Everything is connected to everything and therefore what we consume affects how we feel mentally. I will give you simple example: after a party where we eat all kinds of food and have a few drinks, we don’t feel well the next day (more or less depends on the party), not only physically but also mentally.. Why?
In our beautifully perfect body, there is something called the Gut-brain axis, which is the connection between the gut microbiota and the central nervous system, and this amazing connection works both ways.
This means that the brain has a direct effect on the stomach and intestines, and even just the thought of food can release our gastric juices, and on the contrary, when our digestive system is not quite well after our party, it sends a signal to the brain and we are in a bad mood. Maybe we feel even depression or anxiety and regret that we went to that party or ate this and that and so on..
And therefore “unhappiness” in the digestive tract can be the cause or aggravation of “unhappiness”, maybe even anxiety and depression.
Another and beautiful example of the opposite direction of connection is when you like somebody and you feel “butterflies” flying in your stomach and a less beautiful example is when you are nervous and “it” makes you sick in your stomach.
Do you like sayings? These are perfect for this:
“I can’t digest it”
“I don’t have the stomach for this”
I often come across that people have existing problems in the digestive tract without an obvious physical cause, and many medical examinations do not find anything. This happens because their mental health, including stress and emotions, plays a big role.
If you want proof of this connection, these two parts are connected by the vagus nerve (Nervus Vagus), which says a lot in itself.
Furthermore, the connection takes place using neurotransmitters. Neurotransmitters are chemicals in the brain that transmit signals between nerve cells, called neurons. These neurotransmitters such as noradrenaline, epinephrine, dopamine or serotonin have an effect on our feelings of happiness and satisfaction, but also on how we sleep.
A number of these neurotransmitters are also produced in the intestines. For example, the neurotransmitter GABA (gamma-aminobutyric acid), which helps control feelings of fear and anxiety.
So how does the food and drinks that we consume affect our mental health?
- Nutrient Deficiency: Eating a diet low in essential nutrients such as omega 3 fatty acids, B vitamins, zinc and magnesium can increase the risk of mental health problems such as depression, anxiety and ADHD.
- Blood sugar level: Eating foods high in sugar and refined carbohydrates can cause a rise in blood sugar followed by a rapid drop, and this fluctuating level will not only put pressure on other organs (and the development of other diseases such as diabetes) but also affect our mood swings, irritability and fatigue.
- Food intolerance: Some people may experience mental health symptoms such as anxiety, depression and brain fog due to food intolerance or sensitivities
What should we exclude from our diet or at least reduce to a minimum?
- Stimulants that deplete important minerals from our body, such as coffee, tea, energy drinks, chocolate
- Simple sugars – all processed and sweetened foods such as cookies, cakes and other sweets
- Foods to which we are allergic or sensitive – usually this is gluten, cow’s milk products or preservatives in food
What, on the other hand, positively affects our mental health?
I will return again to our digestive tract. The health of our gut microbiome positively affects mood and overall mental health.
Therefore a balanced and varied, colorful diet is essential for maintaining good mental health.
happy gut = happy mood
Let’s look at some examples, that you should not miss in your diet:
- Omega-3 fatty acids – fish such as salmon, sardines, mackerel, eggs, nuts and seeds like walnuts, flax seeds, chia seeds, hemp seeds
- Fiber – whole grains, nuts, seeds, fruits and vegetables
- Fermented foods – white organic yogurt or kefir, sauerkraut
- Vitamins and minerals in vegetables and fruits – its perfect to combine them as I wrote in my article: What is a colorful diet?
Thus food plays a very important role in our overall health, including our mental health. And we are the only ones who can really influence it!
Disharmony always manifests itself somewhere and if we are wise and listen to our body, we always can find the path back to harmony.
So the goal is not to be perfect.. perfect is nothing or, on the contrary, it is everything! The goal is not to blame ourselves for mistakes, knowing that next time we will do it at least one step better…
