The American Psychological Association reports on multiple studies connecting diet and mental health. One study showed that those who eat more fast food, sugar, and sodas had more attention deficit hyperactivity disorder (ADHD) diagnoses. Other studies prove omega-3 fatty acids added to a healthy diet reducing symptoms of ADHD.
One study reported by Harvard offers an "aha" moment when connecting food and mood. Serotonin is the primary neurotransmitter associated with emotions. Harvard researchers say 95% of Serotonin is in the gut and digestive system. That means all the nerve cells and neurons lining the entire gastrointestinal tract are affected by what you eat.
Unhealthy diets can deteriorate the good gut bacteria that protects the digestive system. Left unprotected, inflammation occurs, altering the signals sent to the brain. This research, and numerous other studies, imply your mood is based on what you eat.
The Inflammation Problem
Inflammation is linked to diabetes, cardiovascular disease, arthritis, colon cancer, and more conditions that can be debilitating. The foods you eat either contribute or protect against inflammation.
Inflammation changes the brain's structure and signals the body's responses. It makes you tired, depressed, anxious and can create swelling and pain. Things like stress only increase inflammation by releasing hormones like cortisol, which, when released, too much begins to store fat in the areas around the heart. Inflammation leads to dangerous health outcomes.
When visiting your general practitioner, they typically treat your symptoms. Meaning they prescribe medicine for your depression, arthritis
Which Foods Cause Inflammation and Affect Mood?
There are numerous anti-inflammatory diets on the market, stressing the link between food and mental health. They also detail the foods that contribute to poor mental health, specifically through the inflammation they create in the body.
Foods that cause inflammation include sugar and high fructose syrups. The scary thing about sugar is that there are 56 different names for sugar. Manufacturers use these other names, so consumers will not realize their product contains the mood buster.
Other foods responsible for inflammation and decreased mood include:
Partially hydrogenated Oils- also called trans fats
Vegetable and seed oils
Refined carbohydrates
Excessive alcohol
Processed meat
Foods like this cause inflammation in the brain and body, leading to cellular and tissue damage. Fortunately, things you can do to counteract the effects of inflammation restore your body to good health.
Avoid Harsh Withdrawal Symptoms
Now that you know which foods and ingredients hurt your mental health, you may want to quit them cold turkey. However, when you quit addictive substances, like sugar and carbohydrates, all at once, you will experience withdrawal symptoms. Your body goes through a detox process, just like it would if you were quitting drugs or alcohol.
Withdrawal symptoms can include irritability, mood swings, headaches, intense cravings, and sadness. These symptoms can become severe and lead to eating sugars and carbs for some. They then feel guilty and depressed, which leads to eating more sugars and carbs. It is a vicious cycle.
Sugars and carbs give your feel-good brain chemicals a boost. Serotonin, dopamine, and endorphins are examples. Unless you continually eat sugars and carbs, the chemical levels will drop, leading to mood swings and energy crashes. This up and down effect wreaks havoc on your health.
Make Gradual Diet Changes
If you want to avoid withdrawal symptoms, start slowly by gradually adding healthy foods. For example, in week one, avoid fast food restaurants. Week two, replace potato chips and carbs with fruits and vegetables. Week three, swap red meat for baked chicken and fish.
Create a plan for eliminating the bad food that works for your lifestyle. If it seems challenging, seek help from a counselor.
Individual Counseling
If you want to avoid years of yo-yo dieting and mood swings that come with losing and gaining weight, work with an individual therapist or family therapist if multiple members of your family can benefit. Eating habits have a lot to do with psychology and emotions. People eat and drink when they are stressed, happy, angry, or feeling any emotion that may be uncomfortable. Bad foods give us the boost needed to push negative emotions out of the way.
Why not figure out the source of your eating habits, then learn how to change them. Doing so means no more dieting because you can learn to cope emotionally. The need for food to boost your mood will fade.
Choose a therapist trained in both individual therapy and substance use disorder. They can explain how the brain and body are influenced by foods and teach you the tools needed for change. They can utilize techniques like cognitive behavioral therapy to help you replace negative thinking patterns that lead to destructive behaviors.
Diet Journal for Mental Health and Mood
Keeping track of the foods you eat throughout the day is a key component of knowing everything that goes into your body. It makes you aware of how the foods impact your mood. But journaling about diet can be more effective. It can be one that you share with your counselor for better insight. Rather than just track food intake, write about the feelings you had throughout the day. When were you mad, happy, stressed, or anxious? What was happening at that time? What did your body and mind feel? Write about your food and your mood in your daily journal.
Being mindful and present can help you, and your therapist can create a plan of action to improve your mental health.
Do Not Forget Beverages
Various delicious drinks are everywhere we go. They are in vending machines, the corner coffee shop, the fast-food chain, and more. The problem is that many of these drinks are loaded with sugar and chemicals that are hard to pronounce.
Beverages like this can change your mood, just like food. You must pay attention to what you are drinking and eating to avoid adverse mental health effects. Start slow and substitute with flavored water. Before you know it, your mental and physical health will improve.