The Food-Mood Connection
When you think about food, what do you think of? Chances are, you thought about how food fuels our bodies. What is sometimes overlooked is the important connection between food and how we feel. The foods we eat provide nutrients that support energy levels, brain function, and overall well-being. Have you ever felt “hangry” (angry because you are so hungry)? I know I have. That feeling is your body’s way of letting you know it needs food. It can’t be a coincidence that “food” and “mood” are only one letter away from being the same word!
Our brains are connected to our bodies in more ways than you may realize. Have you ever wondered why your stomach feels unsettled when you’re stressed, or why you get “butterflies” when you’re nervous? This is known as the gut-brain connection. Our gut health and mood influence each other, and supporting a healthy gut can contribute to our overall well-being. Our gut thrives on fibre-rich foods, which can be found in fruits, vegetables, whole grains, nuts, and seeds. By consuming a variety of these foods, you can support your gut and your brain at the same time!
Summer Mood-Boosting Foods
Summer is a great time to nourish your brain with an abundance of seasonal produce. Regularly enjoying fruits, vegetables, and other nutrient-rich foods provides your body with important vitamins, minerals, antioxidants, and fibre that support overall health. Some nutrients are especially important for supporting brain function and mental well-being. Here are four nutrients to keep your mind nourished:
- Fibre Fibre is the multitasker! It supports digestion, heart health, and gut health. It also helps stabilize blood sugar, which contributes to steady energy levels and mood throughout the day.
- Vitamin C Vitamin C is the protector! Vitamin C acts as a powerful antioxidant, helping to protect brain cells from damage. Vitamin C is found in fruits and vegetables such as citrus fruits, berries, kiwi, leafy greens, broccoli, and bell peppers.
- Magnesium Magnesium is the communicator! Magnesium helps brain cells communicate better with one another. Magnesium is found in leafy green vegetables such as spinach and kale, whole grains, legumes, nuts, and seeds.
Grow Your Own Mood-Supporting Foods
Looking for a summer hobby? If you have the time and resources, try growing some of your own fruits, vegetables, and herbs! I have recently gotten into the gardening scene myself, and I have to say – it has been a lot of fun. While it may be a little late to start from seed, many fruit and vegetable plants can be purchased from your local greenhouse. Plant them in soil and watch your garden (and your health) grow!
Hydration and Mood
Hydration is just as important for supporting a healthy mind. Do you ever feel dizzy, tired, or unfocused on a hot summer day? Dehydration can affect concentration, energy levels, and overall well-being. To help stay hydrated this summer, focus on drinking water regularly and enjoying water-rich fruits and vegetables such as watermelon, cucumbers, strawberries, and melons. For a hydration boost, try infusing water with berries and cucumbers or adding hydrating fruits to your smoothies.
Mindful Eating
Summer can get busy. Between work, kids’ activities, and trying to enjoy some well-deserved downtime, it can be easy to forget to slow down and enjoy your meals. Our eating environment can influence both our digestion and mental well-being. Take the time to create a positive environment for meals and snacks by inviting friends, family, or coworkers to join you. If your workplace has an outdoor eating area, take the opportunity to enjoy your meal outside and soak up the sunshine. The summer season is short; don’t forget to take the time to eat, connect, and enjoy your food.
Summer Recipes
To help you get a head start on your mood-supporting summer meals, here are a few refreshing recipes to try:
- Grilled Peach & Tomato Salad: https://www.canadianliving.com/food/lunch-and-dinner/recipe/grilled-peach-tomato-salad
- Fruit & Nut Spinach Salad: https://www.spendwithpennies.com/fruit-nut-spinach-salad-recipe/#wprm-recipe-container-121835
- Watermelon Salad with Feta & Mint: https://www.foodandwine.com/watermelon-salad-feta-and-mint-6411966
To learn more about the food and mood relationship, complete our “Food and Mood” online course at https://www.tbdhu.com/foodandmood.
Have a happy & mood-boosting summer!