The Mood-Boosting Power of Food: A Holiday Survival Guide

The holiday season has begun!

In the Philippines, this means a whirlwind of parties, family gatherings, and an abundance of delicious food. While these celebrations are joyful, they can also bring stress and demands.

Are you looking to maintain your energy and positive disposition amidst the Christmas rush?

Understanding the connection between food and mood is crucial. The food we eat can significantly impact our energy levels and overall mood, helping us cope with the unique stresses and demands of Christmas in the Philippines.

Leading health organizations provide practical strategies and expert tips to help you navigate the holidays with a happier, healthier you.

IT’S IMPORTANT TO MONITOR WHAT YOU EAT TO MAKE BETTER CHOICES. LOG THEM HERE.

The Food and Mood Connection: What the Experts Say

Leading health organizations like the American Heart Association (AHA), Aetna Health Guide, Better Health Channel, and the British Dietetic Association (BDA) emphasize the significant impact of diet on mental health.

The AHA humorously points out the “hangry” phenomenon, illustrating how intertwined our food choices and emotional responses are.

• The Two-Way Street: The relationship between food and mood is bidirectional. What you eat affects your mental health, and your mental state influences your food choices.
• Comfort Food Trap: Stress and depression often lead to cravings for high-calorie, unhealthy treats. However, these “comfort foods” can create a vicious cycle, increasing the likelihood of depression and anxiety due to unhealthy fats and added sugar (AHA).
• Nutrient-Rich Foods: Your Mood Boosters: A healthy diet rich in fruits, vegetables, whole grains, nuts, and seeds provides essential vitamins, minerals, healthy fats, and fiber. These nutrients reduce inflammation and improve brain function, alleviating symptoms of depression (Aetna, Better Health Channel).
• Gut Health Matters: A varied, healthy diet feeds beneficial gut bacteria, improving gut health and lowering inflammation. Chronic inflammation from an unhealthy diet can contribute to depression (Better Health Channel).

READ: How Can Food Boost Health and Wellbeing?

Essential Nutrients for a Better Mood

• Fiber: Regulates glucose absorption, preventing sugar spikes and crashes. Find it in plant-based foods and whole grains (Aetna).
• Antioxidants: Combat inflammation and support mental well-being. Load up on berries, leafy green vegetables, and foods with Omega-3 fatty acids (Aetna).
• Folate: Aids in dopamine production without the sugar-related crash. Leafy greens, lentils, and cantaloupes are excellent sources (Aetna).
• Vitamin D: Helps produce serotonin, a key neurotransmitter. Get it from salmon, tuna, egg yolks, and fortified milk/orange juice (Aetna).
• Magnesium: Vital for the food-mood connection. A lack of magnesium can worsen anxiety and depression. Find it in cacao nibs, almonds, cashews, spinach, bananas, and beans (Aetna).
• Omega-3 Fatty Acids: Correlated with lower levels of depression and impulsivity. Found in fish and nut oils (AHA, BDA).
• Iron: Prevents anemia, which can cause weakness and fatigue. Get it from red meat, poultry, fish, beans, pulses, and fortified cereals (BDA).
• B Vitamins: Deficiencies can lead to tiredness, depression, and irritability. Found in fortified foods, animal protein, and wholegrain cereals (BDA).
• Selenium: Deficiency may increase feelings of depression. Brazil nuts, meat, fish, seeds, and wholemeal bread are good sources (BDA).

READ: How to Improve Gut Health

Practical Strategies to Boost Your Mood Through Food

1. Embrace Colorful Foods: Include a variety of bright fruits and vegetables
2. Eat Nutrient-Dense Snacks: Opt for nuts, seeds, and dark chocolate
3. Limit Processed Foods and Sugary Drinks: Focus on whole, unprocessed foods
4. Monitor Caffeine and Alcohol Intake: Be mindful of the impact on mood and sleep
5. Stay Hydrated: Drink enough water to support brain function and energy levels
6. Stock Up on Healthy Snacks: Keep convenient options like bananas, nuts, or carrots readily available
7. Eat Mindfully: Take time to enjoy your food, away from screens, and share meals with others
8. Eat Regular Meals: Eating breakfast and regular meals containing some carbohydrate helps us have enough glucose in our blood

The British Dietetic Association (BDA) suggests

• Prioritizing healthy carbohydrates at regular times to stabilize blood glucose levels
• Including a variety of protein, vitamins, and minerals to support bodily functions
• Focusing on fruits, vegetables, wholegrain cereals, and protein foods, including oily fish

Addressing deficiencies: If you suspect you have a vitamin or mineral deficiency, consult a healthcare professional for testing and guidance on supplementation.

Breaking the Cycle: The Power of Positive Change

Choosing healthy foods can break the cycle of bad moods and unhealthy eating. Studies show that people who eat more fruits and vegetables report feeling calmer, happier, and more energetic.

The evidence is clear: food and mood are deeply connected. By making informed dietary choices, focusing on nutrient-rich foods, and adopting healthy eating habits, you can positively influence your mood, reduce symptoms of depression and anxiety, and promote overall mental well-being.

Start today and embrace the power of food for joyful wellness.

Sources:

• What You Eat Affects Your Mental Health, Aetna Health Guide
• Food and Mood, American Heart Association
• Food and Your Mood, Better Health Channel (Victoria State Government, Australia)
• Food and Mood, British Dietetic Association

Photo by Alex Haney on Unsplash

DISCLAIMER

This article provides general information and does not constitute medical advice. Consult your healthcare provider for personalized recommendations. If symptoms persist, consult your doctor.