By Nicole Dynan, The Gut Health Dietitian
For the remainder of the January school holidays, Melbourne Sports Centres - MSAC is providing free access to CFA volunteers and those affected by the bushfires.LEARN MORE
By Nicole Dynan, The Gut Health Dietitian
The link between diet and mood is becoming stronger and stronger. It can be influenced by many things, such as nutrients in the foods we eat, the way our body’s process them and our emotional reactions or existing associations to certain foods, such as ‘pleasure’ with chocolate or ‘deprivation’ with diet foods.
The same can be observed in reverse … how we feel can influence the foods we choose.
Eating processed foods such as cakes, chips, and lollies may make us feel good for a short time, but a lack of nutrients means they are broken down quickly in the body. This causes a spike in blood sugar levels – making us feel energised initially but leaving us feeling tired and sluggish shortly after.
Carbohydrates include a wide range of foods which are digested into sugar (glucose), and these provide energy for the body (which may be why we want to reach for them when feeling tired).
The best choices are slowly digested (low GI) carbs which provide long lasting energy for the brain like wholegrain breads, fruit and low-fat dairy foods. If you don’t have enough carbohydrates to keep your body fueled with glucose, you can feel tired and irritable.
Feeling good comes from a diet that provides regular amounts of good quality carbohydrates to keep blood glucose levels stable. Eating breakfast is a good way to kick start healthy eating each day and reduce the likelihood of ‘sweet binges’ later in the day.
Eating whole foods like fruit and veggies, wholegrains, lean meat and seafood, and fermented dairy foods means we’re more likely to meet our needs for vitamins, minerals, antioxidants and fibre. These positively impact on our gut and brain health.
That’s why a Mediterranean diet can be great for our mood, as it emphasizes whole foods, is based on the five core food groups, and has very little processed foods. It contains plenty of fruits and vegetables and wholegrain cereal foods, with some protein foods, including oily fish, which supports a good supply of nutrients for both good health and good mood. So, trying a Mediterranean diet can be useful.
Foods for your mood, energy and vitality
Some foods contain nutrients that are good for your health and mood. These nutrients include: B-vitamins, omega 3, selenium, tryptophan, resistant starch and some antioxidants. Although be sure to remember that overall diet quality is the key, rather than individual foods.
Foods containing B-Vitamins
B vitamins, such as those found in whole grains, vegetables and lean meats, help neuronal function and many processes in our brains.
Pineapples are high in manganese and are a good source of vitamin B, C and folate. They have been positively linked to brain health.
Foods with Omega-3
Omega-3 is a healthy fat often linked with good mood and brain health. It’s found in foods like oily fish and some nuts and seeds. Research suggests that omega-3 can reduce the symptoms of depression, as it may make it easier for serotonin, a chemical in our brain which can change our mood (often known as the happy hormone), to pass through our brain and to the cells which create happy feelings.
Foods with Selenium
Selenium, found in brazil nuts, meat, fish, seeds and wholemeal bread, can boost our levels of serotonin, and help elevate a low mood.
Foods containing Tryptophan
Serotonin is made with an essential amino acid from the diet called tryptophan.
Tryptophan can be found in foods like tofu, cottage cheese, eggs, chicken, salmon, red meat, chickpeas, almonds and peanuts.
More tryptophan may get into the brain when carbohydrate-rich foods are eaten.
Resistant starch is a type of fibre that ‘resists digestion’ and becomes available as food to our good gut bacteria. The bacteria turn it into short-chain fatty acids, which are the main source of energy for the cells lining our colon. They help to maintain the integrity of the intestinal wall and give us energy to feel good.
Good food sources of resistant starch include green bananas (and green banana flour), cooked and cooled potatoes, rice and pasta, legumes and oats.
The cooking and cooling of starches makes the starch crystals become more resistant to digestion, nourishing the good bacteria – so try reheating those leftovers!
Antioxidants – like cocoa powder
Cocoa powder is high in antioxidants, mainly flavonoids that may positively impact the brain. The darker the chocolate, the greater the percentage of cocoa – and potentially, the greater the impact on your mood.
The link between mental and gut health
As more information about our gut health emerges, we are learning that our gut bacteria also play a role within our mental health. Having a healthy gut microbiome and including gut friendly foods to help boost gut function could have a key role in lowering stress and inflammation in the body, and in turn boost overall health.
Our gut bacteria respond according to the different food that we eat.
Eat junk food, then you’re more likely to be feeding the bad bacteria in your gut. This may lead to poor health and possibly even chronic conditions that are related to depression.
Eating a diet rich in prebiotics such as vegetables, fruit, legumes and whole grains, and fermented foods such as yoghurt, sauerkraut, kimchi, tempeh and kefir – will help feed and boost your gut bacteria. This is more likely to help lower inflammation and the risk of chronic health conditions.
More research is needed on humans to confirm the links, but the signs are looking good.
In combination with your food, don’t forget that getting plenty of rest (7-9 hours sleep per night), drinking plenty of water (at least 1.5-2 litres of water a day), getting regular exercise (30 minutes moderate activity per day) and practicing mindfulness or meditation can also help improve your sense of wellbeing.
If you would like more information about Gut Health feel free to download my Mini Guide to Ultimate Gut Health here.
For a limited time, we are also offering the first 50 MSAC members 50% off ‘The Good Mood Diet’ – an evidence-based approach to food and mood - including good mood meal plans and recipes, videos, articles and other resources including meditation and mindfulness podcasts and a closed Facebook Group, to kick start your wellness goals. Use the discount code: first50 and sign up here.
"I can't thank you enough. After many years of living with chronic digestive issues and depression, my life is finally back on track." (Darian)