Have you ever had a bad day so you bought yourself a chocolate bar and wala…you feel better? I’ll bet you never thought you felt better because of what that chocolate was doing in your gut. Well, it’s the truth, what you feed your gut directly affects how you feel and what your mood may be for the day. 

This is an important concept when life is “normal”, but even more impactful right now, when life is so uncertain and abnormal compared to what we are used to. Right now, you may be one of many suffering internally with issues like depression, loneliness, fear, stress, anxiety and even as extreme as suicidal thoughts. Though some of these issues may be part of your DNA or were occurring prior to the world of COVID, they have intensified during these challenging times.

 

Is there any hope?

There is good news out there regarding how you feel and how you can feel even better. It is a simple fix and something you do every day.

 

So what is this magic fix? 

IT’S FOOD! 

Yep, that’s right. You eat every day, and what you eat may determine how your day goes.

Wow, really, that seems way too easy.

I know right, but often what actually is easy, we try to complicate with deeper issues which in fact just makes things worse. 

 

How Exactly Does Food Make Me Feel Better?

It is said that you have two brains in your body. One is in your head and the other is in your gut. This is because both the brain and the gut are creating the same neurotransmitters (such as serotonin and dopamine) and are constantly talking and exchanging information.

About 95% of serotonin is produced in your GI tract which is lined with nerve cells or neurons. These neurons, as well as the neurotransmitters, are influenced by the “good” bacteria in your microbiome (microorganisms in your gut). One of their major functions is to activate the neural pathways that travel directly between the brain and the gut. [1]

Neurotransmitters like serotonin make our brain happy, so when a lot of this is being produced and the messages being transmitted are positive, you feel better.

 

So how do we help our bodies produce more positive neurotransmitters?

Once again, the answer is FOOD! It is important to note, however, that not just any food will do. Different types of food create different types of bacteria in your microbiome, so to get the most out of your gut, you want to feed it the best foods possible.

Good Food = “Good Bacteria” = Positive Neurotransmitter Production = Positive Mood and Emotions

Less Healthy Food = Increased inflammation = Decreased Neurotransmitter Production = Negative Mood and Emotions

This means that a consistent diet with healthy food options = A consistent, more pleasant mood

 

What are these magic foods to eat or not eat?

It’s actually quite straight forward.

High-quality foods

Simply stick to whole foods. These are foods that you eat in their natural form for the most part such as fruits, vegetables, fish, meat, nuts and seeds.

If you are eating a variety of these foods, it will be easy to reap the benefits they provide to your gut such as fiber, antioxidants, folate, vitamin D, omega-3 fatty acids, magnesium and many more. This then encourages the gut to produce more “good” bacteria which creates the cycle that influences your mood. 

Low-quality foods

It is best to avoid foods that are high in sugar (which is many foods) and those that are highly processed. This would include foods such as fast-food, potato chips, candy, sodas, cereal, many pre-packaged/convenience foods, coffee creamer, etc.

These foods affect our blood sugar levels, likely give us a “quick fix” so we think we feel better, and then we crash. Test yourself on this theory by eating healthy most of the day and then eating something on this list. Pay attention to how you feel. Do you suddenly feel tired and need a nap? Is your digestive tract really talking to you? Did you suddenly get a headache?

These are all side effects that could happen by feeding our bodies these low-quality foods. It is the same effect that happens when you take drugs. First, it’s a happy and fun feeling (of course this may depend on the drug and how you react) and then there is the crash, sometimes for days.

These foods also tend to cause inflammation in the body, which creates a whole other level of issues, many of which can be repaired just by changing your diet. 

 

Speaking of Changing Your Diet

If you are looking to improve how you feel and want to change your diet, you don’t have to do it all at once. This is a process and anything that lasts takes time and effort. The best way to make a change is simply by starting.

Here are some tips to help you along the way

1. Start Slow – Pick one or two items that you think you can either reduce or eliminate from your current diet. Make that change for at least one week and see where you are. If you were able to reach your goal, do more. 
2. Don’t Tempt Yourself – If you know that the change you are trying to make is going to be difficult, try to avoid going places or buying foods that will tempt you. For example, if you are giving up chips, avoid the chip aisle in the grocery store.
3. Pay Attention – It’s important that you make yourself aware of what you are putting in your body and what effect it has. For example, if you eat an apple, did it give you more energy? did it make you tired? does it upset your stomach? did it fill you up? etc. 
4. Be Consistent – It is helpful for your body if you are able to eat on a relatively consistent schedule. Now, that doesn’t mean you have to eat breakfast, lunch and dinner. It just means that if you usually eat your first meal around 11:00 am, it would be good to do this as often as possible. This will reduce hunger and possibly anxiousness about being hungry for any period of time, which in turn will help control any overeating that could occur when you do eat. It also helps form habits. 
5. Find a Focus – Often when changes are being made, it’s helpful to find ways to distract ourselves from what we are trying to accomplish. While you are making changes, find a project to work on so you are not focusing on wanting that item you are reducing or eliminating.
6. New Perspective – It is helpful to be open to this new idea you are beginning and to know that results won’t happen overnight. Change takes time and patience and it’s not always easy. Be patient with yourself, allow mistakes and continue moving forward.

 

Overall Health and Wellness

Keeping yourself healthy is beneficial in all aspects of life. Food feeds not only the body but also the mind, though it’s all intermingled. This in turn can determine how your life will be on a daily basis from mood to energy levels to focus, etc. More on this here.

It’s important that you know where you are in your mental and physical states so when you begin to implement change, you notice. It’s also important to know that this is a process, so start with changes that are realistic and gradually expand. As the saying goes, “slow and steady wins the race”. 

Most importantly is to note that even the smallest change is setting you up on the course to success, so keep going whether you reached your goal today or not. 

YOU ARE WORTH THE EFFORT!