Food and mental health: why what we eat influences how we feel
“We are what we eat” has become that cliché phrase that frequently appears in consultation rooms or conversations with friends to remind us how important nutrition is for physical health. Although being a cliché does not mean it is not true, when discussing the effects of food on the body, the discussion usually boils down to having a few extra or fewer kilos and, therefore, to measuring oneself by appearance. However, in practice, that “we are what we eat” not only applies in that sense, but it is also crucial to understand that what is on our plate also plays a key role in our emotions and feelings.
TL;DR
- The phrase "we are what we eat" extends beyond physical appearance to significantly impact our emotions and feelings.
- Diet influences brain function and the production of mood-regulating hormones like serotonin, often called the "happiness hormone."
- Tryptophan, an amino acid from protein sources, is necessary for serotonin production, with nearly 90% synthesized in the gut.
- A balanced gut microbiota, composed of microorganisms in the intestine, is crucial for mental health via the gut-brain axis.
- Imbalances in gut bacteria, such as Firmicutes and Bacteroidetes, have been linked to various mental health disorders.
- Consuming fruits and vegetables, especially with fiber and antioxidants, supports gut health and mental well-being.
- Healthy fats, particularly omega-3 fatty acids found in fish, may reduce the risk of depressive disorders.
- Adequate nutrition during early childhood is critical for proper brain development and emotional regulation, influencing future mental health.
- Creating healthy habits, including a balanced diet, exercise, and good sleep, is essential for emotional well-being at all ages.