How can what you eat affect your brain and mood?
For many of us, there is no doubt that what we eat affects our energy levels. We have all had the experience of crashing after a sugary treat or feeling tired when we eat too many processed carbs. This drop in energy and lack of motivation is caused by our brains not functioning properly. Our brains are like any other organ in our body, they require fuel to function. And they get that fuel through the food we eat. If we don’t provide the nutrients that it needs we can suffer some negative side effects, such as sluggishness, disorientation, and fluctuations in mood. Serotonin is a neurotransmitter that plays a key factor in regulating your mood, relieving feelings of anxiety, and helping you sleep. While we can’t get serotonin directly from food, the nutrients and vitamins we consume contribute to the production of serotonin with 95% of your serotonin is produced in your gastrointestinal tract (your mouth, stomach, intestine, etc.)
At Sanctifly we explore and write about 4 pillars of wellness: exercise, sleep, mental wellbeing, and food. Food is such an important factor in building healthy routines because it affects all the other pillars. The food you eat provides the energy and nutrients your body needs so that it can exercise, sleep well and regulate your mood. Food is the foundation on which we build our healthy habits. But instead of just telling you to eat these healthy foods because they are good for you, we want to help you to understand how food affects your health and wellness so that you can make informed decisions about what you eat, whether you are at home or on the road.
Here are six foods that you should be eating regularly and how they affect your mental health.
1. Fatty Fish
The Omega-3 fatty acids found in fatty fish such as salmon and mackerel have many reported health benefits including improved brain function and reduced anxiety. The fatty acids work towards building healthy cell membranes and promoting healthier brain cells. Add a fish dinner to your weekly meal plan and take advantage of this amazing superfood.
2. Eggs
Eggs are an amazing source of nutrients that help our bodies and brains function. They include vitamin D, protein and are a source of the essential amino acid, Tryptophan. Tryptophan is used in the creation of serotonin by the brain which helps with the regulation of mood. Add boiled eggs to your salad or an omelette to your meal plan and help your brain create some serotonin.
3. Dark Chocolate
Yes! Who doesn’t love a treat as part of a healthy, balanced diet? 😊 Dark chocolate is a fantastic source of magnesium. Magnesium has many positive effects on the body such as blood pressure regulation, blood glucose control, and how well your muscles and nerves function. According to a study in 2017, magnesium has positive effects in the treatment of mild depression. Magnesium helps to regulate cortisol levels. Cortisol is the stress hormone. If you are in a constant state of stress your body can create too much cortisol and anxiety, depressions, headaches, digestion issues, and more. Regulate your cortisol levels (and enjoy the treat!) by adding some dark chocolate to your pantry.
4. Green Tea
Green tea is reported to have many health benefits such as lowering your cholesterol, reducing your risk of cardiovascular disease, working as an anti-inflammatory, and improving brain and memory function. Through studies and anecdotal evidence (we’ve all been in a situation where things got a bit stressful and a cup of tea helped to calm us down), green tea has been shown to have a positive impact on mood and relaxation. Green tea contains antioxidants such as epigallocatechin gallate (EGCG) which is thought to make people feel calmer and to help reduce stress levels. Green tea is a great natural source of the antioxidant. Make a cup of green tea part of your daily routine and take advantage of the long and short-term health benefits.
5. Fermented Foods
Fermented foods such as yogurt, miso, and sauerkraut are rich in probiotic bacteria which is extremely beneficial for your digestive and immune system. According to a number of studies, probiotic bacteria, such as those you find in fermented foods, have a positive impact on mood, anxiety, and cognition. As mentioned above, 95% of your serotonin is produced in your gastrointestinal tract. Your stomach and digestive system are an integral part of your gastrointestinal tract. If that is working correctly and healthy it will have a positive effect on your mood. Yogurt is the easiest probiotic-rich food to introduce to your diet regularly. Add a pot of yogurt to your lunch or breakfast and get some of that good probiotic bacteria!
6. Whole Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, and antioxidants. Fiber is an important nutrient when it comes to regulating mood as it helps to slow down the breakdown of starch into glucose. It helps to regulate your blood sugar levels, energy levels, and your mood. Blood sugar spikes and dips can have a serious impact on your mental and physical health. Symptoms include anxiety and fatigue. Fiber also has the added benefit of making you feel full for longer so you can avoid reaching for the snack cupboard and consuming sugary treats.
How does being dehydrated affect your brain?
Although food has a significant impact on your mental and physical health there are many other factors you need to consider that may be affecting your mood. Adequate hydration is another factor that could be causing fluctuations in your mood. Research shows that staying hydrated has a positive impact on your mental health and that dehydration can increase your risk for depression and anxiety. When you build a diet plan to help regulate your mood make sure you add water to the list.
Looking after your health and wellness have never been more important than it is right now, whether you are traveling or staying at home. There are so many different factors that can affect your mood and working to create healthy habits and a healthy lifestyle can feel like a full-time job sometimes. Especially when we consider the significant amount of stress we are all under these days. It can be all too easy to fill up on comfort food because it makes us feel good in the moment, but we will end up feeling bad in the long run. So the next time you are feeling a bit down, consider what you are making for dinner as it could affect your mood.
At Sanctifly we are committed to helping you to make your health and wellness a priority. We have lots of helpful advice and tips in the Sanctifly app and on the Sanctifly blog, most of which is as relevant now as it will be when we return to travel. Become a member today and get exclusive access to fitness, meditation, stress management, and nutrition content from leading experts in the field to help you on your health and wellness journey.
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