Mood and Food

Our mood can be affected by many factors including the weather, interactions with friends or family and, less commonly known, the food we consume. Similarly to the way that a cold and rainy day can dampen your mood, eating an abundance of refined carbohydrates may make you irritable and bad-tempered throughout the day! Nutrition can significantly affect our mental health and therefore it is important that we recognise what food groups impact our health in a positive way and what specific ones should be avoided to ensure that we remain energised and happy instead of tired and miserable.

For starters, there are some widely researched and accepted explanations as to how the relationship between food and mood works:

• Our blood sugar levels are affected by what and when we eat and fluctuations in these levels are associated with mood swings and rapid changes in energy so aim to keep these stable by eating at regular intervals and providing your body with a steady source of fuel - don’t skip meals!

• The brain releases chemicals and hormones in the body depending on the foods we consume and in turn these chemicals influence the way we think, feel and behave which generally speaking means that certain foods can trigger the release of certain chemicals which lead to certain moods - for example, have you ever noticed that eating chocolate makes you happier? This is because it prompts the release of serotonin, a ‘happiness hormone’ which consequently makes you feel better

The easiest way to find out how the food you eat affects you is to keep a food journal! By doing so, you can effectively record and keep track of what you ate and how it made you feel, meaning that you can recognise any patterns that may repeatedly come up and change your diet accordingly. Here are some key points you may want to pay close attention to:

• Breakfast - it is a fundamental meal which can affect your mood for the rest of the day so make it count! Try starting your day with nutritious foods like eggs, oats or smoothies filled with berries and flax seeds which are rich in antioxidants and will give you a morning energy boost to last the whole day instead of traditional breakfast foods that usually only give a you a short jolt of energy which leaves you tired by midmorning. Upgrade your confectionary cereal to a bowl of oatmeal or your fatty bacon to a delicious omelette filled with spinach and cheese. If you do intermittent fasting, experiment with how long your fasting period lasts; you do not have to strictly stick with the general 16-8 hour window if it leaves you dizzy and suffering from headaches. Alternatively, you can try going without food for shorter lengths of time (14-10) if it suits you better.

• Vitamin D - it triggers the release of mood-enhancing chemicals in the brain such as serotonin and dopamine, so adding foods high in Vitamin D such as fish to your diet will help boost your spirit. Try implementing more fish to go with your meals by adding tuna to salads or grilling fish instead of meat when possible. Egg yolks and mushrooms also contain low amounts of Vitamin D if you dislike fish and taking Vitamin D supplements can aid in increasing your overall Vitamin D intake, as will spending more time outdoors.

• Caffeine - is generally seen as a mood-booster as it can heighten concentration levels and makes you feel energized, however, recent studies have shown that heavily relying on caffeine can in fact cause you to be more anxious and worried as it is a stimulant. It may also cause irritability and insomnia, so limiting caffeine intake can lead to increased tranquillity and improved sleep. Rather than coffee, try drinking herbal teas or lemonade if you are not too keen on plain water.

• Carbohydrates - it is important to acknowledge the difference between simple and complex carbs. Simple carbs like bread, pasta and white rice can cause blood glucose fluctuations which lead to fatigue and low mood, however, complex carbs, which can be found in wholegrains, beans and vegetables contain fibre and provide long-lasting energy. So aim to swap out some of the simple carbs from your diet for complex ones by switching from white bread to whole grain bread instead.

• Sugars - while eating a chocolate chip cookie can make you feel better for a short time, as it triggers the release of serotonin in your brain, eating too many refined sugars can seriously deteriorate your mood. Why not try healthier alternatives to your usual sweet confectionery snacks: nuts or dark chocolate instead of milk chocolate, a banana or berry smoothie instead of a milkshake.

• Hydration - it is easy to overlook drinking and forget the importance of water. Dehydration can seriously damage your mood as it can bring on headaches and increase irritability. Remember to drink the recommended two litres of water per day to avoid dehydration and feel good!

• Sleep - not getting sufficient sleep can significantly ruin your mood for the whole day! Of course, you can take steps to ensure that you fall asleep easier at night, such as not using any electronics before bed or stretching to calm the mind, but changing your diet can assist in improving your sleep quality as well. Eating a snack before going to bed can generate feelings of drowsiness and contribute to restful sleep. Almonds, walnuts, bananas, kiwis, cottage cheese and oatmeal are all foods which contain naturally occurring amino acids which can make you feel sleepy and ready to snooze.

• Legumes - are loaded with fibre and filled with plant-based proteins and vitamins which help keep your blood sugar levels steady to improve mood, bolster energy and enhance concentration. Beans and lentils are prime examples of legumes which can be used as a substitute for meat in your diet: instead of a hamburger, try a bean burger!

• Fermented foods - maintain good digestion and improve gut health, as well as promoting serotonin production, leading to enhanced mood and well-being. Fermented foods include yogurt, kefir, kimchi and kombucha, so try to implement more of these in your diet.

• Processed foods - can impact your mood in an alarmingly negative way due to their nature as high calorie, but low nutrient content. Aim to replace commonly processed foods like savoury snacks and ready meals for healthier substitutes (trail mix, hard boiled eggs, whole-wheat crackers with hummus etc).

We all have foods that we like more or like less, just how we all have good days and bad days. There are many ways in which the food we consume can affect how we feel, similarly to how our mood can influence our choice of foods. Feeling good comes from a healthy diet: plenty of fruits and vegetables, protein (meat, fish, legumes, soy), whole grain foods, healthy carbs and fats. Good food = good mood!