Nutrition and mental health? Here's some food for thought

Food is one of the most powerful rewards. There’s nothing better than than knowing something delicious is waiting for you in the kitchen. Unfortunately, that pleasure only lasts a short while. But how does science explain our mood after digestion?

Recent studies show how our brain, nervous system, gut and behaviour are intricately intertwined. Our gastrointestinal tract accommodates millions of bacteria which influence the production of neurotransmitters. These chemical substances are continuously carrying messages from our gut to our brain.

There are two types of bacteria: the ‘good’ and the ‘bad’. Eating healthy foods encourages the growth of the good ones, which then increases the production of neurotransmitters (such as serotonin and dopamine). However, junk food and sugar - which feed ‘bad’ bacteria - can cause inflammation that in turn, hinders production.

As soon as our mouths taste exquisite food, dopamine is released into the brain. This pleasure hormone and neurotransmitter controls our satisfaction – without it interest and motivation are lost. Although sugar induces inflammation, it ironically also causes a spike in dopamine. However, sugar rushes are fleeting and they are shortly followed by a mood crash.

Sticking to a healthy diet is the answer to minimising mood swings. Stable neurotransmitter production enables the brain to receive clear positive messages which emotions reflect. So which foods boost mental health and wellbeing? Here are some examples:

1. Whole foods such as: fruits; vegetables; seeds; pulses; whole grains; meat; fish and eggs
2. Unsaturated fats: nuts, avocado, olive oil, omega-3