How Food Affects Your Mood
Mental health disorders such as depression has huge impacts on society. Although we are much better at recognising and treating depression, data suggests that depression rates are increasing, especially amongst young people.
Over the last two decades we have seen a marked increase in the consumption of sugar and ultra-processed foods, such as takeaway options. At the same time, we are witnessing the under consumption of nutrient-rich whole foods and high fibre foods. These dietary patterns have long been linked to chronic diseases such as diabetes and heart disease but now recent studies are finding links to an increased risk of depression. Better quality diets are consistently associated with a decreased depression risk.
Latest Research Links Depression with Immune System and Gut Microbiome
Researchers now believe that depression is not just considered to be a brain disorder but rather a whole-body disorder which includes a dysfunction of the immune system and low-grade inflammation. There are many causes of this systemic inflammation including:
- Unhealthy eating patterns
- Lack of physical activity
- Smoking
- Stress
- Poor sleep patterns.
All of which contribute to influencing the immune system as it interferes with the gut microbiome.
Your Gut Needs Nutritional Foods to Increase Serotonin Levels
Your gut and brain are intrinsically linked. Think about a time you felt panicked, anxious or nervous. You probably felt all kinds of sensations like butterflies or nausea in your gut region. Neurotransmitters such as serotonin play an important role in your overall wellness. After all serotonin is known as the ‘happy’ hormone as it’s responsible for regulating your mood, appetite and sleep. Interestingly 80% of serotonin is produced in the gut! Your gut is made up of trillions of microbes that send messages via the vagus nerve to and from the brain. That is why it’s so important to supply your body with nutritious foods that your gut will thank you for.
What Kind of Foods Should I Be Eating?
A Mediterranean-style dietary pattern is linked to lower risk of depression. This diet is rich in a variety of fruits, vegetables, healthy fats such as nuts, Extra Virgin olive oil and avocado, wholegrains and lean proteins such as fish.
Download your free factsheets on how you can choose the right foods for your mood:
https://nutritionaustralia.org/app/uploads/2022/03/How-food-can-affect-your-mood.pdf
https://nutritionaustralia.org/fact-sheets/food-and-mood/
If you need more assistance with healthy eating our Dietician is available for appointments. Give us a call today.
