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Food and Mood: How Your Diet Feeds Your Brain

Updated: Nov 14, 2018

by Kate Leo


 

One of the first questions out of my mouth when walking into my house is “What’s for dinner tonight?” Although the question is my mom’s main pet peeve, I always had to know. Dinner was something I always looked forward to because my whole family came together and had the opportunity to debrief from the day, and having my favorite meals made the occasion even better. Often though, my mom’s response would include salmon, stuffed bell peppers, or wilted spinach, which I can guarantee was not my top choice. Although I dreaded having these meals when I was younger, I have since come to appreciate the fresh, healthy, homemade dinners my mom spent hours planning, preparing, and cooking.


The more of something you partake in, the more it will grow on you. A healthy diet has always been a priority to my mom, and inevitably it became important to me as well. Starting in elementary school, I learned how to pack a lunch with a good balance of fruits, vegetables, carbs, and a little sweet snack to keep me smiling. Although I learned about how to eat healthy from an early age, I truly realized the importance of a well-balanced and fresh meal as I had an almost overwhelming class load my senior year. Even more so this year, I am learning the crucialness to healthy eating as I am making my transition into college.


I feel as if I am always running around this way and that between trying to study, doing my extracurricular activities, and socializing with my new friends. However, this busyness wears me out. Because of the repetition from my mom on maintaining a proper diet, I know that I should have carbohydrates from whole grains (like quinoa) to fill me up, fat from omega-3s fatty acids (like in salmon) to increase my immunity, vitamins from vegetables (like kale), protein from white meats (like chicken and fish) that don’t increase cholesterol as much as red meat, and fiber (like in apples and beans) that will increase the digestion of nutrients. Eating these types of foods overall make you feel fuller, decreasing the need to eat as much and crave the high-sugar foods. But not only does eating a well-balanced meal increase physical health, it increases mental health, something that is just as important. Unhealthy eating may lead to depression, addiction, anxiety, and memory loss.


Looking scientifically at how certain foods affect mental health, food lower in blood sugar digest more slowly than foods with high blood sugar. Everyone has heard of the sugar rush, but not everyone realizes that it can happen from foods other than candy and dessert. Foods like white bread, juice, dressing, yogurt, and certain cereals have a very high sugar content and will break down into sugar quickly. This sugar in your blood provides energy as it goes into your cells, but will not last long. This spike in blood sugar and then sudden drop may cause mood swings, leaving you tired and unmotivated. Eating foods low in sugar and those that digest more slowly like everything mentioned in the above paragraph ultimately helps you to maintain a stable blood sugar level and will keep you energized throughout the day. Another main ingredient that increases mood is the B vitamins and folic acid that you obtain from eating shellfish, chicken, eggs, and vegetables like kale and broccoli. Vitamin D also produces chemicals that positively impacts your mood. Eating dairy that is low-fat such as skim milk and low-fat cheese and milk is a good source of this vitamin.


I have come to learn that food is one of the easiest ways to maintain health. Although you cannot control how much homework you have every night or what happens with friends or at home, you can control what you eat. Yes, I will admit that a cheeseburger and fries does sound better than cod topped with lettuce and pepper, but my body and mood would disagree. Food is only one part of maintaining stable mental health, but it is arguably one of the most important factors as food directly impacts function. Unhealthy food surrounds us all the time, but I always remind myself of my mom’s lessons and nutritious meals at home when looking at my options here in college. Making a conscious effort to find the most well-balanced and nutritious option can start at any time, and there is no better time to be happy than now.


Sources used:

  • https://www.everydayhealth.com/depression-pictures/feel-better-foods.aspx#11

  • https://www.psychologytoday.com/us/blog/where-science-meets-the-steps/201309/4-ways-sugar-could-be-harming-your-mental-health

  • https://healthyeating.sfgate.com/protein-fiber-work-together-1317.html

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