Tips and Tricks to Improve Mood with Food
by Chloe French MA MSc ANutr
Covid-19 has changed the way that we live our lives, from working at home to avoiding social contact. This change in structure is going to play a huge role in how we feel and how we eat, along with new pressures on our physical and mental health.
Lifestyle plays an important part in our overall wellbeing, so it’s important we try to prioritise exercise, sleep, diet and stress management more than ever to maximise our health (which isn’t always easy at the best of times). Here’s a brief guide as to how the food you’re eating might be affecting your mood.
Carbohydrates
Carbohydrates provide the main source of energy to our brain and so are important to sustain concentration and energy levels. Carbohydrate-rich foods also allow more serotonin to reach the brain; serotonin is a chemical that helps to regulate your mood making you feel happy and calm (1).
Foods that are high in fibre and carbohydrates such as oats and potatoes are likely to have additional benefits. These foods release energy slowly so help to stabilise blood sugar levels; this is important since a drop in blood sugar leads to a lack of energy, fatigue and irritability (2).
Gut-friendly foods
The gut micro biome has recently received a lot of attention due to its role in weight control, immune function and regulating blood sugar and cholesterol (3). The “gut-brain-axis” describes the constant communication between the gut and our brain. We are all familiar with the term “stress eating”, but this heightened emotional state can not only lead to over-eating but it also disrupts the digestive process (3).
Irritable bowel syndrome affects between 10-20% of the UK (4); this disease can cause altered bowel habits and is frequently seen in patients with psychiatric problems including depression and anxiety. This shows how our gut, brain and immune system are all connected; in fact the gut produces 90% of our serotonin (5) and 70% of our immune system (6).
This means it’s possible to enhance our immune system and mood by improving our gut health. Whilst cutting down on processed food, additives and sugar are beneficial, we can also maximise gut health by eating a varied diet, containing probiotics, fibre and whole foods. Plain yoghurt, kefir, sauerkraut, tempeh and kombucha are all examples of probiotics; this means that they contain live microorganisms which although sounds strange, provides a range of health benefits.
Vitamins and minerals
Micronutrients are another area that can affect our mood and energy levels, particularly iron and the B vitamins. Iron deficiency anaemia affects around a third of the global population and is highly prevalent in women of childbearing age (7). Iron is used to produce red blood cells which help to transport oxygen around the body. Although it might be just a side effect of quarantine, if your energy levels are low and you feel weak and tired, it might be worth increasing levels of red meat, poultry, fish, beans, pulses and fortified cereals as these are good sources of iron. To further increase your iron levels, avoid drinking tea during a meal as this prevents iron absorption whereas vitamin C increases absorption.
The B vitamins help to release energy from food and also keep your blood, skin and nervous system healthy. Vitamin B deficiency can lead to muscle weakness, tiredness and feeling depressed or irritable (8). Although most people in the UK consume sufficient amounts of these vitamins, the elderly population and those that follow a vegan diet should consider a B12 supplement.
Hydration
What we drink can be just as crucial to the food that we eat in contributing to how we’re feeling. Even mild dehydration can affect concentration, reaction times and attention to detail (9). Government advice recommends 6-8 glasses of fluid a day. If you want something more interesting, lemon, cucumber or mint can add flavour to your water or herbal tea can offer a good alternative.
Caffeine acts as a stimulant and increases alertness and energy levels but it can also increase feelings of anxiety, low mood and reduce sleep quality. Although a cup of coffee in the morning can provide a useful boost of energy before a day of zoom meetings, it should be avoided later in the day or if it increases feelings of anxiety.
A study by Alcohol Change UK (10) found that one in five people are drinking more during lockdown, and it could be easy to understand why. Alcohol can temporarily improve our mood and helps us to feel relaxed, however, in the long term it can contribute to feelings of depression and anxiety.
Drinking regularly interferes with chemicals in our brain and decreases levels of serotonin. This can interfere with our perception of events and can both numb and intensify our emotions. In addition, alcohol disrupts our sleep quality, which in turn impacts our mood and ability to regulate emotions (11).
Associations of food with pleasure or deprivation
The overall composition of your diet will impact your mood and energy levels but existing associations of reward and deprivation also influence this. Foods high in carbohydrate and fat can dampen our natural response to stress and provide a temporary coping mechanism for stress or low mood (12). If you find yourself using food as a coping mechanism, it is important to recognise and acknowledge how and why you are feeling this way and to seek psychological medical help if necessary. So while we have more time on our hands try cooking from scratch and including more fruit, vegetables, fibre and probiotics into your diet. Your body and energy levels may thank you for it.
Chloe French is a Registered Associate Nutritionist spreading her time between working as a freelance Nutritionist and researching the prevalence and severity of food allergies at the University of Manchester. Her aim is to make healthy eating both accessible and interesting. Chloe prioritzes making evidence-based research relevant to our every day life by educating, inspiring and providing tasty and nutritious recipes. This is important to improve our health, performance and energy levels (both mentally and physically).
References
B. Strasser, J.M. Gostner, D. Fuchs. Mood, food, and cognition: role of tryptophan and serotonin. Curr Opin Clin Nutr Metab Care. 2016 19(1):55-61.
S. Fuller, E. Beck, H. Salman, L. Tapsell. New Horizons for the Study of Dietary Fibre and Health: A Review. Plant Foods for Human Nutrition. 2016, 71:1-12.
G.A. Cresci, E. Bawden. Gut Microbiome: What we do and don’t know. Nutr Clin Pract. 2015, 30(6):734-46.
Irritable bowel syndrome in adults: diagnosis and management. London: National Institute for Health and Care Excellence (UK); 2017 Apr.
J.M. Yano, K. Yu, G.P. Donaldson et al. Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell. 2015, 151(2):264-276.
G. Vighi, F. Marcucci, F. Frati et al. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008, 153(1):3-6.
A. Lopez, P. Cacoub, I.C. Macdougall, L. Peyrin-Biroulet. Iron deficiency anaemia. Lancet. 2016, 387(10021):907-16.
G.P. Sechi, E. Sechi, C. Fois, N. Kumar. Advances in clinical determinants and neurological manifestations of B vitamin deficiency in Adults. Nutrition Reviews. 2016, 74(5):281-300.
D. Benton, H.A. Young. Do small differences in hydration status affect mood and mental performance? Nutrition Reviews. 2015, 73(2):83-96.
L. Holmes. Drinking during lockdown: headline findings. Alcohol change UK. Accessed online: https://alcoholchange.org.uk/blog/2020/covid19-drinking-during-lockdown-headline-findings
A. Topiwala, K.P. Ebmeier. Effects of drinking on late-life brain and cognition. Evid Based Ment Health. 2018, 21(1):12-15
O. Al Massadi, R. Nogueiras, C. Dieguez, J.A. Girault. Ghrelin and food reward. Neuropharmacology. 2019, 148:131-138.