You Are What You Eat: The Importance of Balance for Mental Health
It’s the season of backyard BBQs and potlucks, celebrations laden with ice cream and cupcakes, and hot summer days filled with slushies and popsicles! With all these delightful treats, it's a great time to talk about a topic that's as delicious as it is essential: the impact of nutrition on our mental health and mood. Here at Middle Path, we believe in a holistic approach to well-being, and what better way to start than by exploring how what we eat can influence how we feel?
The Food-Mood Connection
Ever noticed how a hearty breakfast can make you feel ready to conquer the world, while a sugar-laden snack might leave you sluggish and cranky? That's because the food we consume plays a significant role in our brain function and mood regulation. Nutrients like omega-3 fatty acids, vitamins, and minerals are vital for brain health. For instance, omega-3s, found in fish like salmon, are known to reduce symptoms of depression and anxiety (Grosso et al., 2014). Similarly, vitamin D has been linked to mood improvements and lower risks of depression (Ju et al., 2013).
Sugar, Carbs, and Mood
The relationship between sugar, carbohydrates, and mood is particularly noteworthy. Consuming high amounts of sugar and refined carbs can lead to rapid spikes and subsequent crashes in blood sugar levels, affecting mood and energy levels. A study by Benton (2002) found that diets high in sugar and refined carbohydrates were associated with increased incidences of mood disorders. Similarly, research by Knüppel et al. (2017) suggests that high sugar consumption is linked to an increased risk of depression in men. Another study by Peet (2004) supports these findings, showing that high sugar intake can exacerbate symptoms of mood disorders.
An important tip for managing blood sugar levels is to pay attention to the order in which you eat your food. Eating fiber-rich vegetables and protein before consuming carbohydrates can help slow the absorption of sugar into your bloodstream, preventing spikes and crashes (Wolever & Bolognesi, 1996). For example, start your meal with a salad, followed by a protein like chicken or fish, and then enjoy your carbs. Including complex carbs like quinoa, brown rice, or sweet potatoes can also help maintain steady blood sugar levels and support stable moods.
Balance is Key
While it's tempting to indulge in the abundance of summer treats, maintaining a balanced diet is crucial. This doesn't mean giving up your favorite ice cream or BBQ delights. Instead, think of balance as including a variety of nutrient-rich foods that fuel both your body and mind. Fresh fruits, vegetables, lean proteins, and whole grains are your best friends. These foods provide the essential nutrients that help keep your neurotransmitters, the brain's chemical messengers, in top shape.
How Foods Support Neurotransmitters
Neurotransmitters are chemicals in the brain that transmit signals between nerve cells and play a crucial role in regulating mood. Certain nutrients are essential for the production and function of neurotransmitters:
Tryptophan: An amino acid found in turkey, chicken, and dairy products, tryptophan is a precursor to serotonin, a neurotransmitter that promotes feelings of well-being and happiness (Richard et al., 2009).
Tyrosine: This amino acid, found in foods like eggs, dairy, and soy products, is a precursor to dopamine and norepinephrine, neurotransmitters involved in mood, motivation, and alertness (Fernstrom & Fernstrom, 2007).
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s are essential for maintaining cell membrane health and have been shown to reduce symptoms of depression (Grosso et al., 2014).
Vitamin B6: This vitamin, found in chickpeas, bananas, and potatoes, is involved in the synthesis of neurotransmitters like serotonin and dopamine (Hvas & Nexo, 2006).
Folate: Found in leafy greens, beans, and lentils, folate is important for the production of dopamine and serotonin (Young, 2007).
The Rule of Addition, Not Subtraction
When it comes to nutrition, we advocate for the rule of addition rather than subtraction. Instead of focusing on what to cut out of your diet, emphasize what to add. By incorporating more whole foods rich in nutrients, you naturally crowd out less nutritious options. For example, if you love cookies, enjoy one, but pair it with a serving of fresh fruit. This approach makes healthy eating more sustainable and enjoyable.
Joy of Sharing Meals
Summer is the season of picnics, barbecues, and outdoor dining. Sharing meals with friends and family isn't just good for your soul; it can also boost your mental health. Social interactions during meals can reduce feelings of loneliness and increase feelings of connectedness and happiness. Research by Dunbar (2017) highlights that communal eating is associated with increased social bonding and feelings of well-being. So, fire up that grill, gather your loved ones, and enjoy a balanced meal together.
The Middle Path Approach
At Middle Path, we encourage you to find your own balance. This summer, take the time to enjoy your meals, savor each bite, and remember that eating well is a form of self-care. Your body and mind will thank you for it.
So, as you enjoy the sunny days and warm nights, remember: you are what you eat. Choose foods that nourish your body and lift your spirits, and don't forget to share the joy of eating with those around you.
For more tips and personalized guidance to reach your goals, feel free to reach out to us at Middle Path. We're here to support you on your journey to balanced mental health and overall well-being.
References
Benton, D. (2002). Carbohydrate ingestion, blood glucose and mood. Neuroscience & Biobehavioral Reviews, 26(3), 293-308. https://doi.org/10.1016/S0149-7634(02)00004-0
Dunbar, R. I. M. (2017). Breaking bread: the functions of social eating. Adaptive Human Behavior and Physiology, 3(3), 198-211. https://doi.org/10.1007/s40750-017-0061-4
Fernstrom, J. D., & Fernstrom, M. H. (2007). Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. The Journal of Nutrition, 137(6 Suppl 1), 1539S-1547S. https://doi.org/10.1093/jn/137.6.1539S
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014. https://doi.org/10.1155/2014/313570
Hvas, A. M., & Nexo, E. (2006). Diagnosis and treatment of vitamin B6 deficiency. Hematological Oncology, 24(1), 59-67. https://doi.org/10.1002/hon.742
Ju, S. Y., Lee, Y. J., & Jeong, S. N. (2013). Serum 25-hydroxyvitamin D levels and the risk of depression: A systematic review and meta-analysis. Journal of Nutrition, Health & Aging, 17(5), 447-455. https://doi.org/10.1007/s12603-012-0418-0
Knüppel, A., Shipley, M. J., Llewellyn, C. H., & Brunner, E. J. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression: Prospective findings from the Whitehall II study. Scientific Reports, 7, 6287. https://doi.org/10.1038/s41598-017-05649-7
Peet, M. (2004). International variations in the outcome of schizophrenia and the prevalence of depression in relation to national dietary practices: An ecological analysis. The British Journal of Psychiatry, 184(5), 404-408. https://doi.org/10.1192/bjp.184.5.404
Richard, D. M., Dawes, M. A., Mathias, C. W., Acheson, A., Hill-Kapturczak, N., & Dougherty, D. M. (2009). L-Tryptophan: Basic metabolic functions, behavioral research and therapeutic indications. International Journal of Tryptophan Research, 2, 45-60. https://doi.org/10.4137/IJTR.S2129
Wolever, T. M., & Bolognesi, C. (1996). Source and amount of carbohydrate affect postprandial glucose and insulin in normal subjects. The Journal of Nutrition, 126(11), 2798-2806. https://doi.org/10.1093/jn/126.11.2798