What you eat shapes how you feel: Here's how to decode the food-mood connection
What you eat influences how you feel. A balanced diet supports physical health but also nurtures emotional well-being. By nourishing your body with the right foods, you can create a foundation for a healthier mind and a happier you. Here’s how.
Did you know that the secret to feeling better isn’t just in your mind but also on your plate? While you often associate mental health with thoughts and emotions, the foods you consume play a significant role in shaping how you feel. From lifting your mood to reducing anxiety, the link between diet and mental health is undeniable (Image: Canva)
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Experiencing the “gut feeling” or” butterflies in your stomach” before a big moment, isn’t just a coincidence, it’s the gut-brain axis at work., says Dr Shilpa M R, BNYS, MD, Consultant & Dietitian at Kshemavana Yoga and Naturopathy Centre. “This connection between the brain and gastrointestinal tract is driven by the gut microbiome, a collection of bacteria in your digestive system that influences hormone production and mental health. A healthy gut microbiome can help improve emotional states and moods. Probiotic and prebiotic-rich diets, such as those containing yoghurt, fermented foods, and fibre-rich fruits, support optimal bacterial growth and promote mental well-being,” she adds (Image: Canva).
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Chronic inflammation is a silent factor contributing to mental health issues like anxiety, depression, and even Alzheimer’s. Processed foods and sugary diets can worsen this inflammation, disrupting both the gut and brain. “High carbohydrate and sugar intake spikes blood sugar, causes inflammation, and irritates the nervous system, leading to mood swings and mental agitation. On the other hand, anti-inflammatory foods like turmeric, rich in curcumin, help reduce brain inflammation and support cell growth,” says Dr Shilpa (Image: Canva)
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Dr Shilpa suggests the following dietary changes to stay healthy. Processed and sugary foods: Processed, carbonated, salty, and sugary meals can harm gut health, promote nerve inflammation, and lead to mental agitation and disease. These foods also disrupt blood sugar regulation, causing neurological irritation and mood disturbances (Image: Canva)
Magnesium: Magnesium, found in foods like nuts and leafy greens, is a powerful nerve-calming nutrient. It helps reduce mental agitation, supports relaxation, and creates a sense of overall well-being (Image: Canva)
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Folate: Folate, or Vitamin B9, present in green leafy vegetables, almonds, and citrus fruits, is crucial for producing serotonin and dopamine, neurotransmitters that directly affect mood and cognitive function. A lack of folate can result in depression and cognitive impairment (Image: Canva)
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Flavonoids: Flavonoids, found in berries, nuts, dark chocolate, and tea, improve blood flow to the brain, which supports better mental health. Additionally, these compounds contain magnesium, further enhancing a calming, “feel-good” effect (Image: Canva)
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Curcumin: Curcumin, a key component of turmeric, has been shown to boost brain-derived neurotrophic factor (BDNF), a protein that promotes brain cell growth and nourishment. This can significantly improve cognitive function and mental health (Image: Canva)
Vitamin B6: Vitamin B6, present in bananas and other fruits, is essential for the production of dopamine and other “happy hormones.” Its role in neurotransmitter synthesis makes it vital for mood regulation and mental well-being. Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis (Image: Canva)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
