Nourishing Connections: Exploring the Relationship of Food and the Brain

Have you ever thought about how mental health influence food behaviour?

I have a friend who can’t eat when she’s stressed. When she gets stressed, she doesn’t eat anything and she can only drink water. She tends to be over-critical of her food and finds small excuses not to eat. I have another friend who eats way too much when he’s stressed. He’ll put away an entire pizza by himself.

Have you ever been in a situation where you ate a lot of food without even realizing it? And then, when you realize what you’ve done, you feel guilty. It feels like you weren’t really in control when you were eating.

The truth is, we often aren’t in control of what we eat. Or at least, we aren’t in as much control as we think.

There are a lot of factors that influence our food choices, and mental health is one of them. Mental health and food choices are more closely related than you might think.

Welcome to a fascinating journey exploring the remarkable relationship between what we eat and the profound impact it has on our brain health. In this article, we'll delve into the intricate connections between food and the brain, unraveling the secrets and science behind this vital relationship. So, grab a healthy snack, and let's begin!

The Power of Nutrition:

We often hear the saying, "You are what you eat," and it turns out, there's a lot of truth to it, especially when it comes to our brain. Our brain, like any other organ, requires proper nourishment to function optimally. By fueling our bodies with a balanced diet, we can support our brain's cognitive abilities, emotional well-being, and overall mental health.

Nutrients for Brain Health:

Let's spotlight some key nutrients that play a pivotal role in supporting brain health.

Omega-3 Fatty Acids: These healthy fats are like superheroes for the brain. Found in fatty fish, walnuts, and flaxseeds, omega-3 fatty acids have been linked to improved cognitive function and a reduced risk of age-related mental decline.

Antioxidants: Nature's warriors against oxidative stress, antioxidants are abundant in colorful fruits and vegetables. They help protect brain cells from damage caused by free radicals, promoting a healthy brain.

The Gut-Brain Connection:

Did you know that our gut and brain are in constant communication? It's like a dynamic duo working together to maintain our overall well-being. The gut microbiome, a collection of trillions of bacteria residing in our digestive system, plays a crucial role in this relationship.

We support a diverse and healthy gut microbiome when we consume foods rich in probiotics, such as yogurt and fermented vegetables. This, in turn, positively influences our brain health, mood, and even cognitive function.

Food for Thought: Real-Life Examples:

Now, let's bring this relationship to life with a couple of relatable examples:

The Mid-Afternoon Slump: We've all experienced that post-lunch dip in energy and focus. Instead of reaching for a sugary snack, opt for a brain-boosting choice like a handful of nuts or a piece of dark chocolate. These choices provide a combination of healthy fats and antioxidants that can help sustain your energy levels and keep your brain sharp throughout the day.

Exam Time Survival: When preparing for exams or intense mental work, feeling stressed and anxious is common. Incorporating stress-busting foods, such as blueberries, avocados, and green tea, into your diet can provide a calming effect on the brain, helping you stay focused and relaxed.

The Brain-Food Connection: A Delicious Journey:

Remember, nourishing your brain doesn't have to be boring or tasteless. Experiment with new recipes, explore different cuisines and embrace the joy of eating mindfully. And don't forget to savor the flavors along the way!

Get our Course "Food & Health" and start your journey Today!! 

How Mental Health Influence Food Behaviour

Eating a balanced diet is an important part of maintaining your physical health and overall well-being. But did you know that your mental health can also have a major impact on your food choices?

The foods you eat can have a direct effect on your mood, and the way you feel can influence the foods you crave. It’s a cycle that can be difficult to break, especially if you’re not aware of how your mental health can impact your eating habits.

Here are some surprising ways your mental health can secretly control your food choices and how to break free from the cycle.

1. Stress & Anxiety

It’s no secret that stress and anxiety can lead to emotional eating, but did you know that these conditions can also lead to a decrease in appetite and food intake?

When you are feeling anxious or stressed, your body releases a hormone called cortisol. This hormone is responsible for the “fight or flight” response and can also affect your appetite.

2. Depression

Depression is a mental health condition that can cause feelings of sadness, hopelessness, and a general lack of interest in things that once brought pleasure. People with depression often experience changes in their eating habits, which can include eating more or less than usual.

Some people with depression find comfort in food and may eat more high-calorie, high-carb, and high-fat foods. This is often referred to as emotional eating or stress eating, and it can lead to weight gain and other health problems.

On the other hand, some people with depression may lose their appetite and have little interest in food. This can lead to weight loss and other health problems, especially if it goes on for an extended period.

3. Boredom

Boredom can lead to mindless eating, especially if you’re not in tune with your hunger cues. This can lead to eating foods that you don’t even really want or enjoy, but it’s something to do.

If you find that you’re eating when you’re not hungry, try to find other activities to fill your time.

4. Loneliness

A 2019 study found a direct link between loneliness and the types of foods we eat. People who reported feeling lonely were likelier to eat foods high in saturated fats (like butter and cheese), and less likely to eat foods high in omega-3 fatty acids (like salmon and walnuts).

This is significant because omega-3 fatty acids have been shown to help reduce symptoms of depression and anxiety. And while the study couldn’t say that loneliness caused poor eating habits, they did find a clear connection.

If you’re feeling disconnected from others or like you don’t have a strong support system, you may be more likely to reach for comfort foods that are high in fat and sugar.

5. Low Self-Esteem

Self-esteem is the value you place on yourself. If you have low self-esteem, you may not feel like you deserve to eat healthy foods. You may feel like you're not worth the time and effort it takes to prepare healthy meals.

On the other hand, if you have low self-esteem, you may feel like you don't deserve to indulge in your favorite foods. You may feel like you're not worth the pleasure that comes from eating a delicious meal.

