Introduction
As long as human life is difficult, for some reason people seem to run to their favorite meals such as ice cream, pizza or burgers. While such stimuli seem to improve mood, the literary data indicates that they may not be the healthiest for mood regulation in the long run. However, milk products, fruits, vegetables, nuts, beans, fish or seafood, and fermented foods such as yogurt appear to contribute more to happiness.
This relatively new field of research is called nutritional psychiatry and investigates the correlation between nutrition and mood. It was for many years believed that food did not have an effect on the emotional state of an individual, however, current research indicate that the gut – which is in the process of being proven to be the ‘second brain’ talks to the brain through the gut –brain axis and by maintaining a healthy diet, the gut remains healthy. Pathways running through the gut-brain axis explain links such as the microbes aid in the synthesis of essential feel-good hormones such as serotonin and dopamine.
The Science Behind Food and Mood
To be specific, several big-scale researchers have attributed heightened mental health with the amount of nutrient dense foods consumed. For instance, a cross sectional study of 12,058 adults over 7 years of follow up revealed that perceived increases in fruit and vegetable intake, they were more likely to self-report greater wellbeing; happiness and life satisfaction.
The first study to search the link associating these two variables more comprehensively divided subjects into two groups. In another group, they recommended a Mediterranean-style pattern, emphasizing the quality of foods containing nuts, beans, and fish, whereas in the second group, participants received only social support without diet prescriptions. At the end of 12 weeks, 29% of the diet group met the criteria for responder status concerning the Beck Depression Inventory (BDI) as compared to 8% in the placebo group.
Perhaps surprisingly, the study discovered that the diet was effective without weight loss and also saved money. Concepts of healthy eating turned out to be advantageous and easy to implement.
Practical Steps for a Happier Plate
Experts advise focusing on an intake of nutrients to influence brain health and development. Switching from sugary products to nuts, processed meats to lean meat products, and including fermented foods can improve gut health and consequently, mental health. Although diet is not the key to solving many of life’s problems, it is a practical method of cultivating stronger mental health.
The Bottom Line
You can recognize food is much more than just nourishment; it is a vehicle to managing one’s feelings. Small modifications, which you regularly make to your diet, will help to support physical and psychological health equally. Drinking fish, eating green vegetables, eating nuts, eating beans and a little cocoa in their food can work wonders for regulation of mood, according to Dr. Drew Ramsey.
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