Look into Food and Mood Connections: Explore How Emotions and Eating Patterns Are Interrelated.
Shataghnee Chanda
July 8, 2023. 4 minute Read
Have you ever wondered why ice-cream delights you and why chocolate feels like a warm hug in any stressful situation? Science makes it clear that food truly and importantly interacts with mood,-whereby stress, depression or happiness trigger cravings for certain foods, hence this is how we establish food and mood connection.
There are these different interactions between food and brain chemistry, and hence, emotions, constitute another paradigm of research. However, with a pinch of salt, a glimpse into some mood-elevating foods is worthwhile!!!
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In this article, you can understand how our feelings and moods affect the foods we eat.
You can talk about the various emotions – joy, sorrow, tension, or even boredom- affecting what and how much we eat.
Food and Mood Connection
Science Behind It!
Our feelings often have a direct association with what we eat. This is one of the scientifically proven food and mood connections.
And here are three key factors explaining this relationship:
1. Neurotransmitters and Brain Chemistry
Often the food we eat immediately influences the neurotransmitters, such as serotonin, dopamine, and endorphins, that affect our moods. Carbs, for instance, are said to have a high level of serotonin release and are sometimes referred to as the “feel good hormone.”
That is why people enjoy, for instance, pasta and bread when they are down or anxious. And chocolate simply stimulates more dopaminergic production, so you feel that feel-good rush after only one piece.
2. Blood-Sugar Level
Food affects our blood sugar levels. And high blood sugar levels often lead to mood swings, irritability, and fatigue.
Usually, refined sugars shoot up energy levels right away but then crashes and further leads to anxiety and lethargy. On the other hand, balanced protein, healthy fats, and complex carbohydrates provide good stable blood sugars, offering consistent energy levels and a more stable mood.
3. Stress Hormones and Emotional Eating
Sometimes, emotional eating is modeled by stress. As stress arouses, the body releases cortisol-an increased hormone regarding cravings for salty, sweet, and fatty foods-what we think of as “comfort foods.” That is why many people engage in emotional eating when their lives are most stressful and do so without even realizing it. It is crucial to understand this food and mood connection to be more mindful of our eating patterns when emotions run high.
6 Mood-Boosting Foods
And How Do They Work?
Let’s run through six fantastic mood-elevating foods that will brighten your mood and keep you at your best.
1. Dark chocolate
Keep in mind that indulging in dark chocolate could give a mood lift. Some compounds within it stimulate the endorphins as well as serotonin levels. Because of its feel-good hormones, dark chocolate reduces stress and anxiety, making it an excellent treat on a lousy day. It contains an army of antioxidants, which is believed to play a crucial role in brain degeneration.
Health benefits:
- Good antioxidants,
- Regulates mood, and
- Improves brain functions
2. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish like salmon and mackerel are able to provide the omega-3 fatty acids needed for brain health. Omega-3 fatty acids are known to improve mood by modifying the metabolism of neurotransmitters such as dopamine and serotonin.
Less depression and anxiety are found in individuals who consume omega-3. Strong interaction of food with mood is observed since there is a clear relationship between omega-3s and mood disorders, due to their action by the reduction of inflammation.
Health benefits:
Fatty fish often has numerous health benefits such as:
- Leads to healthy heart,
- Has anti-inflammatory properties, and
- Boosts cognitive functioning
3. Bananas
Bananas are rich in vitamin B6, which is essential for the creation of serotonin, a neurotransmitter that helps keep a person in good spirits. They also contain natural sugars and dietary fiber, which ensure the energy level rages slowly and steadily without sudden spikes in blood sugar levels that lead to irritability.
Health benefits:
Bananas often has numerous health benefits such as:
- Controls blood sugar,
- Enhances food digestion, and
- Helps in maintaining mood from the production of serotonin.
4. Leafy Greens (Spinach, Kale, Swiss Chard)
Leafy greens are laden with folate, a nutrient closely associated with the production of dopamine within the body. A dovetail of the depression with folate deficiency is there, hence, eating leafy greens may alleviate sadness or low energy moods. Leafy greens are rich in magnesium, which relax muscles and help prevent the negative effects of stress.
Health benefits:
Leafy greens often provides with numerous health benefits such as:
- Improves Brain health,
- Combats depression, and
- Further, it reduces anxiety and stress levels.
5. Nuts and Seeds (Walnuts, Flaxseeds, Chia Seeds)
Nuts and seeds are tiny powerhouses of mood-boosting nutrients. They contain high amounts of omega-3 fatty acids, which help brain function. In addition, they have helped reduce symptoms associated with depression and anxiety.
Walnuts have antioxidants that can enhance one’s mood and performance in cognitive functions. Inclusion in the diet can prove to lead to better emotional regulation based on protein, fiber, and healthy fats.
Health benefits:
Walnut too offers various health benefits such
- It enhances cognitive health,
- Regulates mood,
- And generates energy that lasts.
6. Berries (Blueberries, Strawberries, Raspberries)
Berries are packed full of antioxidants and other nutrients that foster brain health and inhibit inflammation. These fruits also contain flavonoids that have shown to “treat” symptoms of depression, enhancing cognitive ability.
Consistent berry intakes can combat oxidative stress; therefore, good overall health and correspondingly a sense of mood shift along with mental sharpness.
Health benefits:
Walnut has too many health benefits such as:
- It reduces inflammation,
- Improves brain function,
- And alleviates symptoms of depression and anxiety.
GOOD FOOD
GOOD MOOD
The Art of Mindful Eating
It is not just what you eat but how you eat it. Knowing the food and mood connection may need something as simple as knowing what to eat, but for that, they need much more. Mindful eating makes a world of difference to your emotional well-being.
Instead of eating mechanically, pay attention to knowing what your body is hungry for, but enjoy your food and the art of eating. This will help in nurturing a healthy relationship with food, avoiding emotional eating, and making more mindful food choices that foster your mood.
Final Thoughts
Nourish Your Mood with the Right Foods!!
There’s an undeniable bond between food and mood, and the best part is the influence of a good diet in the form of right mood-boosting foods on your day-to-day feelings. Next time you feel stressed, sad, or even elated, remember that what you eat matters, as food not only provides sustenance to the taste buds but also heals the mind.
At The One Liner, we believe it’s a game-changer for emotional well-being to be mindful of what you’re putting into your mouth. Include these mood-boosting foods in your diet today and witness the transformation they bring about in your energy, mood, and health standards!
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