It’s well-established that nutrition significantly impacts physical health, but emerging research highlights its crucial role in mental and emotional well-being as well.
The connection between diet and emotions is rooted in the relationship between your brain and your gastrointestinal tract, often referred to as the “second brain.” Here’s how it works: Your gut houses billions of bacteria that influence the production of chemicals, like dopamine and serotonin, which transmit signals between the gut and the brain.
Consuming nutrient-dense foods encourages the growth of beneficial bacteria, which positively affects the production of these neurotransmitters. Optimal production means your brain receives positive signals, improving your mood. Conversely, imbalances can lead to mood disturbances. Opting for a diet rich in nutrients can lead to fewer mood swings and better focus. Research suggests that diets composed mainly of whole, unprocessed foods can alleviate symptoms of depression and anxiety, while unhealthy diets are linked to an increased risk of conditions like dementia and stroke.
So what should you include in your diet for better mental health? Here’s a guide to beneficial foods:
Whole Foods: Preservatives and additives can exacerbate hyperactivity and depression. Fresh fruits and vegetables, especially colourful ones, are packed with nutrients that benefit both mind and body.
Fibre: Plant-based foods rich in fibre help regulate glucose absorption, preventing sugar rushes and crashes. Include fruits, vegetables, and whole grains like beans and oats.
Antioxidants: These combat inflammation and are found in berries, leafy greens, turmeric, salmon, and chia seeds. Dark chocolate also contains antioxidants but should be consumed in moderation due to its sugar content.
Folate: A B vitamin crucial for dopamine production, folate is present in leafy greens, lentils, and cantaloupes.
Vitamin D: Essential for serotonin production, vitamin D is primarily obtained from sunlight but can also be found in mushrooms. Supplements may be recommended for those with deficiencies, and Aetna members might receive discounts on these supplements.
Magnesium: This mineral supports nerve and muscle function and is vital for the food-mood connection. It can be found in cacao nibs, almonds, spinach, bananas, and beans.
Fermented Foods: Packed with probiotics, fermented foods like sauerkraut, kimchi, miso, and kombucha benefit your digestive health. However, they are high in sodium, so consume them in moderation or avoid them if you have high blood pressure.
Incorporating healthy foods into your life
Adapting to a diet rich in mood-enhancing foods might require some effort initially. Start by making small, healthy substitutions, such as switching to whole-grain products and choosing salads with nuts and colourful vegetables over chips.
General nutrition principles still apply—stay hydrated, avoid skipping meals, and moderate caffeine and alcohol intake. Making dietary changes doesn’t have to happen all at once. For instance, swap processed sugar for fresh fruit one week and add more vegetables and lean proteins the next. Being mindful while eating can also help manage cravings and prevent overeating. While it might take time to notice the mood-boosting effects of dietary changes, consistent healthy choices will lead to improvements in both your mind and body over time.
