Diet and mood- The corelation.

How are the two related?

We all have days when we feel happy, content and also those days when we feel extremely low and irritated.

But do you know that such changes may also be because our brain might be deprived of specific vitamins and nutrients? Yes, it is true! If your brain is deprived of good quality nutrition, or if free radicals and damaging inflammatory cells circulate within the enclosed space, it will lead to depressive symptoms.

Diet and mood: The Correlation.

Earlier, there was no scientific acknowledgement of diet affecting our mood. But we do have enough research available now to show that food and brain health is closely related.

Studies have found several consequences and correlations between not only what you eat, how you feel and how you ultimately behave, but also the kind of bacteria that lives in your gut.

A 2014 systematic review and meta-analysis of dietary patterns and depressions in community-dwelling adults stated that a healthy diet pattern significantly associates with reduced possibility of depression.

Another study further added that removing meat, fish, poultry, and eggs improved mood scores in just two weeks.

It also showed that a vegetarian diet is associated with a healthy states of mind and lesser outbursts of tension, anxiety, depression, anger, hostile and fatigue.

But what is the magic factor in vegetarian diet that brought about dramatic changes in the mood during the study?

The answer to this is that most of the vegetables are substantially rich in antioxidants. This reduces inflammatory bacterial production in the gut.

It is to be noted that among these studies, there was another research conducted on the effects of food intake on premenstrual depression.

The study determined that a complex carbohydrate-rich diet during the luteal phase of the menstrual cycle improved depression, tension, anger, confusion, sadness, fatigue, alertness and calmness amongst patients with premenstrual syndrome.

But can a high carb diet be beneficial in the long term?

Yes! Another study conducted, determined that diets high in carbohydrates and low in fat is associated with lower levels of anxiety and depression and also has beneficial effects on our psychological well-being.

The study significantly stated that on a high carb diet opposed to a high fat diet, individuals release lesser arachidonic acid.

Arachidonic acid is an inflammatory omega-6 fatty acid, which can adversely impact mental health through a cascade of neuroinflammation, inflaming our brain. A high level of this acid may result in major depressive episodes, which may also lead to suicide.

While some arachidonic acid is good, excessive dietary intake is often associated with depression.

The primary sources of arachidonic acid is chicken and eggs. Therefore, if we eliminate preformed arachidonic acid sources from the diet and follow a vegetarian diet or a vegan diet, it may benefit overall health and mental wellbeing.

A plant- centric diet improves the quality of life, productivity and is also low in cost.

It may sound implausible to you, but the notion that a good diet results better gut microbiome, which not only influences your bowel health, but overall wellbeing is true.

Trust this helps,

Roshni Sanghvi.