Food and Mood

Poor mood prompts eating “comfort food”. Stressful events are linked to a number of behavioural responses and emotional eating may be used as a coping mechanism. People who are “emotional eaters” tend to overeat when under stress. Consumption of food high in sugar and fat and food cravings increase in response to stressors. Chocolate is a great example of food that has a significant impact on mood. Often people crave chocolate when they feel emotionally low. It is suggested that chocolate’s mood elevating attributes are linked to “drug-like” components such as caffeine, anandamines, phenylethylamine and magnesium, however endorphin release stimulated by all palatable foods is most likely responsible for the elevation of the mood.

Vitamin Deficiency and Depression

Numerous studies show link between vitamin deficiency and psychological symptoms such as depression. Low levels of , Omega -3 fatty acids vitamin B12 (fish, eggs, meat, cheese), riboflavin (grain products, organ meats, lean meat, green vegetables), folate (broccoli, brussel sprouts, leafy green vegetables, chickpeas) and thiamine (nuts, oats, eggs, liver, peas) are associated with poor cognitive functioning, fatigue, increased irritability and depression.

People suffering from mood disorders often have poor diets high in sugar and fat but low in fruits and vegetables. Poor dietary choices are observed in overweight adults who when under stress tend to increase their calories intake.

Nowadays modern societies pride themselves on wide range of food yet problems with anxiety and obesity are increasing. Awareness of the connection between food and psychological aspects such as  link between food choice and mood, may be beneficial for mental and metabolic health.

The Gut-Brain Connection

The gut-brain connection refers to the relationship between the gut microbiome and the brain. Research has shown that the bacteria in our gut can have a significant impact on our mood and mental health. An unhealthy diet can lead to inflammation, which has been linked to depression and anxiety.

What Foods Reduce Anxiety

There are several foods that have been shown to have a positive impact on anxiety. These include:

• Fatty fish like salmon, mackerel and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve mood.

• Whole grains like brown rice, quinoa, buckwheat and oats are rich in complex carbohydrates, which can help regulate blood sugar levels and enhance mood.

• Leafy greens such as spinach, kale or cabbage are rich in magnesium, which has been shown to reduce symptoms of anxiety.

• Fermented foods like kimchi, sauerkraut or yogurt contain beneficial bacteria that can improve gut health and lessen symptoms of anxiety.

What Food Can Make Anxiety Worse

• Caffeine: Caffeine is a stimulant that can increase heart rate and blood pressure, leading to feelings of increased anxiety. It is important to limit caffeine intake, particularly in the form of energy drinks and other highly caffeinated beverages.

• Sugar: Sugar can cause spike in blood sugar levels, followed by a crash, which can lead to mood swings, anxiety, irritability and fatigue. High sugar intake can lead to inflammation in the body, which has been linked to increased anxiety.

• Alcohol: Alcohol is a depressant that can exacerbate feelings of anxiety and depression. Regular and excessive consumption of alcohol can lead to changes in brain chemistry, which can lead to feelings of anxiety even without drinking.

• Drugs: The use of both, legal and illegal drugs can contribute to anxiety. Stimulants like amphetamines and cocaine can cause feelings of nervousness and anxiety, while opioids can bring a sense of calm followed by increased anxiety as the drug wears off. Benzodiazepines, which are commonly prescribed for anxiety, can be habit-forming and lead to increased anxiety in long term.

• Processed foods: Processed foods like candy, chips or fast food are hight in refined sugars, salt and unhealthy fats, which can lead to inflammation and a disruption of gut bacteria. An imbalance of gut bacteria has been linked to mood disorders.

Other Lifestyle Factors That Affect Mental Health

• Lack of exercise. Physical activity has been shown to improve mood and reduce symptoms of anxiety.

• Sleep deprivation. Getting enough sleep is crucial for mental health, as lack of sleep can increase symptoms of anxiety.

• Stress can trigger anxiety, therefore it is important to find healthy ways to manage stress, such as meditation or therapy.

Anxiety is a complex condition that can be caused by a variety of factors, including genetics, environment and lifestyle. In addition to diet, alcohol and drugs can also contribute to anxiety, and it is crucial to be mindful of these factors when considering a holistic approach to anxiety management. By incorporating healthy lifestyle habits like physical activity, good sleep and stress management techniques, we can support our mental health and reduce symptoms of anxiety. It is important to to seek professional help if you are struggling with anxiety or substance abuse.