Food plays a fundamental role in our physical well-being, but its impact on mental health is still underestimated. However, what you put on your plate directly influences your mood, focus, energy, and even your resilience in the face of stress.
If you're experiencing intense emotional swings, exhaustion, or persistent anxiety, it might be time to look at your eating habits. This article will explain how to adjust your diet to promote lasting emotional balance.
We often talk about food for the body, but what about the brain? This organ consumes 20% of our total energy, although it only represents 2% of our weight. To function properly, it needs essential nutrients, and any deficiency can have an impact on mood, motivation, and stress management.
Some foods promote the production of neurotransmitters (such as serotonin and dopamine) that regulate our emotions, while others, on the contrary, can exacerbate anxiety, mental fatigue, or sleep disorders.
Find our article on How to wake up to rest here.
Thus, food is not limited to calories: it directly influences the Your brain chemistry and therefore your mental well-being.
Omega-3 are polyunsaturated fatty acids that play a major role in the structure of brain cell membranes. They promote communication between neurons and reduce brain inflammation, a key factor in depression and anxiety.
Where to find them?
Studies show that populations that consume a lot of omega-3 (such as the Japanese or the Inuit) have much lower rates of depressive disorders than Western societies.
Group B vitamins, in particular B6, B9 (folate) and B12, are essential for the production of neurotransmitters such as dopamine and serotonin. Vitamin B12 deficiency, for example, is often associated with symptoms of chronic fatigue and mood disorders.
Where to find them?
A sufficient intake of B vitamins allows better stress management and a more stable regulation of mood.
Magnesium plays a key role in muscle and nerve relaxation. It helps regulate cortisol (stress hormone) and promotes restful sleep.
Where to find it?
A lack of magnesium can lead to nervous hyperexcitability, cramps, insomnia, and increased anxiety.
Our article for Get out of anxiety here.
The link between the gut and the brain is a rapidly expanding field of research. Our intestines produce 90% of serotonin, the happiness hormone. An unbalanced microbiota can lead to mood and anxiety disorders.
Where can you find natural probiotics?
A healthy intestinal flora contributes to a better stress management and to a feeling of general well-being.
Ultra-processed foods that are high in fast sugars cause Blood sugar spikes, followed by sudden falls that can lead to fatigue, irritability, and uncontrollable food cravings.
Foods to limit:
Choose natural fruit sugars and whole grains for more stable energy.
Excessive consumption of coffee, tea, or energy drinks stimulates the nervous system and can cause anxiety, palpitations, and sleep disorders. If you often experience stress or irritability, try to Reduce gradually your caffeine consumption and replace it with soothing herbal teas (chamomile, verbena).
Alcohol has a depressing effect on the nervous system. While it provides an immediate feeling of relaxation, it impairs serotonin production and may worsen anxiety and mood disorders in the long run. It is recommended to limit alcohol consumption and to opt for alternatives such as natural flavored waters or infusions.
The link between Alcohol and bipolarity is narrow.
For a long time, I had episodes of unexplained fatigue, moments when my spirits dropped for no apparent reason. I felt exhausted, irritable, and unable to focus. After doing some research, I decided to change my diet.
I started with:
✔ Replace ultra-processed foods with raw and natural products.
✔ Add more omega-3 and magnesium to my diet.
✔ Drink more water and reduce my alcohol consumption.
En a few weeks, I saw a noticeable improvement: more energy, fewer mood swings, and better sleep. I did not think that food could have a equally powerful impact on mental well-being.
✔ Establish a meal plan to avoid impulsive choices and ensure a good nutritional balance.
✔ Eat raw, unprocessed foods as much as possible.
✔ Hydrate yourself enough (1.5 to 2 liters of water per day).
✔ Take time to eat mindfully, without distractions (telephone, TV).
✔ Listen to your body : some foods can affect your mood differently, write down what makes you feel good.
Your diet is a powerful lever to regulate your mood, your energy and your stress. By giving priority to good nutrients, you can create an environment conducive to serenity and emotional balance.Dietary changes do not have an instant effect, but by gradually adopting better habits (our article will allow you toEstablishing healthy routines more easily), you will notice a profound transformation in your daily well-being.
What if you tried it today? 🍏
