American National Nutrition Month
Have you heard of the food-mood connection? Well, I honestly haven’t until today! Various studies have stated that the relationship between food and mood is bidirectional, which means that not only does your diet have an impact on your physical health, it can influence your mental health as well. Eva Selhub, who is a physician on staff at Harvard Medical School, wrote in a blog that diets with refined sugars are harmful for the brain (Selhub, 2020). She explains that various studies have found a correlation between impaired brain function and a diet high in refined sugars (Selhub, 2020). Even though the medical field hasn’t fully discovered the relationship between food and our moods, it is known that your brain requires nutritious food to promote mental health.
Serotonin is a crucial hormone that is responsible for controlling your mood and feelings of well-being. It will help with your eating, digestion and sleeping as well. It is important to promote the production of this hormone to maintain for mental health. Roughly 95% of this hormone is produced by gut bacteria, which depends on microbes to convert an amino acid called tryptophan into serotonin (Pennisi, 2020). John Cryan, a neuropharmacologist in London, has also said that “changes in the microbiome might tip the production of those various substances in a way that impairs mental health” (Pennisi, 2020). Luckily you can promote gut health by consuming fermented foods, which will ultimately boost your mood! Fermented foods consist of probiotic bacteria filled with important enzymes and bacteria that can improve your gut health. Some examples are kefir and kimchi. Also, if you don’t have any at home right now, it is okay. You can make some at home! There are various recipes online that only require household ingredients.
In terms of diet, it was found that the risk of depression was 25-35% lower in those consuming a traditional diet compared to a typical one (Selhub, 2020). The typical “Western” diet is usually high in carbs and low in vegetables, whereas traditional “Mediterranean” ones are equally high in other food groups. The Mediterraean diet is usually plant-based or with the expectation of minimal meat consuming. When following this diet, each meal will be different. They like to follow a daily consumption of vegetables, whole grains, fruits and healthy fat with only a weekly intake of fish, poultry, eggs and beans. Finally, moderate amounts of dairy products and limited red meat intake (Clinic , 2019). Something else that's interesting about the Mediterranean diet is that it’s not only dependent on food. Two other important components are sharing meals with family or friends and being active (Clinic , 2019). For sharing meals together, there are many benefits, such as strengthening relationships. For exercise, it is commonly known that physical activity can boost serotonin levels in your body. If you have the house to yourself, you can video call a friend or family member instead. The goal is to boost your mood by surrounding yourself with people that make you happy.
Personally, the Medietteranean diet is quite different from my current eating habits. I don’t consume a lot of fermented food either . So I’m going to be making tiny swaps and gradually change my diet. For example, I could use olive oil instead of butter for healthy fats or eating
yogurt instead of ice cream. It would also be helpful to create daily meal plans before the week starts, so that you don’t reroute back to the same food items. By making these changes, I know I will be a more productive and happier student.I believe everyone should attempt to follow these nutrition rules as well. A simple change can have lifelong effects on our health.
Sources:
Clinic, M. (2019, June 21). Mediterranean diet for heart health. Retrieved February 15, 2021, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterra nean-diet/art-20047801#:~:text=The%20foundation%20of%20the%20Mediterranean,meat% 20is%20eaten%20only%20occasionally.
Pennisi, E. (2020, May 11). Meet the 'psychobiome': The gut bacteria that may alter how you think, feel, and act. Retrieved February 15, 2021, from https://www.sciencemag.org/news/2020/05/meet-psychobiome-gut-bacteria-may-alter-how-y ou-think-feel-and-act
Selhub, E. (2020, March 31). Nutritional psychiatry: Your brain on food. Retrieved February 15, 2021, from https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-20151116862 6#:~:text=In%20addition%20to%20worsening%20your,It%20makes%20sense.
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