The foods we consume affect our mood stability! Here is what you need to know

“Hey, don’t talk to me! Be quiet!”

Do you ever catch yourself snapping at people when you’re hungry? You’re most like “hangry,” irritated because of hunger. Mood, and several other aspects of health, depend heavily on your diet. As humans who have muscular machines constantly revolving inside our skulls, we have to give them fuel, the batteries it needs to continue.

“Like an expensive car, your brain functions best when it gets only premium fuel.” Studies have shown that diets high in fruits, vegetables, unprocessed grains, fish, seafood, and limited lean meats and dairy are at a 25-25% decreased risk of depression compared to those with a traditional “Western” diet. Another hot topic for researchers right now is the relationship between good bacteria in your intestines and mood. The neurotransmitter serotonin helps regulate sleep and appetite, inhibit pain, and regulate mood. About 95% of serotonin is produced in the gastrointestinal tract, lined with nerve cells that regulate emotions. The connection between good bacteria in the tract and serotonin levels has shown to be existent. A healthy tract is healthy serotonin levels, which means improved mood and energy levels. In this way, our food choices regulate our emotions.

But where do I start? A person’s diet is highly personalized, and what works for one person may not work for you. However, there are some commonalities that we all can, for the most part, apply to our lives.

First off, eating and drinking regularly. Blood sugar levels dropping may cause feelings of tiredness and irritation. Instead, eating foods that release energy slowly and regularly may allow consistent energy levels throughout the day. Consuming a mix of the essential macronutrients, proteins, carbohydrates, and fats, are key to stable blood sugar levels. For example, you could have a balanced breakfast containing yogurt, berries, and nuts with a slice of toast and jam. You have protein from the yogurt and nuts, carbs from the toast and berries (plus some fiber,) and fats from the nuts and yogurt.

Let’s dive into a few more tips on eating habits. In general, it is advised to get enough protein, eat healthy fats, and manage caffeine intake. The exact amounts of protein intake depend on activity level, age, height, gender, etc., but the serving recommended by Nourish by WebMD is 0.36 grams per one pound of body weight. To find your target amount, multiply your weight in pounds by 0.36. Healthy fats are another essential element in maintaining mood.

Limiting caffeine intake can be good for those who have anxiety or feel down without coffee. Coffee is a stimulant that gives you a much-needed jolt of energy in the dull mornings. However, consuming it daily may lead to caffeine tolerance and problems later when wanting to withdraw. When people who ingest caffeine in high dosages daily suddenly limit their intake, withdrawal symptoms like depressed mood and irritability may arise. Caffeine can be found in a number of things besides tea and coffee: some examples are chocolate, energy drinks, and supplements. Whether you love the taste or need it to wake you up, ingesting high dosages of caffeine can take a toll on your mental health.

“Eating healthy fats” is recommended, but what are “healthy fats” anyways? Healthy fats typically refer to monounsaturated and polyunsaturated fats. These fats are considered healthy because they lower cholesterol levels, in contrast to saturated and trans fats which are considered “unhealthy.” The “unhealthy” fats are usually solids at room temperature (e.g. butter) while “healthy” fats are usually liquids at room temperature (e.g. olive oil.) Although not fully proven, it is said that omega-3s, found in walnuts and fish, may relieve depressive symptoms. The consumption of fatty fish, nuts, or avocados is highly recommended by health professionals, knowing the benefits of fats in your diet and well-being.

Just a precaution. If you ever feel like changing your eating habits, do so slowly.

Rapid and drastic change may lead to bouncing back to old habits. Instead, take things slow. Experiment with meal prepping, cooking for others or jotting down what certain foods made you feel. Getting professional help and looking out for food intolerances are other steps many will take on the slow process of improving relationships with food.

In this way, food and mood go hand in hand. Food isn’t just energy for your body---it changes your psychological state, your mental state, significantly. Change does not come easy, but doing just 1% better each day will accumulate to something massive in the long run. Start today, and change your habits for a better mood and health.

By Isara Moriya

Works Cited

“About Food and Mood.” Mind, Dec. 2017, www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mood/about-food-and-mood. Accessed 6 Feb. 2023.

American Heart Association. “Dietary Fats.” American Heart Association, 1 Nov. 2021, www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats. Accessed 10 Feb. 2023.

“Caffeine.” The Nutrition Source, July 2020, www.hsph.harvard.edu/nutritionsource/caffeine. Accessed 10 Feb. 2023.

Chesak, Jennifer. “The No BS Guide to Healthy Fats.” Healthline, 25 June 2020, www.healthline.com/health/food-nutrition/healthy-fats-guidelines#fast-fat-fixes. Accessed 10 Feb. 2023.

Ede, Georgia, MD. “Stabilize Your Mood With Food.” Psychology Today, 28 June 2017, www.psychologytoday.com/us/blog/diagnosis-diet/201706/stabilize-your-mood-food. Accessed 9 Feb. 2023.

Evans, Simon J., PhD, and Lauren T. Edwards MD. “Fat, Food, and Mood: Beyond Omega-3s.” Psychiatric Times, 31 Dec. 2016, www.psychiatrictimes.com/view/fat-food-and-mood-beyond-omega-3s. Accessed 10 Feb. 2023.

Mikstas, Christine, editor. “7 Signs You’re Not Getting Enough Protein.” WebMD, 2 Dec. 2022, www.webmd.com/diet/ss/slideshow-not-enough-protein-signs. Accessed 2 Feb. 2023.

Selhub, Eva, MD. “Nutritional Psychiatry: Your Brain on Food.” Harvard Health, 18 Sept. 2022, www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626. Accessed 10 Feb. 2023.