Does Food Affect Our Mood?
Whether is it a pizza, fries or just a simple home-cooked meal, understand how food affects our mood.
Whether we consider ourselves to be foodies or not, we all require food to provide us with sufficient nutrition and energy to carry out our day-to-day activities. It is not only essential for our survival but also reflects the cultures and traditions that have been passed down through generations. Our food has a story to tell, whether it's a burger, pasta, shawarma, biryani, or a bowl of ramen.
Beyond nutritional and cultural values, food has also been shown to have an effect on our mood. For example, consuming foods that are rich in Omega-3 (salmon, flax seeds, etc.) can improve one’s mood, showing us how these two factors are associated with one another.
As a self-declared food connoisseur, I found it quite interesting to hear about how our food and diet influence our mood. I thought of sharing some of the findings from my research with you to get you thinking about your food habits as well. Through this article, we will explore the relationship between our diet on our mood followed by the effect of our comfort foods on our mood.
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Our Diet and Mood
Before we understand whether or not food affects our mood, we have to first understand how it occurs from a biological standpoint.
Firstly our brain and our gut communicate with one another through two methods; the first is the vagus nerve, creating the gut-brain axis and through the neurotransmitter serotonin.
Serotonin is associated with regulating our mood, appetite and sleep. Research has demonstrated that 90% of serotonin produced is in our gastrointestinal tract. The production of serotonin is associated with the presence of “good” gut bacteria. The “good” gut bacteria help in improving the absorption of nutrients from the food we eat which consequently activates our neural pathways that lead to the brain.
Having considered briefly the physiological aspects, let us now look at how a few of our dietary choices affect our moods and emotions.
We have heard of the importance of including fruits and vegetables in our diet for our physical fitness, however, studies indicate incorporating them into our diet can enhance our psychological well-being. Similarly, a protein-rich diet (e.g., tofu, lentils, chicken etc.,) increases the levels of neurotransmitters such as epinephrine and dopamine subsequently regulating our mood.
In addition to mood, the food we consume can also have a significant effect on our mental health. According to research, foods that are high in sugar such as white bread, cookies, granola bars etc., have been linked to an increased risk of depression and anxiety. On the other hand, a diet rich in nutrients such as folate, iron, magnesium, and potassium to name a few were associated with preventing and treating depressive symptoms.
Furthermore, certain diets are also associated with better mental health. One of them is “The Mediterranean Diet” in which one primarily consumes fruits, vegetables, nuts and grains; moderately consumes fish, dairy, and eggs and rarely consumes red meats and sweets. This diet is not only considered to be healthier than the Western Diet (high in fat and sodium; low in fruits and vegetables) but also is associated with reducing the risk for depression.
While we have explored how our diet influences our mood, there are instances when we eat because of our present mood. The need for a bowl of ice cream when we feel blue. Let us explore this in the next section.
Comfort Food and Mood
Do you have a go-to meal when you're feeling down or upset? After eating that meal, you might feel a sense of belonging and comfort. When we talk about comfort food, they do not have to strictly fall under the categories of home food or junk food. It has to be a simple meal (e.g. a bowl of soup, a cup of hot chocolate or a sandwich) which at times could have sentimental or nostalgic value reminding us of our family or friends (e.g. your mom’s killer gravy or your friend’s pasta).
As we previously mentioned, with regard to comfort food, our current emotional state has an effect on whether or not we consume the food item. In their research, Jordan Trossi and colleagues were able to identify that we tend to consume more comfort food when we experience negative emotions. They found that even those who had strong social ties when faced with situations of loneliness and isolation, were more likely to consume comfort food (potato chips). They further go on to suggest that the consumption of “comfort food” elicits feelings of pleasantness and psychological comfort.
But how does comfort food create such a response?
Since most comfort foods tend to be those that are high in sugar, fat or salt which trigger the brain’s reward system, thereby increasing pleasant feelings. Chocolate, for example, is associated with providing emotional comfort and positive feelings to the consumer.
Turning to comfort food for solace on a frequent basis might not be a healthy practice in the long term. There are better and healthier ways to deal with negative emotions. One of them is talking and reaching out to those around you. This can help instances of seeking comfort in food but in relationships and bonds. Ultimately it also encourages you to maintain a healthy lifestyle while also having healthy thoughts.
Secondly is practising mindful eating. This raises your awareness of the food you're eating and your intention behind eating it. The practice encourages you to consume only when you feel physically hungry and can help instances of eating under stress or negative emotions.
If you are curious to learn more about comfort food and eating behaviour, check out: Decoding Emotional Eating: 4 Reasons Why Food Comforts You
The food we eat not only provides us with the energy to perform daily tasks but also influences how we feel. As a result, it is critical that we identify and take note of how the various foods in our diet affect our mood. By encouraging mindful practices regarding our eating habits, we can foster a healthier relationship with our food.
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