Written by: Hanna Hanula, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Living a busy life, surrounded by convenient takeaway options and colorful ads of ready meals just to be put into the microwave, we rarely stop to think about the importance of food on our mood. Yes, in theory, we all 'know' that proper nutrition is one of the keys to a healthy life. Yes, in theory, we all 'know' that we can improve our health by keeping a proper diet. But how exactly does it work, and how can food influence our mood?
Think of the food you consume as pure energy that consists of healing properties, various chemical compounds, and their interactions within our cells. The very food you consume acts every single time, like the data being encoded inside your cells, affecting it either positively or negatively.
If your diet is rich in wholesome foods, including fresh fruits and vegetables, seafood and fermented foods, then the chances are that your mood is stable. However, suppose you consume many processed foods like pastry, fried food, sodas or instant soups. In that case, the additives that are used in their production (like hydrogenated oils, sugar, gluten, flavor enhancers, and food colorings, among others) may lead to anxiety and depression. Just like you can mess up your excel sheet by putting incorrect data, an unhealthy diet can lead to gut dysbiosis that, in turn, may trigger mood disorders and other health-related issues. To put it simply, if you regularly eat processed food, you're more likely to be unmotivated, unhappy, bloated and inflamed.
But what does my gut have to do with my mood?
Our gut forms an Enteric Nervous System made of neurons that governs the function of the gastrointestinal tract. The ENS has over 500 million neurons, making it secondary to the brain. That is why our gut is called a 'second' brain because its irritation can send signals to the central nervous system (CNS), which in turn can prompt mood changes. The gut serves as a manufacturing plant for over 30 neurotransmitters – tiny messengers between cells. Among those, we have, for example, serotonin that is known as a feel-good compound. When our serotonin levels are high, we naturally experience happiness and relaxation. However, when it's lacking, we may suffer from anxiety, depression, sadness, low energy, and crave sweets. And 90% of our serotonin – let me repeat that, 90%! – is produced and stored in the gut! Another example, GABA (gamma-Aminobutyric acid) has a calming effect on us. When its production is deficient, then we may experience chronic stress and sleeping troubles. Dopamine is, in turn, responsible for our motivation, enthusiasm, and drive. Low dopamine can cause apathy, chronic fatigue, feeling of boredom, and, again, depression. Other neurotransmitters are acetylcholine and glutamate, to name just a few.
To support the proper production of all neurotransmitters, we need a balanced microbiome
More and more scientists are learning that what's good for our health comes down to what's suitable for our gut microbes. A 2019 review published in Frontiers in Nutrition concluded that diet is the most significant factor influencing microbiome composition. And to have that balanced microbiome, we need to provide gut bacteria with the right food.
Our good bugs thrive on fiber which is only found in plants. That is why it is essential to consume fresh fruits and vegetables daily. Also, to ensure the proper development of good bacteria, we want to avoid excessive intake of processed carbohydrates, foods high in yeast and sugars that actually contribute to gut dysbiosis. At the same time, we could increase our intake of foods rich in probiotics and prebiotics. The best sources of probiotics – the live bacteria, are fermented vegetables, kimchi, kefir, unsweetened yogurts, and kombucha. They enhance the digestibility and absorption of nutrients, activate the immune system, improve bowel movements and overall metabolism. Prebiotics are food (a fiber that acts as a fertilizer) for good bacteria in our gut. So what can we eat to feed our tiny little friends? Garlic, onion, leeks, unripe banana, oats, flaxseed, and apples.
As you can see, everything we put on our plates, every meal we eat, and every single snack we munch affect our gut and mood. So make an audit of the foods you regularly consume and see if they contribute to a healthy microbiome or rather fuel gut dysbiosis.
Hanna Hanula, Executive Contributor Brainz Magazine
Hanna Hanula is a leading nutritionist, naturopath, and mindset coach specializing in gut and mental health. She is a former sufferer of high functioning anxiety, ADHD, social anxiety, and several digestive issues (mainly IBS, Candida, Sibo and food intolerances) who healed herself by working holistically on the gut-brain axis. She then developed her own unique method called GEM based on gut healing (G), energy medicine (E) and mindset (M). She became passionate about helping others understand the importance of the influence of food on our mood. She is a founder of Souliciously Hanna, a coaching practice through which she runs group programs called Holistic Anxiety Reset and coaches private clients. She is also the author of Stress & Anxiety - the ultimate remedies guide. Her motto is that if you really want to heal your anxiety and feel comfortable in your body, then you need to address your emotional center - your gut.
