Food & your mood.

Alongside self care, mindfulness and stress reduction the food that we eat is one of the most powerful ways that we can support our mental health and wellbeing. It may very well be the missing piece in your puzzle when it comes to seeing improvements.

Evidence shows that there is a bidirectional relationship between food choices and mood disorders including anxiety and depression. Diets that are high in antioxidants, plant foods, omega-3 fatty acids and good quality protein sources are protective against the development of mood disorders, whereas, diets lacking in these components are commonly associated with higher levels of inflammation, nutrient deficiencies and poor gut health which contribute to the development of mood disorders.

The main contributors to the development of mood disorders such as depression and anxiety include; inflammation, gut health and nutrient deficiencies. These factors can all be influenced by the food that we consume, read on to find out why.

Inflammation is a normal process within the body which helps the body react and respond to damage, disease or illness. However, when present for an extended period of time inflammation becomes unhelpful and contributes to dysregulation of the immune system. Research shows that regular consumption of foods high in trans fats and refined sugar, along with high levels of stress, moderate alcohol consumption and smoking contribute to the development of inflammation in the body.

Inflammation influences production of the neurotransmitters serotonin and dopamine which are involved in mood regulation. The overproduction of pro-inflammatory cytokines can decrease serotonin availability which leads to activation of enzymes that breaks down tryptophan which is needed for serotonin synthesis. Immune activation seen during inflammation causes a cascade of mechanisms that reduce the bioavailability of compounds needed for serotonin and dopamine synthesis resulting in reduced production of the neurotransmitters that promote improved mood.

The gut-brain axis refers to the important link between the gut and the brain. Signals from the vagus nerve can alter intestinal permeability and the local immune response. The composition of the microbiome (what kinds of bacteria are housed in the gut) influences the modulation of pathways associated with behaviour and mood, this is because serotonin is produced in the gut. When the composition of the gut microbiome is disrupted this alters how much serotonin can be produced by the enterochromaffin of cells the gut.
Gut dysbiosis (an imbalance between good and bad bacteria) can be caused by a number of factors including poor dietary habits, antibiotic use, stress and inflammation. These factors overtime can lead to intestinal permeability (damage to the gut lining) which means that molecules and bacteria otherwise housed in the gut from food consumption are able to pass across the gut barrier leading to activation of immune cells and an inflammatory response which further alters the composition of gut bacteria.

Nutrient deficiencies commonly associated with alterations in mood, anxiety and depression include:

protein

iron

B12

vitamin D

omega-3 fatty acids

zinc

Working to understand the reasons for the nutrient deficiency in your individual case and correcting them with the guidance of your health practitioner can be an effective way to support your mental wellbeing. It could be a case that you are not getting enough of these nutrients in your diet or that your body is not able to absorb and utilise the nutrients effectively due to various factors.

Where to start…
1. Assess and correct nutrient deficiencies with your GP/Nutritionist/healthcare practitioner
2. Increase your intake of anti-inflammatory foods including berries, green leafy vegetables, turmeric, resveratrol containing foods
3. Ensure that you are eating adequate amounts of protein to support neurotransmitter production, if plant based this will require more planning and increased intake of a variety of plant proteins (working with a nutritionist can help with the planning)
4. Support your gut health by increasing the diversity of plant foods in your diet and address gut issues like bloating, constipation, diarrhoea, reflux, indigestion with your Nutritionist/healthcare practitioner.

Wanting to make a start? Lets chat.

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Reference list

Hess JM, Stephensen CB, Kratz M, Bolling BW. Exploring the Links between Diet and Inflammation: Dairy Foods as Case Studies. Adv Nutr. 2021 Oct 11;12(Suppl 1):1S-13S. doi: 10.1093/advances/nmab108. PMID: 34632478; PMCID: PMC8502778.

Martins, L. B., Braga Tibães, J. R., Sanches, M., Jacka, F., Berk, M., & Teixeira, A. L. (2021). Nutrition-based interventions for mood disorders. Expert Review of Neurotherapeutics, 21(3), 303–315. doi:10.1080/14737175.2021.1881482