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- There is a strong link between mood and food.
- Nutrition plays a positive role in your mental well-being, and can help to keep your spirits high during the colder season.
- Ensuring a consistent energy supply to your body, protecting your gut health, and consuming micronutrients all have a positive effect on your overall well-being.
When temperatures drop and our skies become grey and cloudy, many of us experience a downward shift in mood.
Our first instincts are often to indulge in comfort food, typically high in fat and refined starches, in an effort to feel better.
But have you ever paused to think that this could possibly contribute to an even lower mood?
The opposite is, however, true: nutrition can play a positive role in your mental well-being and assist in keeping your spirits high during the cooler season.
It can also protect against disease.
Here's how:
For a good mood, you need a consistent energy supply
There is a strong link between mood and food. Ensuring a consistent energy supply in your body can be achieved by eating small meals frequently. Breaking up meals during the day or including regular healthy snacks can help keep your energy levels even and prevent drastic insulin peaks and troughs
The type of carbohydrates consumed can also significantly affect your emotional state. Research suggests that a diet with a high glycaemic index may exacerbate depression symptoms.
The glycaemic index refers to a rating scale for carbohydrate-containing foods, indicating how quickly certain foods can raise your blood glucose levels. High glycaemic foods that cause a rapid blood sugar spike consequently result in a depletion of the blood glucose level to a lower level than that prior to eating. This so-called "crash" in blood glucose results in tiredness and irritability.
Examples of high glycaemic foods include refined carbohydrates, in which the fibre and nutrient-rich layers are stripped from the grain, such as white flour used in pastries, biscuits, white bread and white pasta. Simple sugars, such as sweets, table sugar, honey, and syrup as well as foods high in added sugars, such as desserts, ice creams, certain granola, protein bars and soft drinks are also characterised by a high glycaemic index. These foods play a contributing role to a rapid increase and decrease in blood glucose levels, potentially stripping you of energy.
However, not all carbohydrates are equal. Complex carbohydrates are those with higher fibre content and, thus, are digested at a slower rate. The slower digestion facilitates satiation (feeling full) and consistent energy levels by gradually increasing and decreasing blood glucose levels.
Complex carbohydrates are foods with a lower glycaemic index and have the opposite effect to high glycaemic foods, supporting the stability of your energy levels. Foods that serve as excellent sources of complex carbohydrates include whole grains, fruits, vegetables, nuts, seeds and legumes. The effects of refined carbohydrates on our blood sugar can also be mitigated if combined with other foods, protein or fats or high fibre sources, like vegetables.
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A good gut can contribute to a good mood
Gut health has been a trending nutrition topic for some time now, and it describes the impact the gut microbiome can have on your overall physical and mental health. The gut microbiome refers to the micro-organisms found within the intestinal tract. Emerging evidence suggests a balanced gut microbiome has a positive effect on our mental health.
Conversely, people with gastrointestinal disorders have higher rates of anxiety and depression. Although all the mechanisms of action are not completely clear yet, researchers are confident that the gut plays an important role in our mental health.
Plenty of good gut bacteria is needed for gut health, but sometimes our supply can become somewhat depleted due to our diet, illness, medication or other factors, like stress and alcohol.
Adequate amounts of prebiotics, which are types of indigestible fibre that feed the good bacteria, can support a healthy gut and should be consumed regularly. Good sources of prebiotics are whole grains, fruits, vegetables, legumes, pulses, nuts and seeds.
Additionally, foods or supplements containing probiotics (defined as live micro-organisms that confer health benefits to the host when taken in adequate amounts) can also support gut health. Though fermented food an also support gut health as some may contain probiotics, not all fermented foods actually contain adequate amounts of beneficial bacteria proven to confer health benefits.
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Micronutrient deficiencies and impact on well-being
Micronutrients are the unsung heroes that keep your body functioning and are often overlooked. Deficiencies in certain micronutrients are known to deteriorate general health and well-being.
Iron is an essential mineral in your body that carries oxygen in your blood. When there is an inadequate intake of iron from the diet or problems with the absorption of iron, it results in a condition called iron deficiency anaemia. The condition can mimic symptoms of depression, symptoms such as lethargy, irritability, inability to focus, and "brain fog".
Animal sources of iron are more easily absorbed by the body and can be found in liver, fish, red meat, chicken, and eggs. On the other hand, plant-based sources of iron include pulses and legumes, such as beans, lentils, nuts and seeds, dark green vegetables, and fortified cereals which are not as easily absorbed. Vitamin C can improve the absorption of plant-based sources of iron and should be incorporated into the diet, which can be found in sources, such as tomatoes, guavas, bell peppers and citrus fruits.
Similarly, vitamin B deficiencies can result in symptoms similar to depression, as well as irritability and tiredness. of B vitamins are meat, fish, eggs, dairy and some wholegrain cereals.
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Food as protector
Not only can micronutrient deficiencies worsen your mental well-being and clarity, but they can hinder your immune system's performance.
A balanced diet, diverse in a variety of nutrient-dense foods, is essential in promoting health. By adding vitamin and mineral-rich food sources to your diet, which are abundant in immune supportive and anti-inflammatory properties, you can not only protect yourself against infection, but accelerate your recovery time as well.
Three nutritious ways to support your mood and immune system
As winter approaches, support your immune system, energy levels and mood with smarter choices regarding your food and eating habits.
Here are our top tips:
1. Treat yourself to homemade soup. Adding ingredients, such as bulgar wheat, barley or quinoa to a traditional vegetable and legume soup is an easy way you can embrace the season and bulk up micronutrients, prebiotics and low GI wholegrains;
2. Eating small, frequent meals and snacks containing complex carbohydrates, such as wholewheat starch and fibre-rich fruits and vegetables, can improve and stabilise energy levels; and
3. Try reducing your intake of ultra-processed refined carbohydrates and sugary foods. While all foods can be enjoyed and the occasional indulgence is normal, making sure most meals are packed with colourful, fibre-rich whole foods, which gives you an opportunity to boost your physical and mental well-being.
Jenna Booth, Andrea Nel, Henrike Uys and Hannah Guthrie are final year BSc Dietetics students at Stellenbosch University.
This resource is for educational purposes only and cannot replace individual assessment by a healthcare professional. ADSA is the Association for Dietetics in South Africa. Visit www.adsa.org.za to find more dietitians in your area.
