In our busy lives, it is easy to overlook the connection between what we eat and how we feel. As we reach for comfort foods after a long day, few of us realise that our food choices are directly influencing our mental health. Experts now suggest that nutrition plays a vital role in emotional well-being, shaping everything from our moods to our cognitive functions.

Enhanced Gut Health Promotes Emotional Stability

Nishtha Jain, a counselling psychologist at LISSUN Mental Health Platform, explains the powerful impact of food on both body and mind. “The saying, ‘you are what you eat,’ carries more truth than we might think,” Jain says. The brain, which controls our emotions, depends on nutrients to function optimally. According to Jain, a healthy diet filled with fruits, vegetables, lean proteins, and whole grains promotes emotional stability by enhancing gut health. The gut, often referred to as the “second brain,” produces nearly 90% of the body’s serotonin, a neurotransmitter that regulates mood, sleep, and appetite.

Processed Foods Make Us Lethargic

Jain says that processed foods, though initially energising, quickly lead to a crash that leaves us feeling lethargic and irritable. “High sugar intake can cause inflammation throughout the body, including the brain, leading to mood disturbances,” she warns. Over time, a diet heavy in processed foods can create a cycle of emotional highs and lows, affecting mental well-being. On the other hand, omega-3 fatty acids, antioxidants, and Vitamin D support the brain’s structure and reduce inflammation, significantly improving mood and reducing symptoms of depression and anxiety.

Nutrition Regulates Your Mood

Dr Rahul Chandhok, Head Psychiatrist and Consultant in Mental Health and Behavioural Science at Artemis Hospitals stresses the importance of nutrition as a mood regulator. “The brain receives about 20% of our daily caloric intake,” he says. This is not just for energy, but also for the micronutrients that regulate neurotransmitters, such as serotonin. Foods rich in omega-3 fatty acids, like salmon and flaxseeds, have been directly linked to reducing depression, while complex carbohydrates from whole grains provide stable glucose release, further balancing mood.

Dr Chandhok also points out the critical relationship between gut health and mental well-being. “The gut microbiome plays a significant role in emotional well-being,” he explains. Trillions of bacteria in the gut communicate with the brain, influencing mood and cognitive functions. Fermented foods like yoghurt and sauerkraut are rich in probiotics that support a healthy gut, indirectly promoting emotional stability.

Nutritional Deficiencies Lead To Depression

Both experts agree that nutritional deficiencies are a hidden factor in mental health disorders. Low levels of vitamin D, for example, are associated with seasonal affective disorder, while deficiencies in magnesium and zinc can lead to anxiety and depression. Dr Chandhok advises incorporating dark leafy greens, nuts, and seeds into your diet to help combat these deficiencies.

Create A Mindful Relationship With Food

Ultimately, both Jain and Dr Chandhok stress that forming a mindful relationship with food is key to emotional well-being. As Jain puts it, “When we eat slowly, savouring each bite, we connect with our bodies. This connection fosters emotional awareness and can help us make better food choices.” Dr Chandhok agrees, reminding us that every meal is an opportunity to uplift or deplete our mental state. “By nourishing your body,” he says, “you’re also caring for your mind.”

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