Remember the old adage, “you are what you eat”? Not only does your body resonate with this mantra, but your mind does too. Recent studies have uncovered an intriguing link between food choices and mental health.
Our brains are amazing organs that need the right fuel to function well. Like the rest of your body, your brain needs important vitamins, minerals, and nutrients to stay healthy and perform at its best.
If you don't give your brain the fuel it needs, it can create imbalances that affect your mood, cognition, and overall mental health.
Food choices and mental health
Every time I've had a “sugar rush” or a “food coma,” I've glimpsed the fascinating world of the interplay between food and mood, and that ugly creature called “hangry” where hunger leaks into your emotions and turns you into a snarling beast.
Dr. Mary Skorbutakos, a researcher at Eastern Virginia Medical School, has dedicated her research to uncovering the science behind these very phenomena.
Mary's latest research shines a spotlight on the blood sugar yo-yo as the puppet master that controls our moods. We all know that mental health is a maze with many invisible strings attached. So while diet is no magic bullet, it has proven to have a huge impact.
Mediterranean diet
When healthy eating is discussed, the Mediterranean diet is often mentioned.
The diet is full of a rainbow of vegetables and fruits, lots of olive oil, plenty of whole grains, legumes and nuts, and treats meat, dairy and fish as valued guests. And its biggest cheer, in terms of mood, is its low glycemic index.
The glycemic index is a system that ranks foods based on their potential to spike blood sugar, so a high-glycemic diet, mostly white bread and sugary snacks, could start you down the road to a mood disorder.
In contrast, a low-glycemic index diet that includes al dente pasta and parboiled rice is your mental health's knight in shining armour.
Food choices affect mental health
Every time we bite into a piece of bread or slurp down a bowl of pasta, our blood sugar levels rise, sending hormones and signaling molecules coursing through our body. And that euphoric feeling we get after eating a sinful dessert? That's because your brain is high on dopamine. But sugar doesn't just give us pleasure: it also draws in insulin.
Insulin is the gatekeeper that lets sugar into your cells. But what happens when there's too much sugar to process? The result is an insulin spike, which causes blood sugar to drop below its starting point and triggers the release of adrenaline.
Adrenaline stirs up negative emotions
And crucially, adrenaline not only regulates blood sugar levels, it's also an emotional agent that can manifest as anxiety, fear, and aggression.
This adrenaline high only kicks in 4-5 hours after you've eaten, so while sugar may give you a short-term dopamine euphoria, in the long term the adrenaline can turn your party into a nightmare.
It's important to note that we're not all equally susceptible to this sugar-induced rollercoaster of symptoms: genetics, gender, lifestyle and gut bacteria can all affect our blood sugar response.
And remember, mental health is a jigsaw puzzle with many pieces, and while healthy food choices alone can't guarantee perfection, they can steer your mental state in the right direction.
Improve your mental health with food
What if you could take control of your mental health and mood swings by making some small changes to your food choices? Here are some strategies from Dr. Skorbutakos.
Eat mostly low glycemic index carbohydrates, such as whole wheat bread and al dente pasta. Eat carbohydrates early in the day. Always eat carbohydrates with protein and healthy fats. Eat carbohydrates at the end of the meal, after vegetables and protein. Start your meal with a salad drizzled with olive oil and vinegar.
The connection between what we put into our bodies and how we feel is incredibly complex and remarkable.
In conclusion, understanding the complex relationship between food choices and mental health may lead to effective strategies to reduce anxiety and depression.
Dr Skorbutakos emphasises the importance of nourishing your body to boost your mental health – making informed food choices can have a positive impact on your mood and overall mental state.
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