but the type of carbohydrates you eat are important.
Why? Because of the effect they have on the interplay between blood sugar and the hormone insulin.
Fluctuations in blood sugar levels, which can be influenced by the types of food we eat, are associated with changes in mood and energy levels. Consuming foods that cause rapid spikes and crashes in blood sugar can lead to mood swings and fatigue.
Think of all the garbage you find at the supermarket, like cookies, pretzels, candy bars...
Limit your intake of these to no more than 20% of your diet.
Eating a diet too high in processed food can change your gut microbiome. This is linked to all kinds of effects, including your mood.
Care to read more about the this topic? Here`s a whole article on the gut microbiome.
A positive example is the mediterranean diet, which is widely known as one of the most healthy diets a person may have, both for their physical and mental health.
What about this diet is good for your mental health?
Foods with omega-3 fatty acids and plant foods rich in fiber, antioxidants, and polyphenols can promote good mental health.
On the other hand, Low levels of certain nutrients like B vitamins, zinc, and omega-3 oils have been linked to mood disorders such as depression and schizophrenia.
Food offers instant gratification, which is one reason why we often struggle to eat only when we are physically hungry.
This is called psychological eating.
Frustration, loneliness, habit, tradition, cultural aspects, or stress may cause you to eat more than you need or in fact the opposite, eat less.
Positive emotions may result in increased caloric intake, while negative emotions can trigger cravings for comfort foods high in sugar or fat.
It`s great when certain foods bring us positive emotions, but if these come from unhealthy sources, we are best advised to find replacements for these foods.
This should come in the form of healthier food options and other activities that bring your mood up.
My Client Wren
Take my client Wren for example.
The reason for his wanting to change the diet was not his mood, but when he changed it, he felt much better.
Seeing his mood improve was a positive side effect.
His energy is more stable
He does not feel brain fog anymore
He told me could keep his concentration at a higher level for longer.
After his lunch, which consisted of Protein, Veggies (Fiber), and Carbs, his energy did not crush.
Before, when he would have a large bowl of pasta or some fatty Burger, he could barely keep his eyes open after lunch.
Which Foods To Eat To Improve Your Mood?
The first step would be the change from processed to nutrient-dense foods.
This will keep your blood sugar levels at bay.
Remember, if it comes in a box, throw it away.
Which food types help you raise your mood?
Incorporate foods such as,
fish
nuts
fruits
seeds
vegetables
These foods can help promote cheerfulness, satisfaction, and happiness.
You can both have them in one meal or distribute them over several meals.
To give you an idea, see these tasty combinations.
Salad
Seeds
Tomatoes
Chicken Breast
Salad
Salmon
Coconut chips
Balance Blood Sugar Levels: Choose foods that help maintain stable blood sugar levels to avoid mood swings caused by rapid spikes and crashes in blood sugar.
Since we don`t eat single foods, but meals, the so-called glycemic load affects your blood sugar level.
Adding protein to your meals will prevent your blood sugar levels from spiking and keep you full for longer.
In combination with complex carbs, they are a good choice.
Remember, we want a steady stream of energy, think of it like a marathon, not a sprint.
So opt for complex carbohydrates (like sweet potatoes), lean proteins, and healthy fats to support steady energy levels and mood.
Moderate Caffeine Intake: While low doses of caffeine can improve your mood and bring your energy up, excessive consumption may have negative effects on mood and anxiety. Be mindful of your caffeine intake and consider alternatives like herbal teas for a calming effect.
Practice Mindful Eating: Pay attention to how different foods make you feel and how your mood may be influenced by your dietary choices.
Often our dietary decisions are based upon our social and cultural influences.
Recognize the impact of social context, familial influences, and cultural background on your relationship with food and mood.
Do you eat differently when you are alone?
Do you tend to eat more when you are around other people and how does it make you feel?
If your mood is affected in a negative way when you eat with your family or friends....you may want to change your dietary patterns in these situations.
Mood-Food Shopping List
It doesn´t take much to avoid mood swings from food.
The same principles which are part of a healthy diet will also help you keep your mood up.
Stay away as much as you can from processed food.
The more processed foods are, the more of an impact they have on our bodies and in turn our mood. The more nutrient dense, the more stable your energy level will be.
I wish you the best possible mood for the new week.
Thank you for reading!