Food and Mood
Our diets may be more closely linked to our mood than we realize.
Image by High Country Behavioral Health
“You are what you eat.” It’s a phrase we’ve all heard, and in terms of mental health, this statement reigns true. In order to continue functioning, the brain requires a source of energy, which our bodies are able to obtain from the food that we eat. However, not all foods are created equal, at least, in terms of their effects. According to Dr. Eva Selhub from Harvard Health Publishing, “what you eat directly affects the structure and function of your brain and, ultimately, your mood.”
Despite the notion being previously criticized and dismissed, there is growing evidence that the food that we eat has a close relationship with our mood. Furthermore, our diets can dictate other mental health conditions such as depression and anxiety. Studies have shown that a nutrient-rich diet has significantly improved mood. For instance, in the 1998 article “Fish consumption and major depression,” Joseph Hibbeln found that countries with higher fish consumption tended to have fewer instances of major depressive disorder. Fish have many nutrients beneficial to the human body. It contains omega-3 fatty acids as well as vitamin D and B12 which provides energy and help to maintain a healthy body. Moreover, a 2022 study by Melissa Lane et al. has found that greater ultra-processed food consumption tended to increase vulnerability to depressive and anxiety symptoms and conditions. Therefore, it is critical that we are aware of the consequences of the foods we consume.
This leads us to question, what exactly are the foods we should be eating? In order to properly and efficiently function, the brain requires a variety of carbohydrates, proteins, and minerals. Thus, having meals with different combinations of such nutrients would be much more beneficial than consuming the same foods each day. In particular, complex carbohydrates, lean proteins, and fatty acids are crucial to the functioning of our bodies, and they can be found in potatoes, fish, and nuts. Moreover, it is critical that one stays hydrated by consuming fluids, and in particular, water. It is best to avoid drinks containing caffeine and sugar, which only provide a quick burst of energy, as they could disrupt sleep and cause feelings of depression (Sutter Health). While the occasional bag of chips or cup of coffee is fine, it is best to be mindful of what we put in our bodies, as it can affect our mental health for better or for worse.