How a Healthy Diet Affects Your Mood and Mind

There’s no denying it, what we eat has a direct impact on our mental health. 

Did you know that 90% of our serotonin receptors are actually located in our gut? Serotonin is one of our feel good neurotransmitters, like dopamine (which, by the way, the gut also influences the production of). We have what’s called a gut-brain axis, where our gut and brain are in direct communication with one another. When we consume highly processed foods, refined sugars, greasy foods, sodas, diet sodas, these ingredients destroy and break down the good bacteria in our gut. Because yes, there is such a thing as good bacteria. 

A little bit about the gut and gut health

The gut and brain communicate to one another through the nervous system, our hormones, and our immune system. But what’s even more surprising, is the microbiomes in the gut can directly communicate with the brain via the vagus nerve which transports neurotransmitters from the gut to the brain. 

Our gut microbiome also regulates our immune response. When we feel highly stressed our immune system alarm bells go off. And when one experiences chronic stress, their immune system treats it as if it were a chronic infection and protects your body through an inflammatory response. But when the immune system is constantly triggering an inflammatory response from an overdrive of stress, this excessive inflammation can lead to depression disorders, high blood pressure, autoimmune disorders and so on. We’re not trying to scare you, but we’re trying to show you how the microbiomes in our gut support our immune system and can prevent the development of mental and physical diseases. 

Gut health and mental health

Many studies have revealed a link between Irritable bowel Syndrome to depression and anxiety. When the gut is in a poor and unhealthy state, we are producing less of our feel-good hormones. On the flip side, when our gut is in a healthy state, then we are producing a healthy amount of serotonin and dopamine and are less likely to develop, yes gastrointestinal issues, but also issues related to mental health, like depression and anxiety. 

We want to promote the production of good bacteria in our gut, and the only way to do this is by eating healthy foods. When we have a supportive amount of good bacteria available in our gut, then our gut can produce these feel-good neurotransmitters and send the message to our brain that yes, we in fact feel, if not good, then great. If the message to our brains is foggy and unclear, then our moods will reflect that. 

What foods are healthy for the gut and what foods aren’t?

Fast foods, canned foods, sugar, sugar coated snacks, instant soups, white bread, and fried foods, like nuggets and french fries are examples of food that flush out the good bacteria from the gut and crowd the gut with bad bacteria. Though these foods may feel satisfying and gratifying in the moment, afterwards, you may experience a decrease in energy, ability to focus and clarity. Long term, you may notice a decrease in feeling optimistic and a decrease in feeling emotionally satisfied. 

Foods which you can include in your daily diet to improve your gut health are sugar-free yogurts, plenty of fruits, vegetables, nuts, seeds, fish (that isn't fried), small portions of lean meats, kefir, kombucha and fermented foods like tofu. A well balanced diet doesn’t only have to be about looking great in the mirror, but is also about staying healthy from the inside out.

Eating healthy is a way for us to take control of how we feel, our ability to concentrate at work, on ourselves and on those we love. One of the most valuable ways we can take care of ourselves is by taking care of what we put in our bodies. 

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