Did you know that what you eat over time can profoundly impact not just your physical health, but your mental health as well? Researchers at the Food & Mood Centre at Deakin University are uncovering the link between diet and mental health conditions like depression. “Your long-term mood and mental health are absolutely influenced by what you eat,” says Angela D’Amore, managing dietitian at Total Body Nutrition. This emerging field, known as nutritional psychiatry, is gaining attention as scientists explore how our diets shape both our bodies and minds.
Key Foods for a Mood Boost
Protein-rich foods, which contain tryptophan, help balance serotonin levels, contributing to a stable mood. In addition to proteins, make sure to include healthy fats, whole grains, and plenty of vegetables in your diet. These nutrients not only stabilise mood but also reduce the risk of long-term mood disorders like depression.
The Importance of Gut Health
“Better gut health equals better mental health,” said Angela. Emerging research shows a strong connection between gut health and mental well-being. The gut plays a crucial role in controlling our immune system and inflammatory processes. A diet high in fibre, varied in fruits and vegetables, and including probiotic-rich foods supports good gut health, which benefits mental health.
The Role of Sugar
Added sugars, especially those found in processed foods, can be harmful in the long term. A diet high in added sugars can increase the risk of cognitive decline and depression. For those with a sweet tooth, try to pair sweet treats with whole foods. For example have dark chocolate with whole grains and proteins. This approach helps maintain balance and prevents the negative impacts of excess sugar.
Managing Post-Meal Slumps
Many of us experience a post-meal slump, known as postprandial somnolence. “The larger the meal, the more tired you might feel afterward,” Angela explained. This slump is often triggered by a spike in insulin after consuming carbohydrates, particularly refined carbs. To avoid this, try opting for low-GI carbohydrates, like whole grain pasta, paired with protein and vegetables to keep your energy levels steady.
Essential Nutrients for Brain Health
There are four key food groups that can help keep our brains sharp: green leafy vegetables, fatty fish and oils, berries, and other purple foods. “Green leafy vegetables are rich in vitamins and minerals like folate, lutein, and beta carotene, which help reduce cognitive decline,” Angela explained. Fatty fish, walnuts, and avocados also provide healthy fats that are crucial for brain health.
Overcoming Emotional Eating
Emotional eating is something most of us can relate to. Angela suggested developing a healthier relationship with food by understanding that “all food is okay in moderation.” She explained that labeling foods as “bad” can lead to binge eating, whereas giving ourselves permission to enjoy foods we like can reduce the urge to overindulge. Mindful eating is another powerful tool Angela recommended. This practice involves paying full attention to the experience of eating, including the flavours, textures, and smells of the food. “By slowing down and savoring your food, you’re more likely to feel satisfied and less likely to overeat,” she advised.
The Perfect Plate for a Happy Mood
When asked to create the perfect plate of food for boosting mood, Angela’s choice was rooted in the principles of the Mediterranean diet. “A meal with whole grains, lean protein like salmon, leafy green vegetables, and healthy fats like olive oil is ideal for long-term mental health and a stable mood,” she concluded.
What we eat plays a significant role in how we feel, both mentally and physically. By making mindful, balanced food choices, we can support our mental well-being and enjoy better overall health.