I hope everyone has had a very happy Christmas and is enjoying some downtime over ‘twixmas ’. This is often a time for eating up left-overs, making turkey curry and finishing off festive treats.
Christmas is undoubtably a time where food is centre-stage and a lot of the fun is closely linked to the party foods that accompany them. Food brings people together and these traditions are an important part of the celebrations.
For some, this is the time of year when there might be the feeling of having over-indulged and the desire to make changes in the new year. My advice is to do this with kindness and self-acceptance. Often changes are driven by a combination of self-loathing and vanity. There is no shame in wanting to look good, but what is less often focused on is the power of food on our mood.
Imagine your brain as a high-performance car, always on and in motion and in need of premium fuel for optimal function. Just like the quality of fuel affects a car’s performance, the food we eat also plays an important role in shaping the structure and function of our brains, influencing both our mood and well-being.
Serotonin, a neurotransmitter crucial for mood regulation, is primarily produced (around 95%) in the gastrointestinal tract. The health of the gut is heavily influenced by the trillions of "good" bacteria in the intestinal microbiome. The food we eat can shape the gut microbiome, with preliminary studies even suggesting that probiotics can alter the brain’s response and reduce symptoms of depression.
Choosing mood-boosting foods:
Crafting a diet that supports mental health involves choosing foods rich in complex carbohydrates, lean proteins and colourful fruit and vegetables. The Mediterranean diet, in particular, has gained attention for its positive impact on depression symptoms. Nutrients such as folate, iron, omega-3 fatty acids, magnesium, and vitamins A, B, C, and D are crucial for maintaining a healthy mood.
Foods to cut down:
Certain foods, such as those high in refined carbohydrates and sugar, can lead to quick energy boosts but may result in low energy and mood later on. The rapid fluctuations in blood glucose levels may trigger counter-regulatory hormones, impacting mood, anxiety and hunger. Steering clear of processed foods, sugary snacks and excessive refined carbohydrates can contribute to sustained mental well-being.
Enhancing mental well-being through food is not a quick fix, if only it were as simple as 'eat this and feel better'. It may take two-three weeks to see improvements in mood after switching to a nutrient-rich diet. They key is to make changes that are sustainable, to go easy on yourself and importantly to pay attention to how different foods make you feel.
For anyone looking for help with their diet, the Healthy Eating course launches on Monday 22nd January and runs for 2 weeks. I would love to see you there.
