4 Ways that Food Impacts Your Mood
Did you know what you eat can affect your mood?
People often associate food with their physical health, such as eating carbs before a run, protein to build muscle, etc. But what about its effects on your mental health? When you eat, what you eat, and how much you eat can all play a role in improving mood and energy levels.
Avoid getting “hangry”
Have you ever experienced irritability or fatigue, and realized you were overly hungry? What you were really experiencing are symptoms of low blood sugar and your body signaling to you that it’s time for your next meal. It is important to eat every 4 hours or so to maintain a stable blood sugar- this means meals and snacks throughout the day are key to maintaining energy levels and keeping hunger at bay.
Building your plate
Now, when you're eating that often, what should you eat? At snacks, focus on pairing a carbohydrate with a fat or protein to keep blood sugar from spiking and energy levels high. At meals, the USDA recommends using the MyPlate method. This method recommends that ½ of your plate should be fruits or veggies, ¼ grains, and ¼ protein, + dietary fats and dairy on the side. Each of these food groups plays an important role in meeting your body’s needs physically and mentally through the vitamins and minerals they provide.
Variety
How does each of the food groups affect my mental health? The Macronutrients- Carbs, fats, and proteins, all play specific roles in aiding your brain function. Carbohydrates are your brain's #1 energy source, having enough carbs daily will help you think more clearly. Dietary fats provide omega 3s which help maintain cognitive function. Proteins are the building blocks for amino acids which aid the neurotransmitters in your brain. Certain vitamins are also linked to increased mood. Seasonal depression is often associated with decreased vitamin D, and B-12 aids in synthesizing and metabolizing serotonin, which helps with mood regulation in our brain.
Keep it simple
With all that being said, hyper-focusing on “eating right” is not good for our mental health either. It's all about balance; making sure you are eating an assortment of foods, consistently throughout the day. We don't eat only eat broccoli or only eat candy. Remember to focus on moderation and variety- no food is “bad,” everything provides us some nutrients our body can use. Allowing yourself dessert when you're craving it instead of trying to satisfy that craving with an apple will improve your mood and help you build trust with your body and mind. Don’t overthink what you're eating, if you listen to your body, it will tell you what it needs.
Here at Atlanta Wellness Collective, we want to help. To talk to someone about nutrition counseling or disordered eating, request an appointment today.
This blog post was written by Wells Ross, RD, LD.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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