Food and Your Mood: 4 Reasons To Eat Less Processed Foods
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Updated 3/4/2020 to add Disclaimer and check sources’ URLs
Updated 01/2022
Food and Your Mood: 4 Reasons To Eat Less Processed Foods
Our brain is a powerful thing. The brain has to maintain its power to assist in the second to second, minute to minute operations of the body. So what fuels the brain? Food! Just like anything else in our body the foods we consume fuels the brain. Even with all of the specialties ( Cardiologist, gastroenterologist and counselors) in the medical world; each limb, ligament, and organ continue to be treated as attachments separate from the brain. Alternatively, within the holistic world, the understanding is that the human body is a single system- nothing is separate- therefore, any dysfunction within the single system impacts other areas of our body’s ability to function efficiently.
Thus, impact of our mood due to food consumption has become clearer due to scientific research. In my practice, A Solution B, my clients and myself often explore ways to reduce their processed food intake and here’s why:
1) Serotonin Levels
According to Nutritional Psychiatry, the majority of our serotonin levels are produced within the gastrointestinal tract. Serotonin is a hormone within our body. Serotonin functions stabilize our mood and help us to feel feelings of wellbeing and happiness. Low serotonin levels have been linked to depressive symptoms and other symptoms indicative of mood disorders. The ability to produce serotonin is also based on the body’s ability to grow and maintain healthy bacteria. With that said, these examples of processed foods like processed meats, breakfast cereals, bread, and savory snacks, lack the nutritional value our bodies are naturally made to use as fuel for the healthy bacteria. Thus, the gut does not provide a healthy environment for the bacteria to grow, maintain and communicate effectively to the brain, via the vagus nerve, as it should.
2) Inflammation
Your body may react to the preservatives and dyes in the food by causing cells, muscles and joints to become inflamed. Inflammation often leads to discomfort or pain within the body. Pain negatively impacts a person’s ability to complete daily activities which in turn leads to worry, fear of activating pain, anger due to the body’s changes in abilities, and other negative moods.
Related blog post: Gut-Brain-Heart Axis
3) Hormone Levels
Foods, additives, and other preservatives can impact our hormones. A disruption in our hormones can lead to mood dysregulation, which can present as irritability, crying spells, and more.
4) Nutrition
The gastrointestinal tract is lined with small cells that are used to absorb the good nutrition from our food and eliminate unneeded toxins and radicals, which we expel as fecal matter. Without healthy bacteria and a healthy track lining, it is extremely difficult for our bodies to accumulate the nutrition required for them to function to their utmost ability. In addition, the more food is processed the least nutritional value it has. Because of this, many individuals are deficient in magnesium, calcium, and vitamin D, etc. Recent studies indicate a link between low magnesium and a vitamin D deficiency.
Related blog post: Gut-Brain-Heart Axis
What Can I Eat?
Our “Western diet” is made of foods manufactured and created with a salt to sugar ratio to make it more visually appealing and more enticing to our taste buds. The concern for nutritional gain appears to be at a minimum in regards to fast food chains.
Studies indicate foods consumed in traditional diets such as the Mediterranean Diet and the traditional Japanese Diet reduce the risk of mood disorders, particularly depression, by 20% to 35%. These mentioned diets comprise of whole food items – which are foods as close to their natural state as possible.
Examples of whole foods- Fruits, vegetables, fermented foods, Grass-fed and/or organic meats, legumes, and grains etc.
So is food the only thing I need to change?
Short answer, no! I stand by my Mind. Body. Home. stance-Nutrition is only one component of addressing your mental health. However, addressing nutrition is one of the most difficult changes for many individuals. Processed food is readily available, more affordable, and marketed in a seductive manner to easily fall into the trap. I encourage you to pay attention to how you feel after eating certain foods. For instance, do you feel extremely sleepy or bloated afterward? The next day, do you feel bloated or irritable?
How Can I Start?
I simply encourage you to try at least one whole food weekly. Now mind you, the foods may not taste as sweet as we like. That’s ok! Remember processed foods are made to be tastier to maintain consumers. However, the more whole foods you consume, the better the food will taste.
You can also start your food and mood journey by checking out my latest collaboration:
What do you think? So what has been your experience with the food you consume and your mood? Share it below in the comments.
Do you live in Michigan, New Jersey or the State of Vermont? If you are interested in improving your mood with nutritional support contact me today, by clicking the button below.
Written By: Reynelda Jones, LMSW, CAADC, ADS
Owner and Therapist of A Solution B
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Cited Sources
Uwitonze, Anne-Marie & Razzaque, Mohammed. (2018). Role of Magnesium in Vitamin D Activation and Function. The Journal of the American Osteopathic Association. 118. 10.7556/jaoa.2018.037.
Sources
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Selhub, E. (2018, April 5). Nutritional psychiatry: Your brain on food. Retrieved August 17, 2019, from https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
Uwitonze, A.-M., & Razzaque, M. (2018, February 28). Role of Magnesium in Vitamin D Activation and Functioning. Retrieved August 17, 2019, from https://www.researchgate.net/publication/323444405_Role_of_Magnesium_in_Vitamin_D_Activation_and_Function