As is tradition, we begin with a reflection. Do we usually think about what we are feeling when we eat? On a typical day, what meals do we have? What are they generally made up of? What do we feel when we eat certain foods? What do we eat when we feel certain emotions? If we do this exercise for a few days, we will be able to establish connections between food and emotions.
Nutrients for the Mind
Let's think together - our brain, the engine of our body, works hard 24/7, even when we are asleep, so it needs a constant supply of fuel. And this engine is top-of-the-line; as such, although there are many types of fuel on the market, it needs and deserves the highest-quality product.
Without getting bogged down in neurology, the truth is that the brain systematically uses vitamins and minerals – terms we all know, right? They are frequently used when we talk about food, so let’s get straight to the point – food has an impact on how the brain functions:
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fatty acids stimulate cognitive performance and strengthen the immune system;
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vitamins help preserve memory (vitamin B) and have an antioxidant effect (vitamin E).
Just as some foods nourish our minds, others may have a less positive impact, such as ultra-processed foods (e.g. soft drinks), fast food, red meat, alcohol and caffeine, which does not mean that they have to be eliminated from our diet, but that their consumption should be moderated. Now, this is where it gets complicated, because the truth is that these are usually the foods we crave the most (is there anyone in the world who sometimes only feels like eating broccoli?).
The brain explains – for example, carbohydrates accelerate the production of serotonin, a neurotransmitter responsible for the feeling of pleasure triggered by a piece of chocolate. The issue is that these are fast-absorbing carbohydrates, and what happens when we eat them is the creation of spikes in blood glucose levels, which rise quickly and drop just as abruptly; result – hunger shortly after and, probably, low energy. Serotonin and dopamine are the stars when we talk about diet and mental well-being.
In short, balance is always the key - a diet composed of balanced amounts of each of the foods mentioned above, with a predominance of the former, is a protective factor for health and the prevention of disease, both physical and mental.
Nutrients for Mood?
We can already understand that in a balanced diet, mental health is supported. And what association may exist with mental disorders? A diet rich in ultra-processed foods, with little nutritional variety and micronutrients, seems to be associated with the worsening of depressive symptoms. Indeed, the Western diet, which includes high amounts of processed products, is associated with a higher risk of mental health problems. On the contrary, several studies indicate that the Mediterranean diet, which includes vegetables, fish, lean meats, whole grains, and healthy fats (e.g., nuts), has a positive impact on reducing depressive symptoms.
“We are what we eat.” Or rather: do we eat what we feel? On the other hand, when we talk about mood, we cannot ignore so-called emotional hunger. Anyone who has ever felt the need to find comfort in food during a moment of anxiety certainly did not turn to a plate of broccoli. In these cases, comfort is preferably found in fast-absorbing foods, very tasty but poor in nutrients. Difficulty in managing emotions may lead to the use of this strategy.
Nutrients for self-esteem?
If someone were to ask us: “Who has ever felt guilty after eating a certain food, raise your hand,” how many auditoriums would we need? The immediate gratification that a food provides is often accompanied by a later feeling of guilt and a sense of failure that affects the body image we present and the self-esteem we build. Thoughts such as “in for a penny, in for a pound” may also arise, or we use compensatory mechanisms, such as restricting ourselves the next day by eating very little or increasing physical exercise. What happens? The cycle continues. Here we see the very strong connection between nutrition and mental health.
The truth is that food should be our best friend; however, diet culture and beauty ideals make us feel that it is one of our worst allies. When we engage in extreme dieting and begin to consume fewer calories than we need, the body triggers a series of reactions to return to balance, which is why we generally feel fatigue afterwards. With calorie restriction, we experience hunger, feel less satiety, and food seems increasingly appealing. When we deprive ourselves of a certain food, it becomes even more tempting. The extreme can lead to eating disorders.
We may need to find new ways of relating to food – having the ability to feel and understand internal signals of hunger and satiety, eating for physical rather than emotional reasons, and without forbidden foods. And this alone could be an entire new article.
We want to nourish body and mind
It is in the variety of meals that we can find a healthy diet, with effects on both body and mind. We have already written in the article “What are the signs of overwork?” how this is reflected in the pace of daily life and how often we do not even stop to eat.
In this article, we want to talk about the term diet as the pattern of what we regularly eat, focused on a balanced intake of nutrients for health, rather than a temporary and restrictive approach aimed at achieving specific weight goals. As we have seen, having a healthy diet for good mental health may not correspond exactly to what we are used to hearing.
Recognizing patterns between food and emotions and breaking eating habits is challenging, but no one has to do it alone. The professionals at Ivory Therapy can help in acquiring different strategies for emotional regulation and in understanding changes that may be necessary for better physical and mental health, adapted to each person, without sacrifices and without guilt.
Experiencing the benefits of a more balanced diet is gradual, through daily choices whose impact accumulates over time. Nutrition is certainly not the cure for all mental health issues, but it is a step in the right direction – we nourish the body, the mind, the mood, and self-esteem.
