WHENEVER I'M SAD I JUST GO TO MY HAPPY PLACE - THE FRIDGE
Sounds familiar? The question is, what are you reaching for?
Have you ever noticed how a bite of your favorite chocolate, a slurp of your favorite drink, or an indulgent, juicy burger hits those feel-good hormones and has an instant mood-uplifting effect? Only for the dopamine spike to last as long as your motivation to go to the gym after buying new workout clothes...
The fleeting joy fades, and soon enough, you're either reaching for another snack or wondering why you suddenly feel sluggish and irritable. While these quick-fix treats may give you a temporary emotional high, the key to sustained happiness might be hiding in your everyday meals.
In recent years, researchers have increasingly explored the link between nutrition and mental well-being. It turns out that food does more than nourish our bodies—it plays a crucial role in regulating mood and long-term mental health. While comfort foods like chocolate and fast food provide short-lived dopamine spikes, consistently eating a nutrient-rich diet can promote sustained happiness and mental resilience.
In honor of International Day of Happiness, let's explore how your diet could be making you miserable or, alternatively, be the key to your happiness!
HOW FOOD AFFECTS YOUR MOOD
Essential Neurotransmitters
Our brain communicates with the rest of the body using neurotransmitters, such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which regulate your mood, emotions, and stress responses. For example, serotonin gets released when you have a good laugh and dopamine is that high you get when you ride a rollercoaster.
Many of these neurotransmitters are synthesized from amino acids and other nutrients found in our diet. A well-balanced diet provides essential building blocks for their production, helping to stabilize mood, reduce anxiety, and prevent mood disorders such as depression.
Processed and High-Glycemic Foods
Diets high in refined sugars, trans fats, and simple carbohydrates cause rapid spikes and crashes in blood sugar levels, leading to mood instability, fatigue, and irritability.
Have you ever eaten chocolate only to feel like you need an urgent nap about half an hour later or snapping at your kid unnecessarily? That's the type of crash and aftermath you want to avoid.
Research suggests that high-glycemic foods, such as white bread, sugary cereals, and processed snacks, may cause that irritability and cause depressive symptoms over time. Additionally, trans fats and inflammatory foods have been linked to increased anxiety and emotional distress.
Repeated blood sugar fluctuations can trigger the release of stress hormones like cortisol and adrenaline, exacerbating feelings of anxiety and mental fatigue. Over time, these dietary habits may contribute to insulin resistance and chronic inflammation, both of which have been linked to increased rates of depression and neurodegenerative diseases.
Healthy Gut, Healthy Brain
Another crucial player in the food and happiness relationship is the gut microbiome—the trillions of microorganisms in our digestive system. Our gut is essentially our second brain and the gut-brain connection operates through neural, inflammatory, and hormonal pathways, meaning what we eat directly impacts our mental state.
Research shows that an unbalanced gut microbiome, often caused by processed foods, artificial sweeteners, and refined sugars, is linked to higher rates of anxiety and depression. Conversely, a healthy gut supports cognitive function, reduces inflammation, and enhances resilience to stress. Keep reading to discover some gut-friendly foods!
READ MORE: The fundamentals of a healthy gut: Thriving from the inside out
The Mediterranean Diet for a Happier You
So if your beloved candy is not the answer for a heavy heart (well maybe temporarily!), what is? The Mediterranean diet is a good start!
Studies have found that following a Mediterranean-style diet is associated with a lower risk of depression, anxiety, and cognitive decline.
The Mediterranean diet emphasizes:
Fruits and vegetables
Rich in antioxidants, vitamins, and minerals that reduce oxidative stress and inflammation and support overall brain health. For example, berries contain flavonoids (antioxidants) that combat oxidative stress and help improve cognitive function. And bananas are packed with tryptophan, an amino acid that's a precursor to serotonin. They're also filled with vitamin B6, which aids in mood regulation.
Whole grains and legumes
Provide complex carbohydrates that regulate blood sugar, preventing mood swings and irritability. These foods also increase serotonin production by allowing more tryptophan to enter the brain.
Buy a variety of legumes and grains here!
Nuts and seeds
Packed with omega-3 fatty acids, vitamin E, and magnesium, which are essential for brain function, memory, and stress reduction. Walnuts, chia seeds, hemp seeds and flaxseeds are particularly beneficial.
Lean proteins
Poultry, eggs, and fish supply essential amino acids that aid in neurotransmitter synthesis. Salmon, sardines, and mackerel are excellent sources of omega-3s, which have been linked to lower levels of depression.
Though, we're rooting for a plant-based diet around here for the many health benefits associated with it ;-)
READ MORE: Increase your life expectancy with a plant-based diet
Plant-Based Proteins
Legumes, tofu, tempeh, quinoa, and lentils provide essential amino acids that support neurotransmitter synthesis.
Healthy fats
Found in olive oil, avocados, and nuts, these fats reduce inflammation and support cognitive function, keeping the brain healthy and resilient.
Minimal red meat and processed foods
If you minimize these, it will help lower dietary inflammation, which has been linked to mood disorders and chronic health conditions.
Prebiotics (fiber that feeds good bacteria)
Found in oats, bananas, legumes, onions, leeks, garlic, and asparagus. Prebiotic foods promote the growth of beneficial bacteria and improve gut-brain communication.
READ MORE: Gut-friendly recipes for homemade kombucha, kefir, and sauerkraut
Probiotics (live beneficial bacteria for your gut)
Found in fermented foods like kimchi, sauerkraut, kombucha, kefir, miso, and yogurt. These foods help balance gut bacteria, reduce inflammation, and improve serotonin levels.
Incorporating these foods into your diet can enhance the gut-brain connection, regulate mood, and support emotional balance!
And we get it; sometimes a brownie or fatty fries are all that will cut it; no judgement here! Everything in moderation, right ;-)
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