Food and Mood
Food and Mood
We all know that our mood can affect what we eat. When you are feeling down you may eat more or not eat much at all. When you are stressed you may have cravings for fatty, salty or sweet foods. These are common comfort foods, but do not help you feel full, and you are likely to feel hungry soon afterwards. Your sleep also affects your eating patterns. Poor sleep, sleeping at inconsistent times and not enough sleep have been associated with increased eating and weight gain. To make thinks worse, drinking too much caffeine from coffee, tea or cola can in turn affect your sleep patterns and therefore can affect your alertness and stress.
What you may not know is that what you eat can also affect your mental health and your thinking. The relationship between food and mood is complex and not well understood, but when you don’t eat enough nutrient-rich foods, your body may lack vital vitamins and minerals, ultimately affecting your energy, mood, and brain function. Adequate, balanced nutritional intake provides energy as well as the building blocks for maintenance of your body and it’s ability to function. Moring toward a more balanced intake may contribute to better mental health, and improving your mental health may improve your ability to have a balanced diet.
Here are some ways to manage stress:
· Exercise: Physical activity can lower feelings of stress.
o Try walking more – increasing your walking by even ten minutes a day can make big difference!
· Get enough sleep
o Altered sleep will affect your alertness and can lead to increased eating and weight gain.
· If you have ongoing sleep issues, it may be best to avoid caffeinated drinks like coffee and tea. Try water, herbal tea, or decaf coffee instead.
Canada’s Food Guide provides recommendations to support a healthy balanced diet, which supports brain function and mental health
· Fill half of your plate with vegetables and fruits
o This will help provide vitamins and minerals that are often lacking in typical diets.
· Choose whole grains
o These have vitamins and minerals that are missing from more processed foods.
· Incorporate a variety of protein foods
o This will help you feel full for longer and will provide building blocks to help your body maintain itself.
· Limit highly processed and refined foods that are high in sodium, sugar, and fats.
o If having a craving, eat a small amount of what you crave and enjoy it through mindful eating. This may satisfy a craving so you do not overeat.
· Make water your beverage of choice.
o Water satisfies thirst best
o Dehydration can lead to dizziness and low blood pressure
We can all face challenges affecting our ability to eat well. Finding ways to help reduce our stress can help to remove one of these challenges.
Calgary Meals on Wheels works to help Calgarians in your community to eat better and feel better by offering affordable, balanced, like-homemade meals. Our lunch and supper meals have been designed to provide a meal with appropriate amounts of protein, carbohydrates, and fats. We also have meals that have been adjusted for people who need different diets for different health conditions. If you or a loved one might benefit from help with food, please visit our website.
Resources:
For more information on healthy eating visit: https://food-guide.canada.ca/en/
For help with managing stress, see “Doing What Matters in Times of Stress: An Illustrated Guide” at https://www.who.int/publications/i/item/9789240003927
Ayanna Smart has been a Registered Dietitian for 3 years and is a member of the College of Dietitians of Alberta. Ayanna uses her expertise to help ensure the meals produced at Calgary Meals on Wheels are nutritious and healthy for our clients.
This information is provided by our Registered Dietitian and is not meant to replace advice from your medical doctor or health professional regarding your individual needs. It is intended for educational and informational purposes only.