
posted 14th June 2024

We've all experienced the connection between what we eat and how we feel. It's not merely a coincidence. Emerging research suggests that there is a complex relationship between our diet and our mood.
In this article, we delve into the fascinating world of nutritional psychology, exploring the links between food and emotional well-being. Let's explore the science behind how what we eat can influence our mood.
The Gut-Brain Axis
The gut and the brain are intricately connected via the gut-brain axis. This complex communication system allows bidirectional signalling between the two. The gut houses trillions of microbes that play a crucial role in digestion, metabolism, and even mental health.
Numerous studies have shown that the gut-brain axis is profoundly influenced by the diversity and health of these microbes, ultimately affecting our mood and emotions.
Nutrients and Neurotransmitters
Certain nutrients, such as omega-3 fatty acids, B vitamins, and amino acids, are involved in the synthesis and regulation of neurotransmitters like serotonin, dopamine, and GABA. Serotonin, in particular, is often referred to as the "happy hormone," as it plays a vital role in regulating mood. Research has shown that deficiencies in these nutrients can lead to imbalances in neurotransmitter levels, potentially contributing to mood disorders.

Inflammation and Mood
Chronic inflammation in the body has been linked to a range of physical health conditions. However, recent studies suggest that inflammation may also impact our mental health. Certain foods, such as those high in sugars, refined carbohydrates, and unhealthy fats, can trigger an inflammatory response in the body. This chronic inflammation may contribute to mood disorders, including depression and anxiety.
The Role of the Mediterranean Diet
The Mediterranean diet, characterised by high consumption of fruits, vegetables, whole grains, fish, and olive oil, has been extensively studied for its numerous health benefits. In terms of mental health, research has shown that adhering to a Mediterranean-style diet is associated with a reduced risk of depression and anxiety. This diet is rich in nutrients that promote brain health, such as omega-3 fatty acids, antioxidants, and fibre.
Mindful Eating and Emotional Well-being
The manner in which we eat can also influence our mood. Mindful eating is a practice that promotes awareness of our food choices, eating habits, and satiety cues. Research suggests that practicing mindful eating can help individuals cultivate a healthier relationship with food, reduce emotional eating, and enhance overall emotional well-being.
While the links between food and mood are still being explored, scientific evidence supports the notion that our diet plays a crucial role in our emotional well-being. From the gut-brain axis to the impact of nutrients on neurotransmitters and inflammation, our food choices can influence our mood and even contribute to mental health conditions.
Incorporating a well-balanced diet, such as the Mediterranean diet, and practicing mindful eating can be valuable strategies in supporting emotional well-being. So, the next time you sit down for a meal, remember that what you eat doesn't just fuel your body, but it also has the potential to nourish your mood and positively impact your emotional health.
References
- Jacka, F. N., & O'Neil, A. (2017). Opinions Paper: Mindful eating in psychiatry - A review. Nutrients, 9(12), 1345.
- Parletta, N., Zarnowiecki, D., Cho, J., Wilson, A., & Bogomolova, S. (2019). A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutritional Neuroscience, 22(7), 474-487.
- Vaz, J., & Kulkarni, M. R. (2015). Food, mood, and brain health: Implications for the modern psychiatrist. Journal of Ayurveda and Integrative Medicine, 6(3), 162-170.
- Wium-Andersen, M. K., Ørsted, D. D., Nielsen, S. F., & Nordestgaard, B. G. (2013). Elevated C-reactive protein levels, psychological distress, and depression in 73, 131 individuals. JAMA Psychiatry, 70(2), 176-184.