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Food & Mood: Correlations Between Mental Health & Nutrition

How What We Eat Affects How We Feel 


Hey Y'all, 

I'm back with something else for us to muse over.

Have you ever felt grumpy or tired when you skipped a meal?  "Hangry" is the term we've coined and let me tell you, the feeling is real! 

In previous blogs I've talked about how what we eat and when we eat it can make a big difference in how we feel physically, like before and after a workout. However, did you know that food can and does affect us and mentally as well?

And naturally, as we age, the link between good nutrition and mood becomes even more significant.

So, we're gonna look at how certain foods can improve brain health and help boost or sour our moods. 



Your Gut Talks to Your Brain

Our stomachs and brains are connected via the gut-brain axis, so by keeping our guts healthy we actually improve your mood. A healthy gut can help increase important brain chemicals like serotonin (the "happy" chemical) and dopamine (helps with motivation and focus).

Harvard research from 2020 shows that eating well can help manage stress, boost energy, and even lower the risk of memory problems as we age.

Mood-Boosting Foods 

Here are some simple foods that can lift your spirits and support your brain:

🥦 Leafy Greens
Spinach, kale, and lettuce are full of folate and magnesium, which help reduce stress and support brain function.

🐟 Fish (Especially Salmon & Tuna)
Rich in omega-3 fatty acids, which may help lower the risk of depression and protect brain health.

🥑 Avocados
Packed with healthy fats and folate to support memory and mood.

🍫 Dark Chocolate
In small amounts, dark chocolate can improve blood flow to the brain and boost mood (bonus: it’s delicious!).

🥜 Nuts and Seeds
Almonds, walnuts, and pumpkin seeds are loaded with tryptophan, which helps our bodies make serotonin.

🥣 Whole Grains
Oats, brown rice, and quinoa gives us steady energy and helps balance blood sugar, which keeps mood swings away.

🥬 Cruciferous Veggies (Like Broccoli & Cabbage)
These veggies help lower inflammation and support brain health.

🥛 Yogurt & Fermented Foods
They’re good for gut health, which can mean a better mood, thanks to that gut-brain connection.

Don’t Forget the D!

Vitamin D helps our brains make more serotonin. It's found in salmon, eggs, and fortified milk, and of course, from spending a time in the sun!


Simple Eating Habits to Boost Your Mood

  • Eat regular meals. Skipping meals can make you feel tired and cranky. Aim for three balanced meals a day.
  • Start your day with breakfast. It helps with energy and focus.
  • Stay hydrated. Even mild dehydration can make you feel foggy or down. Drink water regularly.
  • Eat mindfully. Slow down, enjoy your food, and notice how it makes you feel.
  • My personal favorite- do the "happy-food" dance!😁🍗💃


Final Thoughts

So, now we understand that food is fuel for our brains and body, and how it can also lift our moods.

Pairing consistent healthy eating habits with regular exercise will holistically enhance our wellbeing. Start small, and as always, take your time in finding what works for you!

Consult your doctor or a dietitian with specific nutrition questions as my scope on the topic is limited. They can also help you create meal plans that fits your needs and isn't contraindicated by your current medications.

EM


REFERENCES:

https://www.healthline.com/nutrition/diet-and-mental-health-can-what-you-eat-affect-how-you-feel

https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626


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