Like many organs in our bodies, the brain is always “on.” It continuously processes thoughts and senses, driving the regulation of the body’s functions like breathing and heartbeat, controlling your systems functions and much more. It takes energy to keep that 24/7. pace, and that energy comes from food.

The correlation between food and mood also stems from our brain. Like any performance vehicle, our brains need quality fuel to work at its best. As a result, what you eat and drink directly impacts the performance of your brain. That can also translate into how your brain manifests your mood and mental state.

According to a Harvard Health Blog written by Eva Selhub, M.D., a healthy brain that creates a positive mood and mental state requires eating high-quality foods that contain lots of vitamins, minerals and antioxidants. This type of health-conscious diet nourishes the brain and protects it from oxidative stress — the result if too many free radicals are produced in the body when the body uses oxygen.

Selhub went on to state that, “If substances from “low-premium” fuel (such as what you get from processed or refined foods) get to the brain, it has little ability to get rid of them.”

Sending poor-quality fuel to your brain can lead to increased regulation of insulin, increased inflammation in the body and oxidative stress. For example, a diet high in refined sugars can reduce brain function as well as potentially lead to increased symptoms of mood disorders, such as depression.

This creates a direct connection between mood and food.

So, how can you improve your diet to help your brain and mood?

An article originally published by BMJ (British Medical Journal) and posted on the National Institutes of Health website states that healthy diets are associated with reduced risk of depression and better mental health. These diets are high in fruits, vegetables, nuts and legumes; have moderate inclusion of poultry, eggs and dairy products; and only occasional consumption of red meat.

And although our comfort foods may give us a temporary feeling of happiness when we are down or stressed, over time, high consumption of highly refined sugars can lead to a higher risk of obesity and diabetes. These processed sugars may also increase depression and anxiety.

“If your diet is rich in highly processed and refined foods, you are more likely to be at risk of developing mental health conditions,” said Estes Park Health registered dietician Leah Gardner in a 2023 article. “In fact, studies have shown that those who eat a diet centered around plant- based, nutritious foods have a 25-35% lower risk of depression than those who eat a standard American diet characterized by fast and heavily processed and sugar-packed foods.”

Gardner suggests trying mindfulness when eating, focusing on hunger cues to guide you when eating and when to stop eating. Remove the distracting tech devices, like smartphones and tablets, when eating to help you focus on the meal. And strive to steer yourself in the direction of good nutrition.

Estes Park Health will continue to explore the topic of mental health throughout May, providing background information about the impacts of mental health and helpful tips to reduce stress and anxiety.

If you are experiencing any signs of a mental health condition, call 911 in an emergency or call the Larimer County mental health hotline at 844-493-TALK (8255) or schedule an appointment with your primary care provider to start a dialogue. Remember, you are not alone. Speak up, raise a voice and help change the conversation about mental health.