UH-OH! I walked into work the other day and there on the counter for all to share was a box of doughnuts from the shop down the street. I immediately said “NO” in my mind, but as the morning progressed, my willpower eventually lost its power against that delicious fried circle of dough beckoning from the box.
Doughnuts and depression
If only taming a sweet tooth could be a simple matter of wielding a little willpower! But the truth is, it’s a genetic inheritance to love foods made with half fat and half sugar. Scientists can actually see the reward system in our brain circuitry light up in response to these foods, giving us a dopamine and serotonin boost. These are the chemicals in our brain that make us feel good and calm.
Nutrition and brain chemistry
Although nutritional psychiatry research is still in its infancy, much is already known about the connection between what we eat and our mood.
For instance, we know food is our fuel. Without proper fuel, our bodies and brain do not function well. Dietary decisions such as skipping meals, cutting out entire food groups, and eating too many refined carbohydrates can negatively impact mood and general feelings of wellbeing. We also know that eating healthy foods can have a protective effect, providing energy to help you feel your best. What can you do diet-wise to support mental health? Try the following:
• Eat at routine intervals throughout your waking hours. Try not to go more than five hours without eating something.
• Choose fewer sweets and refined sugars while eating more whole grains, nuts, seeds, and oats.
• Include protein at every meal. Good sources include milk, yogurt, chicken, and fish.
• Eat a variety of foods, including your “5 A Day” fruits and vegetables, and make sure you’re getting adequate amounts of B vitamins, vitamin D, and magnesium.
• Include sources of omega-3 fatty acids, such as salmon, tuna, walnuts, and flax seeds, at least five times a week.
• Reach and maintain a healthy weight.
• Drink plenty of fluids—and by “fluids” I mean water. Be sure to drink at least 64 ounces of it each day.
• And, of course, it would not be an Eating Well article without mentioning the importance of getting regular exercise in addition to adopting a healthy eating plan.
It’s important to keep in mind that diet is not a replacement for proper medical care and treatment for mental health. Eating well to improve your mood should be done in conjunction with—not instead of—any other treatments recommended by your mental-healthcare team.
It may be tempting to treat our low moods with chocolate chip cookies, doughnuts, pizza, and such, but in actuality, scarfing down these foods offers only a short-term “fix” that will bring regret hours later when the serotonin and dopamine levels drop back down.
On the other hand, when you stick to healthy choices, you’re setting yourself up for fewer mood fluctuations, an overall happier mood, and a better ability to focus. Studies have even found that healthy diets can help with symptoms of depression and anxiety.
The impact of food on our mental health comes down to the choices we make every day. Take a good look at what you’re eating and putting into your body—keeping a food diary can help you visualize what and just how much you’re eating. Remember, making changes to your eating behaviors can help give your brain the fuel it needs to feel good and energized.
As for that doughnut—well I split one with a coworker and then limited fats and sweets for the rest of the day! Moderation is the key!
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
