Reaching for Your Emotional Best

If you’ve noticed more pictures of banana, zucchini, and sourdough bread in magazines and on social media, it's because more and more people are turning to baking as a way to find peace and joy. As our collective anxiety has been rising, our obsession with baking has gone up along with it. It turns out that rolling and kneading dough may help make us happier and more relaxed. And while making food can make us feel good, eating certain foods can make us feel good from the inside out.

It’s an important consideration — the food we eat can affect our mental well-being and research is just beginning to learn more about how it works. While there is no single diet to prevent depression or anxiety, an increasing number of studies have successfully connected certain foods with better mental well-being. In particular, a well-balanced diet rich in vegetables and nutrients can reduce feelings of stress and dissatisfaction by as much as 60%.

Using food to improve your mood

Your gut is often called the “second brain.” It’s true! The gut produces hundreds of neurochemicals that your brain uses to regulate mood, memory, and learning. And when your gut is healthy, it sends feel-good hormones called “serotonin” to your brain that allow your mind to thrive. The best way to keep that functioning at an optimal level is by giving both your brain premium fuel by maintaining a healthy gut environment. That means replacing a processed diet — too much saturated fat, refined white flours, sugars, and artificial sweeteners — with a kinder, gentler, and healthier version, like the Mediterranean diet.

Research has only just begun to show how the Mediterranean diet consistently and sustainably works to lower the incidence of depression by as much as 35%, outperforming other diet alternatives. One study, published in the international journal BMC Medicine, showed that participants who followed a Mediterranean diet for 12 weeks experienced fewer symptoms of feeling down than those in a control group who received social support.

Sifter can help you find foods suitable for a Mediterranean-style diet. Start here →

The Mediterranean diet provides a clear roadmap for getting the vitamins, minerals, and overall nutrition you need to be at your mental peak. What makes this diet different is its colorful rainbow of vegetables, legumes, and fruits, and a focus on nuts, beans, whole grains, fish, and unsaturated fats like olive oil. The Mediterranean diet also is one of the few eating regimens that naturally provides the nutrients at the center of the food-mood connection. These nutrients include:

B-vitamins, especially folate and vitamin B-12, which supports mood and energy levels. B-vitamins are often found in green leafy vegetables like kale, spinach, legumes, some fruits, and low-fat dairy products.
Zinc, which helps lower anxiety. Foods rich in zinc include oysters, cashews, liver, beef, and egg yolks.
Vitamin D, which is found in reduced-fat cheese and yogurts, fortified orange juice, and even some cereals. According to a recent national study, people low in this important nutrient are more likely to suffer from depression.
Amino acids that support focus and healthy brain function. You’ll find these in lean meats, seafood, nuts, and seeds.
Magnesium, which can decrease stress. To get more, have some pumpkin seeds, almonds, cashews, and dark chocolate.
Omega-3 fatty acids. Studies are beginning to show this important nutrient can be a powerhouse in reducing anxiety and improving depression. Omegas are found in fatty fish like wild salmon, mackerel, fortified eggs, and plant-based flax seeds and walnuts.

Putting the Mediterranean diet into practice

With so many foods to choose from, applying the principles of the Mediterranean diet is simple and full of variety. Learn which foods include the important nutrients listed in the previous section, and then make those you like your go-to’s. Here are some other ways to set yourself up for success when it comes to improving your mood:

Spice things up. Turmeric (with black pepper for absorption), curcumin, ginger, and saffron are all antioxidants and have anti-inflammatory and anti-depressant properties. Go ahead and use them generously.
Drink water. Even mild hydration can impact our mental steadiness. Limit caffeine and alcohol because they can make us jittery and restless.
Don’t stress eat. Instead, take a breath. Ask yourself if food is what you’re really craving.
Create rituals that involve foods you love. Drink herbal tea to help you sleep. Bake an almond cake with someone who matters. Meet friends for a Sunday brunch of kale, mushroom, and sweet potato omelet with a side of avocado, or low-fat yogurt with flax seeds and berries.
Make food preparation an act of self-care. That means using food to not only improve your mind, body, and spirit, but to create experiences that bring forth a happy and healthy YOU.

Which brings us back to baking. If that’s your thing, have at it. As long as you’re using whole-grain and other healthy ingredients that lift you up, it’s a great way to reap the mental benefits associated with good food -- and good fun. And if you want more personalized support, reach out to your doctor, therapist, or a registered dietitian you trust.

October 2020

Additional Resources

Eating Well for Mental Health
Nutritional psychiatry: Your brain on food
Food & Mood: Exploring the Science Behind Nutrition’s Role in Mental Wellness
Effects of nano and conventional zinc oxide on anxiety-like behavior in male rats