Food and Moods: The Connection between Nutrition and Mental Health

Author – Sadhana Singh, Counselling psychologist  

Editor – EmptyCare Team 

Updated – 1st Feb 2023 

Food plays a vital role in our overall well-being, not only physically but also mentally.  The connection between food and mood is an area of active research and has been studied by a few scientific bodies. Some of the key research in this area has been conducted by organizations such as the National Institutes of Health (NIH), the American Psychological Association (APA), and the World Health Organization (WHO). Let’s explore the relationship between food and moods, and how different types of food can affect our emotions and mental health. 

Why do you feel angry and irritated when you're hungry? 

When our bodies are in a state of hunger, they release stress hormones such as cortisol, which can cause feelings of anger, irritability, and anxiety. This is because our bodies perceive hunger as a stressor and respond accordingly by releasing stress hormones to help us find food. When we eat, these hormones are neutralized, which is why we often feel calmer and more relaxed after eating. 

The importance of eating the right food 

Eating the right food at the right time can have a significant impact on our moods and mental health. For example, consuming a balanced meal that contains protein, carbohydrates, and healthy fats can help regulate blood sugar levels, which can impact our moods and energy levels. On the other hand, consuming high amounts of sugar or unhealthy fats can cause our blood sugar levels to spike and then crash, which can lead to feelings of irritability, anxiety, and fatigue. 

Food and Different Moods: 

Different types of food can have a profound effect on our moods and emotions. Here are a few examples: 

• Anxiety: Foods high in magnesium and vitamin B6, such as leafy greens, avocados, and nuts, have been shown to help reduce feelings of anxiety. This is because magnesium helps regulate the activity of the neurotransmitter GABA, which is responsible for controlling anxiety levels. Vitamin B6 also helps regulate moods by playing a role in the production of neurotransmitters like serotonin and dopamine. Turkey: Turkey is high in the amino acid tryptophan, which helps to boost serotonin levels in the brain and can improve mood. Chicken: Chicken is a good source of vitamin B6, which plays a role in the production of neurotransmitters like serotonin and dopamine.  
• Depression/Sadness: Foods high in omega-3 fatty acids, such as fatty fish like salmon, have been shown to help improve symptoms of depression and sadness. Omega-3 fatty acids play a role in brain function and have anti-inflammatory effects, which can help improve moods and reduce symptoms of depression. Leafy greens: Leafy greens like spinach, kale, and collard greens are rich in folate, a B-vitamin that has been linked to lower rates of depression. Whole grains: Whole grains like brown rice, quinoa, and whole wheat bread are a good source of complex carbohydrates, which can help to regulate mood by increasing serotonin levels in the brain and berries.  
• Unmotivated: Foods high in iron, such as red meat, poultry, and legumes, have been shown to help increase energy levels and improve motivation. Iron helps transport oxygen to the muscles and brain, which can help increase energy levels and improve your overall mood. Bananas: Bananas are rich in carbohydrates and natural sugars, which can provide a quick energy boost. They are also high in vitamin B6, which can help to regulate mood. Nuts and seeds: Nuts and seeds like almonds, cashews, and pumpkin seeds are a good source of protein and healthy fats, which can provide sustained energy and help to regulate mood.  
• Weakness: Foods high in vitamin B12, such as red meat, poultry, and dairy products, have been shown to help increase energy levels and reduce feelings of weakness. Vitamin B12 plays a crucial role in energy production, and a deficiency can led to feelings of fatigue and weakness. 
• Joyousness: Foods high in caffeine, such as coffee and energy drinks, can increase feelings of happiness and energy. However, excessive consumption of caffeine can lead to feelings of jitteriness and anxiety. On the other hand, foods high in tryptophan, such as turkey and dairy products, have been shown to help increase feelings of happiness and relaxation by promoting the production of serotonin. 

How eating can become a coping mechanism and how to keep that in check before it turns into an eating disorder or an unhealthy habit  

Eating can become a coping mechanism for a variety of reasons, including stress, anxiety, boredom, or emotions such as sadness or loneliness. While it's normal to occasionally turn to food for comfort, relying on it as the sole coping mechanism can lead to unhealthy eating patterns and potentially develop into an eating disorder. 

To keep emotional eating in check, it's important to be mindful of your eating habits and address the underlying causes of the behaviour. Here are a few tips: 

1. Pay attention to your hunger cues: Before you reach for a snack, ask yourself if you're hungry or if you're eating to distract yourself from negative emotions. Eating mindfully and only when you're truly hungry can help prevent overeating. 
2. Practice self-care: Finding healthy ways to cope with stress and emotions, such as exercise, meditation, or spending time with loved ones, can help reduce the urge to turn to food for comfort. 
3. Keep a food diary: Tracking what you eat and when can help you identify patterns in your eating habits and pinpoint times when you're more likely to turn to food as a coping mechanism. 
4. Seek professional help: If emotional eating becomes a regular habit that you feel unable to control, it's important to seek help from a healthcare professional, such as a therapist or a registered dietitian. They can help you develop healthy coping mechanisms and provide support as you work to change your eating habits.  

Conclusion: 

In conclusion, the connection between food and moods is well-established, and what we eat can directly impact our emotions and mental health. By choosing the right types of food, we can help regulate our moods and improve our overall well-being. So, the next time you're feeling a certain way, consider what you're eating, and see if making a few small changes to your diet.