What we eat can really affect our mood. Numerous studies have shown a connection between the way we eat and our mood. The contents of our plate may even play a role in a number of mental illnesses such as depression and anxiety.
Some foods increase the risk of depression, while others reduce it. A diet close to the Mediterranean reduces the risk of depression. Specifically, this is a fact have fresh seasonal producefruits and vegetables, legumes, good fats like olive oil, canola oil, nuts, and oily fish rich in omega 3 and consume little meat and refined foods.
Conversely, an unbalanced diet rich in processed foods, too fatty, too sweet increases the risk of mood disorders.
High-fat diet contributes to inflammation
The hypothesis put forth by the researchers is that a diet rich in saturated fatty acids, refined foods, and sugar contributes to inflammation in the body. And this state of chronic inflammation can affect the brain by altering the nervous systems involved in mood regulation.
What’s more, more and more research is pointing to a link between gut microbiota and mental health. Unhealthy foods can also lead to microbiota imbalances, which in turn play a role in mood disorders.
However, when you are depressed, you are more likely to return to fatty and sugary foods like chocolate than to vegetables. Some people turn to sugar to cheer themselves up.. This craving for sweets is all the more evident when we were comforted by sweet foods as children. Thus, we associate sugar and comfort very early.
Sugar is a false friend
In addition, it is physiological, the fact of an increase in sugar levels has immediate calming effect for many of us. But this action does not last, on the contrary.
According to Guillaume Fonda, psychiatrist and author Eat well to stop feeling depressed, published by Odile Jacob, we can compare the action of fast sugars with the action of cigarettes. Nicotine is an instant sedative, while smoking has been shown to increase anxiety and depressive symptoms as it causes inflammation.
Well, the same thing happens with fast sugars. Sugar is a false friend. It’s pro-inflammatory. And inflammation has a negative effect on the body and brain. Thus, the best way to improve your mental health is not to change it with highly refined sugars such as sweets, sugary drinks, white bread.
Choose mixed salads
Otherwise, in practice, psychiatrist Guillaume Fond recommends I prefer mixed salads. They allow you to integrate various healthy products of the Mediterranean diet and diversify your pleasures. They may, for example, contain lettuce, eggs, canned tuna, chickpeas, green beans, some goat cheese, nuts, shallots, garlic. It’s simple, not too expensive, and doesn’t require any special culinary skills.