The Effects of Food on Mood

There are wonderful keto recepies available for cake bases leaving all strarchy ingredients out and you won’t even notice the difference.

WORDS MARISA CUTILLAS

FOODS

TO PUT YOU IN A CHRISTMASSY MOOD

The old adage that ‘you are what you eat’ may be true after all. In 2019, a groundbreaking study by scientist Jeroen Raes and his team showed that having a healthy gut microbiome was linked to a lower risk of depression. The findings are a reminder of the importance that food can have for one’s mental and physical health so if you want to enjoy a happy and healthy Christmas, rejigging your diet in a few important ways may help.

CURB THE CARBS

In the lead-up to your big Christmas meal, following a Keto- or Paleo-style diet may be a good idea to consider. Recent studies have demonstrated that there is a vital link between high-glycemic diets and increased symptoms of despondency. High sugar foods also trigger hormones such as cortisol, adrenaline, glucagon, and growth hormone – all of which can cause changes in hunger, irritability, anxiety, and (in the case of people with recurrent hypoglycemia) mood disorders. If you want to lower your carb count during the festive period as well, opt for meat or fish and vegetables and avoid starchy foods such as mashed potatoes, sauces made with sugar or cornstarch, high-glycemic-index fruits, and starchy desserts.

GO MEDITERRANEAN

Numerous studies have shown that the Mediterranean Diet is ideal for battling inflammation, heart disease, and obesity. ›

On the other hand, foods that are high in calories and saturated fats (think fast-food burgers and salads dripping in unhealthy dressing) can have inflammatory effects. This diet is easy to follow, especially if you live in Spain. Fuel up with lean proteins, seasonal fruits and vegetables, nuts, legumes, and of course, ‘liquid gold’ (cold-pressed, extravirgin olive oil). Instead of refined desserts, opt for a nut tray and make sure that Omega-3-rich walnuts are served. ›

CHOOSE MOOD-BOOSTING FOODS

Some food flavours have mood-enhancing effects because they bear a surprising similarity to valproic acid – a commonly prescribed medication used to stabilise mood. The list of superfoods to enjoy this season include chocolate, strawberries, blueberries, tea and foods containing omega-3 fatty acids. When it comes to chocolate, make it raw. Chocolate that has not been excessively heated has a higher level of antioxidants, which can boost optimal heart health and keep you looking young.

FEED YOUR GUT

Foods that enable a wide array of gut bacteria to grow and thrive are linked to better moods. To create a healthy gut microbiome, start off by consuming plenty of fibre. Gut bacteria feed on fibre and produce shortchain fatty acids, which are highly beneficial to health. Feast on probiotic foods such as yoghurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, and pickles. These treats add a lovely, fresh kick to meals and your gut bacteria love them! ›

EMBRACE THE ART OF MINDFUL EATING

You should also eat mindfully, with full awareness of the way that job stress can lead you to make unhealthy food choices. A study published in the Journal of Applied Psychology showed that good quality sleep can serve as a protective factor between job stress and unhealthy midnight snacking. Ensure your room is comfortable, silent, and dark enough to make you feel sleepy almost as soon as you step into it.

There is an inexorable relationship between how you eat and how you feel. Keep your gut microbiome thriving and varied by consuming a fibrerich Meditteranean diet. Shun high-carb/high-sugar diets and embrace healthy foods that have a positive effect on mood. Finally, be mindful of the way in which stress can cause you to overeat, using sleep to break the link between the two. e