What you eat matters. Good nutrition can help prevent chronic diseases such as heart disease, obesity and diabetes. Now, evidence is mounting that our food choices can affect our mental health and mood.
Some foods can provide instant gratification and make you feel good in the moment, but if you eat in a healthier way, you can feel better the next day.
How does food affect mental health?
"There is a clear connection between what you eat, how you eat, your well-being and your subjective feelings of energy and mood," says Dr. Chan. But how does healthy eating affect your mental health?
The gut-brain connection involves several biological mechanisms and biochemical processes in the body:
Inflammation: Inflammation can disrupt brain chemicals, such as serotonin and dopamine, that are important for mood regulation. Certain foods are more likely to cause inflammation in the body, but others may reduce inflammation.
Glucose: Our blood glucose (sugar) levels rise and fall in response to the things we eat. Therefore, drastic changes in glucose levels can come with mood swings. Eating specific foods or foods in combination that stabilize blood sugar can help reduce mood swings.
Gut microbiome: The gut microbiome includes the bacteria that naturally exist in your gastrointestinal system. Some evidence shows that certain types of microbes break down certain types of food into chemicals that affect how the brain works, including mood regulation. Other research is beginning to show that people who have mood and mental health issues may have an altered gut microbiome.
Research is continuing to explore the details of how these mechanisms work. Meanwhile, Dr. Chan offers practical strategies to improve mood and help avoid mood disorders:
Limit ultra-processed foods.
Eat more fruits and vegetables.
Drink coffee and tea, which encourage your body to release dopamine, a natural mood enhancer.
Keep a food journal to better understand how food affects your mood. Drink coffee or tea.
Dr. Chan points to research showing that coffee and tea are linked to better mood and mental health. Both caffeinated and decaffeinated options are effective because they both stimulate the release of mood-enhancing chemicals in the body.
However, he warns against too much caffeine or sugary additives. They can have detrimental effects on anxiety and sleep – and therefore mood.