Know How Eating Affects Both The Mind And Body

The food we consume provides essential nutrients that support the proper functioning of our bodily systems and influences our mental well-being.

Eating plays a crucial role in affecting both the mind and the body (Representational Image)

Source : Getty

Eating plays a crucial role in affecting both the mind and the body. The food we consume provides essential nutrients that support the proper functioning of our bodily systems and influences our mental well-being. It's widely known that nutrition plays a key role in your physical health. But studies also show that nutrition directly affects our mental and emotional well- being also. 
Since every element of our lives is controlled by our brains- our thoughts, movements, breathing, heartbeat, and senses- it works 24/7, even when you are asleep. This means our brain requires a constant supply of fuel that comes from the food we eat. By doing so, we can regulate how well our brains perform.  

To know more about this, ABP Live sought the opinion of experts who told us how food affects both our mind and body.

How Food Affects Mind And Body:

Here are some ways in which food affects both the mind and the body shared by Dr Rakesh Gupta, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals, New Delhi.

• Nutrient Intake: The food we eat provides essential nutrients like carbohydrates, proteins, fats, vitamins, and minerals. These nutrients are necessary for various bodily functions, such as energy production, tissue repair, and immune system support.
• Physical Health: A balanced diet contributes to good physical health by helping to maintain a healthy weight, reducing the risk of chronic diseases like heart disease, diabetes, and certain cancers, and supporting overall well-being.
• Energy Levels: The type and quality of food we eat can significantly impact our energy levels. Consuming foods that are high in sugars and simple carbohydrates may cause rapid spikes and crashes in blood sugar levels, leading to feelings of fatigue and mood swings.
• Mental Health: Diet has been linked to mental health and mood regulation. Nutrient-rich foods like fruits, vegetables, and whole grains have been associated with better mental well-being, while diets high in processed foods and unhealthy fats may contribute to increased risks of depression and anxiety.
• Gut-Brain Connection: The gut and the brain are interconnected through the gut-brain axis. The gut houses a complex ecosystem of bacteria, known as the gut microbiome, which can influence brain function and mental health. A balanced diet that supports a diverse and healthy gut microbiome can positively impact cognitive function and emotional well-being.
• Cognitive Function: Certain nutrients, such as omega-3 fatty acids found in fish and nuts, have been associated with improved cognitive function and memory. Additionally, maintaining stable blood sugar levels through a balanced diet can help sustain cognitive performance.
• Inflammation: Diets high in processed foods and unhealthy fats can promote inflammation in the body, which has been linked to various chronic conditions, including neurodegenerative diseases. Inflammation can also impact mood and cognitive function negatively.
• Stress Response: Some foods, such as those high in refined sugars and caffeine, can trigger the body's stress response and exacerbate feelings of anxiety and tension. On the other hand, a diet rich in antioxidants and anti-inflammatory foods can help counteract stress.
• Sleep Quality: Certain foods can positively or negatively affect sleep quality. For instance, foods high in tryptophan (e.g., turkey, milk) can promote relaxation and better sleep, while heavy or spicy meals close to bedtime may disrupt sleep.

In addition to that Kavya Bontha, Counselling Psychologist at Lissun also shared some ways in which food affects the mind and body:

• Blood sugar levels: The foods we eat impact blood sugar levels. Consuming foods with a high glycaemic index may lead to rapid fluctuations in blood sugar, potentially contributing to mood swings and irritability.
• Chronic disease prevention: A balanced diet that includes a variety of nutrients can help prevent or manage chronic diseases such as heart disease, diabetes, and certain cancers.
• Longevity: A healthy diet has been associated with increased life expectancy and improved quality of life in later years. 

Relation Between Food and Mood:

Research has shown that there is a correlation between mood and food. 

According to Nutritionist Harleen Gill, "The link between diet and emotions stems from the close relationship between your brain and Gut- often called the second brain. Since your Gut is full of good and bad bacteria that produce chemicals which carry the message from the gut to the brain. For eg- Serotonin and dopamine. Eating nutritionally dense food promotes the growth of 'good bacteria' which in turn positively affects the production of serotonin and dopamine. On the other hand, when production goes awry, so might your mood." 

She also gave a list of food items to include and avoid in our diet:

• Include prebiotics and probiotics in your diet for your gut health.
• Avoid Sugar, in particular, as it causes inflammation which further promotes bad bacteria in your gut. Poor glycemic regulation or blood sugar fluctuations have been associated with symptoms like worry, anxiety and irritability. 
• Include whole foods- as some preservatives, food colourings and other additives may cause or worsen hyperactivity and depression. Try to have real food or food that's less processed. Include fresh fruits and vegetables in a variety of colours.
• Plant-based foods are full of fibre which helps your body absorbs glucose more slowly. It helps you avoid sugar rushes. Include fruits, vegetables, whole grains and beans. 
• Antioxidants are a must as they are inflammation fighters, especially berries, hibiscus tea, green leafy vegetables, spice turmeric and foods with omega-3 fatty acids like salmon and black chia seeds. 
• Dark chocolate also contains antioxidants but consume in moderation. 
• Include folate and vitamin B6 as they help in dopamine production without forcing it to surge the way sugars do. Find them in leafy greens, lentils, chicken, salmon, chickpeas, and starchy fruits and vegetables like bananas and potatoes. 
• Another essential mineral that helps nerve and muscle function and keeps a steady heartbeat is magnesium. It is vital to the food-mood connection. Its deficiency can hurt the bacteria in your gut and cause depression and anxiety-like symptoms. Load yourself with green leafy vegetables, fish, nuts, almonds, bananas, beans, and spinach. 
• Also, include Vitamin D which helps with the production of serotonin and we usually get it from sunlight. Try having egg yolks, and mushrooms as they are a very good source. 
  You can also incorporate flavonoids into your diet through foods like tea, apples, berries, citrus fruits or juices.  

So it’s never too late to recognize how food impacts and how we feel. Yes, incorporating good-for-your-mood foods into your diet may take some extra effort at first. You don't have to feel the pressure to make all the changes right away. There is no one-size-fits-all when comes to your health.

(Disclaimer: Information provided in this article is for general guidance only. Individual results may vary. It is important to consult a healthcare professional, who knows your body type and medical history, before implementing the suggestions and information provided herein.)