Many of us turn to food in times of stress. That one donut, or a slice of pizza, or a small bowl of ice cream can lift your spirit, even if for a few moments, and make your nerves calm down. Not just your physical health, foods have an impact on your mental health as well as mood do. Want proof? Just have something sugary or high-calorie when feeling blue, and note how you feel right after that. When stressed out, most people tend to reach out for calorie-dense unhealthy foods. But, are there any healthy food options that one can indulge in while having a bad mood? To get an answer to this question, Onlymyhealth spoke to Dt Ashish Rani, Consultant - Nutrition and Dietetics, HCMCT Manipal Hospital, Dwarka.
What Are The Foods That Can Uplift Mood?
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Here are some of the foods you can have to uplift mood, as recommended by Dt Ashish Rani:
- Foods Rich In Omega-3 Fatty Acids: While having a bad mood, you can have foods such as fatty fish, and nuts that are rich in omega-3 fatty acids. It’s crucial to get this fat from your diet as your body doesn’t produce it. Although research has shown mixed results, a study linked lowered depression scores with a higher intake of fish oil.
- Dark Chocolate: Now this is the kind of chocolate you can have without much worry. According to Dt Ashish, eating chocolates triggers the release of feel-good chemicals called endorphins. Hence, have some dark chocolate next time you feel blue.
- Fermented Foods: Yogurt, curd, kimchi are some examples of fermented foods. Rich in probiotics, these foods promote the growth of healthy gut bacteria. Although the research into the effect of the gut on mental health has been mixed, a link can be established by the fact that over 90% of serotonin is produced by the gut microbiome. Serotonin is the neurotransmitter that stabilises mood and induces a feeling of happiness and well-being. However, not all fermented foods are good sources of probiotics. Hence, you can avoid beer, wine, and some types of bread when it comes to enhancing your mood.
- Fruits And Vegetables: Loading up on fruits and vegetables isn’t just healthy, it’s also light on the stomach, hence are easier to digest. Dt Ashish specifically recommends eating seasonal fruits and vegetables, such as oranges and guavas during winters. Also, have a lot of fiber-rich foods and fruits and vegetables belong to this category.
- Teas: Certain teas such as chamomile, lemon, ashwagandha, and green tea are known to have a calming effect and help stabilise the mood.
Tips On How To Enhance Mood With Food
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Other than consuming these foods, here are some tips you can follow to use food as a tool for mood enhancement:
- You can consider switching your flour to healthier options such as barley, ragi, etc.
- Have a proper breakfast that includes a good amount of protein, as it will make you full and prevent hunger-induced anger.
- Have lots of seasonal fruits and vegetables and have enough fiber.
- Stay hydrated by drinking at least two to three litres of water daily. However, avoid drinking water in between meals. Having water 45 minutes before and after eating can help with digestion.
- Have a light and early dinner.
Foods To Avoid While Suffering From Mental Health Issues
As you saw, food has a direct link to mood. Hence, are there any you must avoid while suffering from any mental health issues? Yes, says Dt Ashish. Here are some of such food items:
- Avoid ultra-processed foods such as instant noodles, chips, ice creams, sodas, energy drinks, etc.
- Avoid packaged foods.
- Having excessive sugar can harm you significantly in the long run. Hence, avoid sugar in the form of soda, processed juices, or energy drinks.
- Caffeine is a stimulant that can make you more nervous or anxious. Hence, it’s better to avoid it while suffering from mental health issues.
- Also, you should avoid alcohol as it can significantly interfere with your sleep cycle.
So, what should be the way out? Rather than looking at physical and mental health from separate lenses, view them as one. Have a well-balanced and nutritious meal that benefits both. Hence, have a lot of fruits and vegetables, eat whole grains, complex carbohydrates, and have enough proteins and healthy fats. These might not only prevent you from getting several illnesses but will also prevent aggravation of diseases in case you get one.
(With inputs from Dt Ashish Rani, Consultant - Nutrition and Dietetics, HCMCT Manipal Hospital, Dwarka)