Diet & Mental Health: The Food-Mood Connection
It is said that our mental health should be of utmost importance. However, mental health problems are often neglected,
discriminated, and stigmatized, thus mental health cases are somehow increasing over the years. Mental health problems such as depression, anxiety, and other conditions are brought by many factors like stress, trauma, lifestyle, genetics, and environment – especially in this COVID-19 pandemic which drastically changed lifestyles and livelihoods.
One should not self-diagnose if currently experiencing some symptoms that affects his/her way of living. No, Google is not a doctor. Instead, immediately consult a professional to be diagnosed properly and to prevent further problems and complications – friendly reminder, prevention is better than cure.
Among the aforementioned contributing factors to mental health problems, lifestyle is the one which can be modified and improved through changes in diet, physical activity, and stress management. Mental health is regulated by hormones or neurochemicals like serotonin, norepinephrine, dopamine, and other neurotransmitters, which are produced mainly through specific nutrients. Hence, there is a relationship between the food that we eat and the regulation of our mood. This is what we call the food-mood connection. Below are the role of these hormones to our body:
HORMONE |
FUNCTION |
NUTRIENT NEEDED TO BE PRODUCED |
FOOD SOURCES OF THE NUTRIENTS |
Serotonin (The Happy Hormone) |
Regulates overall mood, appetite, and sleep |
Tryptophan |
Protein-rich foods: Meat and Meat Products, Dairy Products, Nuts, Beans, Seeds, and Legumes – Soy and Tofu |
Norepinephrine (Fight-or-Flight Response Hormone) |
Regulates sleep, attention, focus, alertness, and energy. |
Tyrosine and Tryptophan |
|
Dopamine (Feel-good Hormone) |
Regulates pleasure, reward, learning, motivation, memory, attention, and movement. |
Tyrosine |
These hormones are produced by consuming protein-rich foods, adequate fruits, vegetables, whole grain products, fish, and other meat and meat products. Aside from food, physical activity must also be considered as it helps in the release of endorphins which is the body’s natural pain-killer and triggers a positive feeling in our body. In addition, learning how to manage stress effectively will also help in maintaining good mental health.
While other factors like trauma, genetics, and environment are beyond one’s control, healthy diet, physical activity, and stress management may help a person cope up to avoid mental illnesses.
If you know someone who is experiencing symptoms, encourage him/ her to immediately consult with a specialist to address the concerns. REMEMBER: MENTAL HEALTH IS OF UTMOST IMPORTANCE!
To start with healthy diet, try this #healthylicious Gardenia Three-Way Wrapped Sausage, made with Gardenia Wheat Raisin Loaf. One slice of this bread gives 29 percent of daily dietary fiber needs, and helps improve digestive health by improving bowel movement.
Gardenia Three-Way Wrapped Sausage
INGREDIENTS:
6 slices of Gardenia High Fiber Wheat Raisin
4 pcs sausage
2 T caramelized white onion
2 tsp mayonnaise
2 stalk of lettuce
For Garnish:
Grilled red onion
Red bell pepper
Green bell pepper
Cherry tomatoes
Green olives
PROCEDURE:
- Drizzle the sausage with olive oil, place in oven, bake for 5-10 minutes or until cooked.
- Using a rolling pin, flatten the bread and set aside.
- Once the sausage is cooked, place these on top of one flattened bread and roll it. Set aside.
- In another flattened bread, spread mayonnaise and set aside. Get another flattened bread and place lettuce and caramelized onions on top of it.
- To assemble, roll the flattened bread with lettuce in the rolled sausage. Repeat the same process for the third bread with mayonnaise. 6. Slice the rolled bread into half. Using a skewer, place one sausage roll at the bottom, followed by grilled onion, red and green bell pepper, then another sausage roll, cherry tomatoes, and green olives. Plate and serve.
Reference:
? Nutritional Psychiatry, health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 ? Norepinephrine and Neurochemistry, https://www.ncbi.nlm.nih.gov/books/NBK28242/