FOOD AND MOOD

FOOD AND MOOD 

By Dr. Pragati (MBBS, MD)

The link between diet and emotions stems from the close relationship between brain and gastrointestinal tract, often called the “second brain.”GI tract is home to billions of bacteria that influence the production chemical substances that constantly carry messages from the gut to the brain. Two common examples of this are dopamine and serotonin.Eating nutritionally dense food promotes the growth of “good” bacteria, which in turn positively affects the production of these chemicals. When production is optimal, brain receives these positive messages loud and clear, and one’s mental state can reflect it. Studies have even found that clean diets consisting of mainly whole, unprocessed foods, can help with symptoms of depression and anxiety.Some people who move to a mostly plant-based diet,often notice that their energy and focus are sustained throughout the day.A lot of the processed foods we eat are highly addictive and stimulate the dopamine centers in our brain, which are associated with pleasure and reward. When we’re feeling stressed or depressed, it’s often processed foods we reach for in search of a quick pick-me-up. During busy or difficult periods, a cup of coffee stands in for a complete breakfast and fresh fruits and vegetables are replaced with high-fat, high-calorie fast food. When feeling down, a pint of ice cream becomes dinner (or ‘;[we skip dinner altogether).

SUGAR- is a major culprit of inflammation. It feeds “bad” bacteria in the GI tract. It can also cause a temporary spike in “feel good” chemicals like dopamine. These spikes result in a fleeting sugar rush, followed by a hard crash.

WHOLE FOODS- Some studies show that preservatives, food colorings and other additives may cause or worsen hyperactivity and depression.The powerful nutrients produced by colorful produce have tons of benefits for the mind and body. Their nutritional properties are often contained in the colors themselves. 

FIBER- Plant-based foods are full of fiber which helps the body absorb glucose (food sugars) more slowly. This helps to avoid sugar rushes and crashes.

FOLATE- This type of B vitamin helps with dopamine production without forcing it to surge the way sugars do.

VITAMIN D- Vitamin D helps with the production of serotonin.

MAGNESIUM- This essential mineral helps with everything from nerve and muscle function to keeping a steady heartbeat. But it’s also vital to the food-mood connection. A mineral deficiency can hurt the bacteria in the gut and cause depression and anxiety-like symptoms. 

FERMENTED FOODS- Fermented foods are packed with probiotics, which are certain live bacteria that are good for the digestive tract.

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