Good Foods for Good Moods: Balancing Diet and Mental Health
It’s no secret that our diet can absolutely play a role on our physical health, but it can do a number on mental health, too! The right foods can make all the difference when it comes to quality of sleep, anxiety, and overall mood. Let’s discuss the link between diet and mental health, but also go over some foods you may want to introduce to your meal plans.
How Does Diet Affect Mental Health?
The main way your diet affects your mental health is the impact it has on your gastrointestinal tract. Your gut could be called your “second brain” as it’s closely connected to your main brain! In all of our intestines there are microbes that send messages to the brain. Known as “good” and “bad” bacteria, their messages affect our mental health from sleep to pain to mood.
A balance of good bacteria can lead to strong mental health and it will show in your emotions. However, if bad bacteria is outweighing the good, you could be seeing a dip in your mood, anxiety, or other mental health issues.
Good Foods – What Should You Eat to Improve Your Mood?
So now that you know the role your diet can play on your mental health and well-being, what are some foods that have been shown to equal good moods and help your good bacteria?
These are just some of the items that should absolutely be added to your diet if you want to improve your gut health and well-being:
• Fiber
◦ Fiber is great for absorbing glucose, reducing sugar crashes, and promoting gut
health. It can be found in fruits, whole grains, beans, and vegetables.
• Antioxidants
◦ Berries, turmeric, Omega-3 fatty acids (as found in salmon), and other
antioxidants help with inflammation.
• Vitamin D
◦ Vitamin D does come from sunlight and supplements, but it can also be found in
foods including mushrooms. It plays a role in serotonin production.
• Whole Foods
◦ Whole foods bring a ton of health benefits to the table, including improved gut
and mental health. Fruits, vegetables, and other minimally processed foods fit the
bill here.
• Fermented Foods
◦ Probiotics, including non-dairy yogurt, are fantastic for your gut and the good
bacteria that reside there. Other examples include kombucha, sauerkraut, and
miso.
What Steps Can You Take To Improve Your Diet and Mood?
Changing to a healthy diet can be tough, especially if you’re regularly experiencing anxiety or stress as a result of your diet. It can be hard to take those steps and move past your anxious state – it’s easier to heat up that TV dinner than it is to cook a healthy meal in the evening, after all. However, making these changes can pay off big time, not only for your mental health, but your gut and physical health as well.
Here are some tips to help you make the adjustment and get a hold over your mood and gut health once and for all:
Start Small
Big, sudden changes are one of the main reasons diets fail. It leads to burnout. Don’t try to change everything about your meal plan overnight. Instead, start slow and start small to improve your habit. And allow yourself to make mistakes. You’ll find it’s easier to make the adjustments when you’re not beating yourself up over those cookies you ate.
This also means making small healthy swaps when it comes to your food. You can still have rice, but make the switch to whole grain instead.
Track Your Gut Health and Mood
One of the best ways to find the culprit behind your poor gut health and mood is to track it! Keep a journal of what you ate, how your GI tract responded, and your mood. You may be able to find exactly what’s causing you the biggest headaches this way, while also being more mindful of what you eat.
Stay Hydrated
Dehydration can absolutely affect our mental health! Caffeine and alcohol can lead to dehydration, so it’s important to drink them in moderation. But make sure you’re drinking enough water throughout the day. Many of us don’t!
Meal Prep
One big hurdle when it comes to changing our diets is the work that it requires. Instead of cooking every night (which can lead to burnout), try meal prep. Prepare a week’s worth of food, or even just a few days, on a Sunday. It can help ensure you’re eating healthy, even if your motivation is lacking by mid-week.
Talk to Your Doctor
Of course, if you’re experiencing problems with your gut health and mood, it’s important to talk to your doctor, especially if you’re still having problems after you’ve made lifestyle changes. If you’re concerned about your gut health, mental health, or overall mood, schedule an appointment today.
Our mental health isn’t “all in our head.” It can be in our guts, too. Eating good foods can absolutely lead to good moods! What changes will you make to improve your mental health and overall mood? Check back next week for Bad Foods, Bad Moods – Avoid These Food Mistakes for Anxiety and Depression!
Snyder, C. (2022, June 29). Can your diet affect your mental health? Healthline. Retrieved August 18, 2022, from https://www.healthline.com/nutrition/diet-and-mental-health-can-what-you-eat-affect-how-you-feel
Food & your mood: How food affects mental health – aetna: Foods that help your brain health. Aetna. (n.d.). Retrieved August 18, 2022, from https://www.aetna.com/health-guide/food-affects-mental-health.html
Raman, R. (2019, October 29). The leaky gut diet plan. Healthline. Retrieved August 18, 2022, from https://www.healthline.com/nutrition/leaky-gut-diet
Lainey Younkin Headshot Lainey Younkin, M. S. (n.d.). Best and worst foods to eat for gut health. EatingWell. Retrieved August 18, 2022, from https://www.eatingwell.com/article/2059033/best-and-worst-foods-to-eat-for-gut-health/