Your Food & Your Mood

In this week's "Year Of Transformation", Chef Pete examines the impact of food on our mental health.

Why not join us in our Year of Transformation 2024? Join us and learn more here >>>>>

It is a truth that the age-old phrase "You are what your eat" holds, especially when it comes to food's intricate relationship with mood. Recent research indicates that your food choices can have a profound impact on your emotional health. It makes sense, when you think about the brain as a physical being that runs on energy you put in your body. This is affected by changes in hormones, blood glucose levels and other biological processes.

You may have been taught that your brain is the primary cause of your emotions and feelings. Your gut and brain are closer than you think.

The Gut Brain Axis

The gut-brain connection is at the core of the relationship between food and mood. It's a system of bidirectional communication between the gastrointestinal track and the brain. This complex network includes the endocrine and immune systems as well as the nervous system, which work together to regulate mood and cognitive responses.

Serotonin: The "Feel Good" Neurotransmitter

Serotonin is a key player in this biochemical orchestra, and it's often called the "feel good" neurotransmitter. Serotonin, which is 90% produced in the gut, has a calming effect on the brain. Tryptophan is an amino acid that can be found in some foods. It's a precursor of serotonin. Tryptophan-rich foods, like turkey, nuts and seeds, may enhance serotonin and improve mood.

Omega-3 Fatty Acids & Brain Health

The omega-3 fatty acid content of fatty fish has been associated with improved mental health and cognitive function. These essential fats influence the function and structure of the cell membranes within the brain. They also reduce inflammation.

You can read more about fats and brain health

Micronutrients in Neurotransmitter Synthesis

Micronutrients such as zinc, magnesium and B-vitamins are essential for the regulation and synthesis of neurotransmitters. These micronutrient deficiencies have been linked to mood disorders. Incorporating whole, natural foods into your diet can ensure that you get enough of these essential nutrients.

Read this article to learn more about the benefits of eating real food

Dietary strategies for supporting mood

Eat enough

Think about the impact of food on your mood. You may be tired after eating a large meal if you're like most people. It is due to an increase in blood sugar and a decline in orexin, a brain chemical which controls alertness.

It is essential to maintain a positive mood that you eat enough to keep your blood sugar level stable but not too much so it goes up. Emotional stability and resilience are also affected by the quality and quantity nutrients in our food.

Incorporate Whole, Nutrient-Dense Foods

Focus on a diet that is rich in nutrient dense foods. This includes animal proteins raised humanely, seasonal and locally sourced produce, and naturally occurring fats. These foods contain a wide range of nutrients essential to overall health and mental well-being.

Prioritize Omega-3-Rich Foods

Include flaxseeds (such as mackerel and salmon), chia seeds and walnuts regularly in your diet for a boost in omega-3 fatty acids. These fats are anti-inflammatory and essential for brain function.

Mindful [TAG143] Consumption

Carbohydrates are important for serotonin, and choosing real food from locally and seasonally sourced produce will help to maintain blood sugar levels, which in turn can improve mood.

Confused by the choice of carbohydrates? This post will help you.

Hydrate for Brain Health

Dehydration can affect cognitive function and worsen mood disorders. To support brain health, ensure you are drinking enough water.

This post contains more information on how to stay hydrated

Foods to Include

Omega 3 Fatty Acids

Omega 3 fatty acid is not only good for the heart but also supports your mental health. Low omega 3 levels have been associated with depression and impulsivity. Include foods like

• Wild Caught Salmon
• Egg Yolks
• Mackerels, Sardines and Anchovies
• Walnuts
• Chia Seeds Flax Seeds and Hemp Seeds

Thiamine

Lack of thiamine (also known as Vitamin B1) has been associated with a bad mood, fatigue, and lack of self-confidence. Many whole foods are rich in thiamine, including:

• Potatoes
• Eggs
• Oranges
• Asparagus
• Liver

Folic Acid

It is important to get enough folic acid for women who are pregnant or trying to conceive. You may not be aware that a lack in folic can negatively impact your mood. Folic acid-rich foods include:

• Nuts
• Citrus Fruits
• Cabbage
• Broccoli
• Spinach
• Kale

Iron

Iron is needed by your body to make hemoglobin. This chemical transports oxygen around the body. Iron deficiency can cause a lack in oxygen in the blood and your inner organs, as well as make you feel lethargic and depressed. You can get the iron you need by eating these foods.

• Pork, Poultry & Meat (Grass-Fed and Pastured)
• Liver
• Sardines

Special Note:

Bone Broth

Bone broth is a powerful food for gut healing. It contains glutamine and glycine which help to repair the digestive system and increase nutrients absorption.

Order yours now >>>>>>

Foods To Avoid

Whole foods contain nutrients that are beneficial to your mental and brain health. There are foods that can be bad for your mind and contribute to a neurotransmitter imbalance.

Sugar and Refined Foods

High-processed foods and those that are high in refined sugars can cause inflammation and have a negative impact on mood. Refined food decreases your body's capability to maintain balanced blood glucose levels, which affects energy levels and your mood. Sugar that has been refined also reduces the body's capacity to deal with pain. You will feel headaches or back pain more quickly and intensely if you eat a lot sweets.

