FOOD AND MOOD

We have all probably experienced a time when our mood influenced our food choices. Whether you crave comfort foods when sad, or lose your appetite when stressed, we know mood can influence how we eat. But what if what we eat can also influence our mood? Research suggests that this might be the case.

WHAT IS THE CONNECTION?
What we eat can impact many of the systems in our bodies that influence mood, depression, anxiety and other aspects of our mental health. These connections are still being investigated, but according to a recent research review, three areas seem likely to play a role. Eating patterns that lead to frequent changes in blood sugar trigger hormone responses that may alter mood. Brain health has been tied to inflammation and certain foods have been associated with either increased or decreased inflammation. And finally, our gut health, which is closely tied to the way we eat may also influence our mental health.

WHICH FOODS ARE INVOLVED?
Rapid and frequent changes in blood sugar are usually connected with refined carbohydrates often found in sweet snacks, sugary drinks and grains that are not whole . Limiting high sugar, low fiber foods or pairing them with other nutrient rich foods can help avoid spikes in blood sugar. Foods that provide omega-3 fatty acids such as fish, nuts and seeds are thought to help reduce inflammation. For gut health, probiotics (yogurt with active cultures, fermented foods) and prebiotics (high fiber foods like oats, asparagus, apples) can help support.

BOTTOM LINE
Our mental and physical health are complex and can be influenced by many factors. Even if one food is found to show benefits, our overall diet as well as physical activity, sleep and stress levels will also play a role. The good news is that healthy eating has almost no side effects and many potential benefits. Healthy eating patterns, like the Mediterranean Diet, promote physical health and may also help to support our mental health.

Reference: Firth Joseph, GangwischJames E, BorisiniAlessandra, Wootton Robyn E, Mayer EmeranA. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ 2020; 369 :m2382

Written by Jennifer M. Roberts, MS, RDN
AUGUST 2020
weeatlivedowell.com

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Good for Mind & Body

Eating well can certainly improve our physical health, but what if it could improve our mental well-being as well? The DASH (Dietary Approaches to Stop Hypertension) eating plan has been tested, successfully by researchers since the late 1990s as a way to lower blood pressure. A recent study suggests that people who follow DASH may also have a lower risk for depression. DASH emphasizes fruits, vegetables, and low-fat dairy and is low in meats, sugar-sweetened beverages, and saturated fat making it an overall healthful way of eating for people with and without high blood pressure. Want to see if DASH is right for you? Get started with these key parts of the DASH eating plan.

Increase your fruits and vegetables
The DASH plan calls for 8-10 servings of fruits and vegetables per day, which is substantially more than the average American currently gets. Increasing your intake provides key nutrients thought to play a role in DASH’s success – potassium, magnesium and fiber. When buying fruits and vegetables don’t discriminate if something isn’t “perfect”. Misshapen produce has the same nutrients as grade A produce, so don’t let it go to waste. DASH also presents a great opportunity to support local farms. Look for menu items featuring local produce or stop by a local farmers market.

Don’t skip the dairy
If you haven’t been getting your 2-3 servings of low fat dairy since you drank milk with lunch in school, it may be time to reconnect with this food group. Calcium is another nutrient thought to help with DASH’s beneficial effect on blood pressure. If cow’s milk products are not for you, look for replacements that offer similar amounts of calcium, protein and vitamin D.

Bring on the nuts and seeds
In addition to protein, fiber, and magnesium, nuts provide an antioxidant that may work to lower high blood pressure. Aim for 4-5 servings per week to take advantage of this benefit.

Ready to take on the full DASH plan? Head to www.nhlbi.nih.gov/health/health-topics/topics/dash/ for all the details.

RESOURCES:
1. Diet Shown to Reduce Stroke Risk May Also Reduce Risk of Depression. https://www.aan.com/PressRoom/Home/PressRelease/1624
2. DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report. https://www.nhlbi.nih.gov/news/2018/dash-ranked-best-diet-overall-eighth-year-row-us-news-and-world-report.
3. Lin PH, Allen JD, Li YJ, Yu M, Lien LF, Svetkey LP. Blood Pressure-Lowering Mechanisms of the DASH Dietary Pattern. J Nutr Metab. 2012;2012:472396.

Written by Jennifer M. Roberts, MS, RD.
May 2018

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