Low self-esteem can lead to disordered eating behaviors, like binge eating or restricting your food intake. It's important to work on improving your self-esteem to have a healthy relationship with food.

6. Childhood Memories

In some cases, our mental health can influence our food choices by taking us back to our childhood memories. If you had a happy childhood and were lucky enough to have regular home-cooked meals, you might be more likely to look for those foods as an adult.

"Emotional eating can be a positive experience," says registered dietitian and nutritionist, Vanessa Rissetto. "If you had a bad day and you come home to a warm, home-cooked meal, you might feel better. That's a positive experience."

But if you didn't have a positive experience growing up, Rissetto says that's okay too. "You can create your memories and you can create your own positive experiences. Just because you didn't have that doesn't mean you're doomed to fail."

It's okay to have a negative relationship with food, but it doesn't have to last forever. If you're struggling, you can find a professional to help you work through your emotions and create a healthy relationship with food.

7. Anger

Anger and frustration are emotions that can fuel a desire to eat, but it’s not the same as stress eating. When we’re angry, we tend to eat more quickly and are less likely to pay attention to hunger cues.

If you find yourself eating when you’re angry, it’s important to recognize that this is a coping mechanism and there are other ways to deal with your anger that don’t involve food. Try going for a walk, doing a quick workout, or even just taking a few deep breaths.

If you’re still hungry after you’ve taken a moment to calm down, then go ahead and eat something. But try to focus on eating mindfully and paying attention to your hunger and fullness cues.

8. Guilt

Guilt is a complex emotion that can be tied to our mental health, and it can certainly influence our food choices.

For example, if you feel guilty for eating a big breakfast, you might choose a lighter lunch. If you feel guilty for not eating enough vegetables, you might make an effort to include more in your dinner.

Guilt can also lead to restrictive eating, which can have serious negative effects on your physical and mental health. If you’re concerned about your eating habits, it’s important to talk to a doctor or a mental health professional.

9. Happiness

Of course, we all want to be happy. Did you know that what you eat can have a profound effect on your mood? Foods like salmon, berries, nuts, and seeds are rich in nutrients that support brain health and can help to boost your mood.

On the flip side, foods high in sugar and processed carbs can lead to a crash in blood sugar levels, which can leave you feeling cranky and irritable.

Eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats can help to support your mental health and keep your mood stable.

10. Religion

If you follow any kind of religious diet, such as Kosher, Halal, or vegetarianism, you may find that your mental health can impact your relationship with food. In particular, if you are struggling with issues around control, guilt, shame, or anxiety, you may find that your religious diet can exacerbate these feelings.

For example, if you are feeling particularly anxious, you may find that you become more rigid in your religious dietary restrictions, which can lead to feelings of deprivation and guilt if you are unable to follow your diet perfectly.

Suppose you are struggling with your relationship with food and your mental health in the context of a religious diet. In that case, it can be helpful to work with a Registered Dietitian who can help you navigate these complex feelings and develop a more flexible and balanced approach to eating.

11. Grief

Grief is a natural response to loss, and it can take many forms, including emotional, physical, and psychological. It's important to remember that grief is not just about death. We can experience grief when we lose a relationship, a job, a home, a pet, a way of life, or even our health.

When grieving, some people may lose their appetite and have trouble eating, while others may find comfort in food and overeat. It's important to allow yourself to feel your emotions and find healthy ways to cope with your grief, such as talking to a therapist, joining a support group, or finding other ways to nurture your mental and emotional well-being.

12. Money

Money is a major factor in food choices. If you’ve ever been a broke college student, you know you can’t always afford the healthiest foods. A 2019 study conducted by the Harvard T.H. Chan School of Public Health found that the healthiest diets cost about $1.50 more per day than the least healthy diets.

Food costs are a major barrier to healthy eating for many people. If you’re on a tight budget, you may not have access to fresh produce and other healthy foods. Instead, you may have to rely on cheap, processed foods to fill your plate.

13. Social Media

Social media can be a great way to connect with people, but it can also hurt your mental health. Seeing images of people who are thinner, more muscular, or who eat “healthier” foods than you can lead to feelings of inadequacy and low self-esteem.

In some cases, social media can even lead to disordered eating behaviors, like orthorexia, which is an unhealthy obsession with “clean” eating. If you find that social media is hurting your mental health, it may be time to take a break or unfollow accounts that make you feel bad about yourself.

14. Peer Pressure

It’s not just kids who are influenced by peer pressure. Adults are, too. And that’s especially true when it comes to food. If you’re at a restaurant with friends and everyone is ordering a big, juicy burger with a side of fries, you might be more likely to do the same, even if it’s not what you want.

On the other hand, if you’re out with friends who are all ordering salads, you might feel pressured to do the same, even if you’re in the mood for something a little heartier. While it’s great to make healthy choices, it’s also important to listen to your body and eat what feels right for you in the moment.

15. Media

If you find yourself reaching for the chips and cookies during your Netflix binge, you’re not alone. Media can have a significant impact on your food choices.

From commercials to movies to social media, we are constantly bombarded with images of food. And more often than not, these images are of high-calorie, high-fat, and high-sugar foods.

This can subconsciously influence you to make similar choices when it comes to your eating habits.

Conclusion

Your mental health can have a huge impact on your food choices, and while it’s not always easy to manage your mental health, it’s important to try to make the best choices for your body and brain when it comes to the food you eat.

If you have a mental health disorder, it’s important to seek help from a medical professional. If you are struggling with your mental health, you can also reach out to a friend or loved one, or contact a mental health hotline for help.

Get our Course "Food & Health" and start your journey Today!! 

Sources

health.harvard.edu

ncbi.nlm.nih.gov

actionforhealthykids.org

genomind.com