Food & Mood: How Your Eating Habits Affect How You Feel

Have you ever noticed that, after eating, your mood appears to fluctuate? It isn't merely a coincidence! Science supports the link between food and mood, and it all begins with what we put on the table. 

The Scientific Basis of Emotions and Food

For our brains to work at their best, they require a consistent flow of nutrients. Foods high in complex carbohydrates, proteins, and good fats supply vital vitamins and minerals that affect mood and brain function. For example, serotonin, a "feel-good" neurotransmitter that aids in mood and anxiety regulation, is increased by complex carbohydrates found in whole grains, which can help create a more stable mood. Conversely, foods high in protein, such as lean meats, beans, and nuts, supply amino acids that maintain the balance of neurotransmitters and boost energy levels.

The Downside of Processed Foods

Caffeine, sugary snacks, and highly processed foods may provide a short-term energy boost, but they usually result in a "crash" soon after. These highs and lows might affect our mood and cause weariness and anger. People who eat a lot of processed foods may be more likely to experience mood fluctuations and even signs of anxiety and despair, according to studies.

Foods High in Nutrients to Improve Your Mood

There are foods that are known to improve mood. For instance, folate and magnesium, which are found in leafy greens, are associated to lower levels of stress and are important for brain function. Fish like salmon and mackerel include omega-3 fatty acids, which are well known for their capacity to lower inflammation and enhance brain function, both of which may contribute to mood stability.

Emotional Health and Mindful Eating

Our mood can also be improved by eating mindfully, which involves paying attention to our hunger and fullness signs and taking the time to savour each bite. We are more likely to make healthier decisions and feel fuller when we take our time and enjoy our meals, which also lessens the tension or guilt that comes with eating.

We should think about the wider repercussions of our eating choices on the environment as we get more conscious of how food affects our mood. Eating a sustainable diet that emphasises organic, locally sourced, and minimally processed foods is good for the environment as well as mental health. It can be difficult to live sustainably in a large city, but we can change things with little actions like minimising food waste or shopping at local markets. See our earlier post on How to Become Sustainable in a Big City for helpful advice on making thoughtful decisions that promote environmental and human well-being if you're looking for doable methods to be more environmentally conscious.