You had a tough day at work, so you destress with a pint of lager as soon as you get home. You are going through a breakup, so you indulge in a carton of ice cream all to yourself. You are bored, so to keep yourself busy, you find yourself eating through a whole bag of chips.
Yet, none of these food choices ever seem to make you feel any better.
The saying “you are what you eat” turns out to be true — at least in terms of mental health. Poor food choices can impact your psychological well-being in unexpected ways, and learning more about your brain on food might help you make better dietary decisions in the future.
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Why Food Affects Your Mood
Despite representing only about 2% of the body’s weight, the brain consumes more than 20% of your energy. That means a significant amount of the food you consume goes straight to fuel your brain, and the type of fuel you put in matters. Some foods, like refined sugars, cause inflammation and oxidative stress; the brain is less adept at repairing itself from this type of damage, which means it is more likely to suffer from impaired function, and mental challenges are a common result. Depression and anxiety are a common result (and cause) of poor diets.
What’s more, 95% of the body’s serotonin — a neurotransmitter that helps mediate moods in addition to regulating sleep and inhibiting pain — is produced in the gastrointestinal tract. If you aren’t eating foods that keep the nerves in your gut healthy, you probably won’t feel particularly happy.
Where You Live, What You Eat
Unfortunately, your housing may impact your ability to access the foods that keep you mentally fit. The term “food desert” — first coined in the U.K. and used widely in the U.S. — describes an area where it is difficult for people to find affordable, high-quality, fresh food. As a result, much of the population of these regions maintains unhealthy diets that have severe consequences on their physical and mental health.
Research into food deserts in Australia and New Zealand is relatively scant, but initial reports suggest that as much as two-thirds of urban areas may lack access to any food outlets whatsoever, and in the remaining third, unhealthy restaurants and shops tend to outnumber healthy eating options. The availability of food suitable for strong mental health may be even worse in rural regions.
Fortunately, in the digital age, residents can have healthy food delivery sent to their homes, almost regardless of their location. This could help solve the problem of food deserts and bring healthy options to people who need better food to better their mental health.
How to Eat Food for a Better Mood
You might already know that alcohol, ice cream, and chips won’t improve your mental health, but what should you be eating instead? It turns out that the foods that boost your physical well-being are also helpful for keeping your mind in tip-top shape. In other words, you should focus on eating whole foods, including plenty of fruits and veg as well as nuts, seeds, legumes, and fish.
However, as important as the food you eat is how you eat it. If you find yourself thoughtlessly tucking into junk, you might try to incorporate innovative meal planning. Mindful eating is about being fully attentive to the mental, physical, and emotional experience of consuming food. Some easy mindfulness eating habits you might adopt include eating slowly, eating without distractions, eating with others, and stopping when you no longer feel hungry.
Mood and Home
Housing plays a critical role in influencing mental health, as the quality of one’s living environment can significantly impact psychological well-being. For individuals living in unstable or substandard housing conditions, the stress associated with insecurity and inadequate living environments can lead to heightened anxiety and depression. Research has shown that individuals facing housing insecurity report poorer mental health outcomes, largely due to the multiple stressors associated with their circumstances.
The physical environment within a home, including factors such as cleanliness and organization, can also affect mental health. Cluttered and chaotic living spaces can lead to increased stress levels and decreased focus, as they serve as constant reminders of unfinished tasks and responsibilities. A disorganized environment can overwhelm an individual’s cognitive functions, making it difficult to concentrate and complete daily activities. In contrast, a clean and organized home contributes to feelings of calmness and well-being.
Conclusion
Diet alone is not the whole answer to mental health woes — you shouldn’t expect to cure clinical disorders like anxiety or depression with yogurt and kale. Other factors, such as getting quality sleep and daily physical activity, can also make a significant difference. And of course, you should consider working with a mental health professional if your circumstances warrant this. All that said, though, by going out of your way to fill your cupboards with healthy foods, you can take a huge step toward a stronger and happier mind.
