Food and Mood: Australians Deserve Nourished Minds

HAVE you heard the saying: “You are what you eat”?

Have you ever wondered if the food you eat affects how you feel?

Well, here is some food for thought.

What we eat impacts our mental health, and our mental health impacts what we eat.

The theme of this year’s Dietitians Week, from April 8th to 14th, is “nourishing mind, body and brain”.

Research suggests food can have an influence on mental wellbeing, including:

·       mood

·       depression

·       anxiety

The human gut is full of trillions of microbial organisms (such as bacteria), which consume the food we eat. This is known as the gut microbiome.

The gut signals information to the brain via multiple pathways known as the gut-brain axis.

Eating a healthy and balanced diet fuels the “good” bacteria in the gut to produce anti- inflammatory effects on the body – and the brain.

Here are some key take aways from the latest studies and tips that could help you to feel your

best physically and mentally.

Frozen veggies are more than okay  

As mentioned above, the gut contains trillions of microbes. Different foods feed different microbes. Therefore, it is important to eat a variety of foods throughout the day and week for a happy gut.

A study from the American Gut Project found health benefits from eating 30 different plants per week - think eating an abundance of fruits, vegetables, nuts, legumes, grains, and cereals.

While this may seem like an overwhelming amount, a good tip is to buy pre-mixed produce such as mixed lettuce leaves or mixed frozen vegetables.

Fuel your brain

Carbohydrates are your brain’s preferred source of fuel.

Complex carbohydrates (carbs), such as wholemeal and wholegrain breads and cereals have a lower glycaemic index (GI) in comparison to refined carbs, such as white bread.

This is due to the minimal processing and high dietary fibre found in wholemeal foods which results in a slower rate of digestion compared to refined carbs.

Slower digestion provides the body with sustainable energy levels and reduces the risk of irritability, depression and anxiety.

Eating regular meals containing wholemeal carbohydrates is essential for fuelling the brain and maintaining stable energy levels.

Chocolate has health benefits

Polyphenols are found in plants and when eaten can have anti-inflammatory effects on the body.

Polyphenols are found mostly in fruits, vegetables, cereals, and some beverages and contribute to the flavour, colour, smell, and shelf-life profile of foods.

Foods that are rich in polyphenols include:

·       Chocolate

·       Legumes

·       Green tea

·       Coffee

·       Grapes

·       Berries

·       Apples

·       Onions

·       Tomatoes

Eat fish and unsaturated fats

Fats are categorised into two main sources: saturated and unsaturated fats.

Unsaturated fats are found in plants and fatty fish, while saturated fats are found in animal products.

Unsaturated fats such as omega-3 may reduce the risk of low moods due to the anti-inflammatory effects on the body and brain.

The Australian Dietary Guidelines recommends consuming oily fish such as salmon or tuna twice a week for good health. Plant-based sources of healthy fats include olives, olive oil, chia seeds, flaxseeds, and avocado.

Overall, eating a balanced and healthy diet regularly with lots of fruit, vegetables, wholemeal grains and cereals promotes overall physical and mental wellbeing.

Accredited Practicing Dietitians are trained professionals who can provide support to anyone living with a mental condition and other chronic diseases. To find a local dietitian near you, use the directory on dietitiansaustralia.org.au.