Hey there, my fellow food enthusiasts!
Let me get straight to the point. Have you woken up or been awake at 3 a.m. feeling extremely hungry and junk-o-holic? So you inhale a literal bag of chips and chug it down with diet soda or any artificial sweetener beverage. And then you suddenly feel like an inflated balloon with a side of existential crisis (because I do). Coincidence? Maybe not.
Let’s talk about what’s on your plate - because, SURPRISE! Your brain’s been eating too.
I know, I know. It sounds like something your overly enthusiastic yoga instructor would say after offering you kale chips. But science is backing this up! The stuff you munch on doesn’t just affect your waistline (yes, I’m talking to you, upcoming influencers); it’s basically catering to your brain.
Your gut and brain? Total besties. They’re constantly texting each other via something called the gut-brain axis, (imagine it as a DM) fancy right? So when you feed your gut junk, your brain gets the memo, and it definitely does not send good vibes (-1000 aura).
Love and Hate Relation
Throughout history, humans have interacted closely with food. It has been nourished, enjoyed, and socialised (going for brunch to connect). Hence, there is some form of relationship between diet and mental health.
This means that mood can influence our eating habits, and what we consume has the power to impact our well-being and psychological health.
When you 're not getting the right nutrition, you may feel super stressed out in minor situations - like a bad day in the office, gym or a heated phone call with parents. As a result, you may turn to less healthy foods to satisfy your mood or as a time saver (because who wants to cook when things are already going downhill?).
In addition to being less healthy, this type of food also decreases your ability to adapt to stress, resulting in a vicious cycle of eating foods that can exacerbate anxiety.
We’ve all been there hogging onto the six piece donuts from a bakery, feeling like a baddie for 10 minutes, and then spiraling into an emotional puddle for the rest of the afternoon. Refined sugar gives your blood sugar a rollercoaster ride, and your mood comes along for the ride, with here and there tears.
Pro tip: Swap those sugar bombs for something with healthy fats and protein. If you’ve been on Instagram for too long, you know what avocado toast is —the most trendy breakfast! Try that or a handful of nuts (hoping you don't have a nut allergy). You will never act like a chimp after four white lines.
Did you know around 90% of your serotonin (the “feel-good” chemical) is made in your gut. So, if your gut’s been acting up lately, say thanks to all the processed food, junk, skipping meals and lack of fibre (the MAIN THING). Your gut’s playlist is definitely playing the saddest music you can find, rather than happy tracks.
My advice? Feed that gut with fibre, probiotics and whole foods. Eat like your grandma tells you to, but minus the extra sweets.
We are not asking you to change your diet completely, and I know it can be challenging as well. How about we incorporate these small steps?
1. Balance of fats
Gotta oil up the brain before it starts rusting. You can find good amounts of fat in milk, eggs, oily fish, olive oil, rapeseed oil, nuts, seeds, and avocados. But AVOID trans fat because they’re not doing you any good. It can be found in packaged or processed food that can mess up your digestive system and brain.
2. Whole grain (holy grail)
Eat whole wheat, brown rice, barley, oats, quinoa, and bulgur. For all you munchers, remember the good part about living in this century is you can find snacks made with these ingredients.
3. Fruits
You are aware by now that to every illness or disease doctors advise to eat fresh fruits and now it makes sense why. Their extreme persuasion for consuming fruits such as berries (blueberries, raspberries, blackberries), bananas, citrus fruits, and apples into our diet are because they are rich in fiber and antioxidants.
4. Vegetables
Leafy greens like kale, spinach, collard greens, and broccoli benefit the brain. They contain nutrients such as vitamin K, lutein, folate, and beta-carotene.
Additionally, you can improve your gut health by eating vegetables rich in prebiotics such as onions, garlic, leeks, asparagus, and mushrooms, as well as fermented foods like kimchi.
5. Protein
If ya’ll are gym rats and girlies, you already know how much protein is good enough. Ensure to add eggs, soya chunks and meat (chicken) to get the best benefits.
According to a 1998 study, fish consumption was strongly associated with lower rates of depression across countries, leading more researchers to take diet and mental health seriously.
And thanks to such studies we are now aware what to skip or possibly avoid so it doesn't mess up our mental and physical health.
1. Processed food
As always running on top, they may taste delicious and even easy to cook, but when we do this, we are inviting a lot of problems for our body.
It consists of unhealthy fats, sodium, and sugar, which can negatively impact mood, contribute to inflammation, and potentially put our mental health conditions in great danger.
Leaving it completely is gonna be tough, but try reducing your intake of fast food, frozen food, processed meats like bacon or beef jerky.
2. Sugary food
Basically, sodas, artificial sweetened beverages and baked goods (pastries).
Fun fact - Dopamine, another neurotransmitter, is affected by the sugar and chemicals in ultra-processed foods. Dopamine is responsible for making or breaking habits.
3. Refined carbohydrates
This includes white bread, white rice and pasta.
4. Caffeine
I am gonna get curses for this but CAFFEINE CAN AFFECT YOUR MOOD! It can cause sleep problems, especially if you decide to have it during your bedtime. Some people even find that it triggers their anxiety or makes them more anxious.
5. Alcohol
Bestie alcohol is everywhere. We all know the hangover and the poop it can give. This is a double combo, it hurts your digestive system as well as your mental health.
By now, we are aware of how diet and mental health go hand in hand; it is something you cannot separate as you wish. At this point, even getting an essential nutritious meal is out of the question with artificial fertilisers and many more.
Studies prove that Insufficient nutrition causes the body to struggle to regulate blood glucose, resulting in high and low glucose levels.
But that doesn’t mean you must completely break up with your pizza or ghost ice cream. You can balance it out (because life without fries is tragic).
Consider the brain your friend that thrives when you check on it regularly—a little love and care will always be beneficial. So next time you think of grabbing a bag of chips at 1 a.m. or a yogurt, just remember, your gut and brain are eavesdropping on your snack choices.
So feed them well and they’ll return the favour with better mood and good health.
Can my diet really affect my mental health?
Yes it can, what you consume is how you’re treating your body. It can influence your gut health, blood sugar levels and even brain chemicals like serotonin all of which can mess with your mood.
What food helps with mood and digestion?
Leafy greens, fatty fish, nuts, seeds, whole grains, yogurt and dark chocolate are a few of them.
How is my gut and mental health related?
Your gut and brain are basically chatting all the time via the gut-brain axis. A happy gut helps you produce serotonin (the happy hormone) which can help you feel good.
How fast can changing my diet improve my mental health?
Some people notice change within a few days, while for others it may take longer. Consistency is the key - your brain loves regular check-ins, so be mindful.
Do I have to completely give up on junk?
Not really, to be honest, it’s all about balance. A burger now won’t immediately break your brain but consistently eating junk can cause serious health issues.