Click here to learn more about the health benefits of sweets and how they can help you achieve your goals

Caffeine & [TAG146]

Although moderate consumption of caffeine may be beneficial for the brain, excessive consumption can cause anxiety and jitteriness. You may use it to boost your energy or wake you up, but if you depend on caffeine too often, you will decrease your body's serotonin production (the neurotransmitter which affects mood, appetite, sleep and memory, as well as some social behaviors). Alcohol, too much of it, can also disrupt the neurotransmitter system and cause mood swings.

Dairy

Dairy is among the top five food allergens. A food allergy, such as the dairy found in cheese, milk and butter, can cause symptoms like anxiety, attention deficit disorder, fatigue, gas headaches, irritability and joint pain.

Additives & Preservatives

MSG and other additives such as MSG and artificial colors, like yellow and red dyes can cause your brain's neuron to become overly active and even die. These additives have been linked with neurodegenerative disorders and mood disorders. Some countries have banned these artificial flavors and preservatives!

Keep a food and mood diary to better understand how your eating habits affect your body. Note what and when you eat. Also, write down your feelings. You will not only start to notice patterns in your eating habits, but you will also start to determine if anything is negatively impacting your health.

Conclusion

The complex mechanisms of the gut brain axis influence the interplay between food and mood. You can positively influence your mental health by adopting a diet rich in whole foods and nutrients. By being aware of your food choices, understanding how these foods affect you, and making informed decisions, you can support your mental health and mood through what you eat.

Frequently Asked Questions

How fast will I lose weight when I start eating paleo?

Without knowing about your eating habits and history, it is difficult to predict how fast you'll lose weight. A Paleo-style diet is generally high in fibre, protein, and healthy fat. This helps to reduce calories intake and provides greater satisfaction between meals. This can help you reach your ideal body weight and keep it there. In addition, eliminating processed grains and other refined carbohydrates leads to improved blood glucose control, which can further contribute to effective weight loss efforts. Additionally, regular physical activity is essential to any meaningful weight loss program. The paleo diet can help you make lasting changes to your body composition if you adhere to the core principles.

It is essential to have a healthy diet, exercise regularly and get enough sleep. A lack of sleep can lead a person to have a higher appetite, craving unhealthy foods, and stress can increase cortisol, which can cause weight gain. It is essential to ensure your lifestyle aligns with your weight-loss goals.

Is cheese allowed on Paleo?

Inadvertently, the temptation to eat cheese can often prove too overwhelming. Paleo is this allowed? Here's the truth: There is no clear rule. However, cheese was never allowed on Paleolithic diets because of its dairy content.

However, if avoiding dairy isn't a priority for you, then a moderate amount of high-quality cheese could fit. It all depends how you feel about certain foods and your dietary goals.

For example, certain individuals may be lactose intolerance and should avoid dairy products. They should also not consume dairy products in large quantities or infrequently. If you aren’t sensitive to lactose intolerance, mild amounts of goat or sheep’s milk byproducts can be tolerated. However, this will allow you to keep your paleolithic roots intact.

If you're looking for a paleo-friendly way to enjoy cheese more often without having any cow's milk, many vegan options exist, like almond "cheese" or coconut "cheese." It's possible to have some cheesey goodness in your diet while still following a vegan lifestyle.

What is the 85/15 rule in paleo

Do you feel like your paleo diet isn't quite cutting it? You are not the only one. It's not uncommon for people to adopt the 85/15 rule. This means that, unless you are physically fit or have completed a competition, eating 85 percent "clean" food is perfectly acceptable.

It doesn't matter if you eat food that doesn't fit the paleo diet guidelines every now and again. You won't be tempted to give up on your healthy lifestyle.

It's easy not to get distracted by any diet when starting one. This rule is there to help you make sure your fitness journey doesn't get ruined. It's for everyone, no matter how advanced they are in their fitness or wellness.

The 85/15 rule may not be part of the traditional paleo guidelines, but as long as you stay committed throughout the week and eat mostly whole foods and unprocessed ingredients, allowing yourself some wiggle room can be beneficial in its way over time.

Is paleo the most anti-inflammatory diet?

Contemplating the age-old question, is paleo the best anti-inflammatory diet? Recent research and dietary studies suggest that yes. Consuming whole, unprocessed foods that are free from common allergens or inflammatory agents can improve your overall health and well being.

Paleo diets consist mainly of wild-caught fish, grass-fed proteins, organic vegetables and fruits, nuts, and seeds that provide important vitamins, minerals, protein, fibre, and healthy fats like Omega 3 fats. This diet helps reduce inflammation in the body by decreasing levels of C-reactive proteins, which are pro-inflammatory markers associated with certain chronic diseases.

Paleo diets also eliminate many inflammatory foods such gluten in wheat products or processed meats. They are extremely effective at reducing the inflammation of the system. Some even report improvements in skin clarity after adopting a regular anti-inflammatory food lifestyle like Paleo.

Incorporating frequent light exercise into a paleo protocol can further enhance an individual's ability to manage inflammation. The idea is to move without stressing the body too much that it begins to inflame. Exercise includes not only gym or workout sessions but also leisurely activities such as walking or yoga that keep one moving yet with little stress on the body.

Paleo can provide relief for anyone looking for healthier options to processed foods, or someone suffering from chronic pain. Combine it with exercise and you can fight inflammatory problems. You will also be able to keep up healthy habits for success long-term.

What are the benefits of the Paleo diet?

Paleo is a diet that emphasizes whole foods and unprocessed food. It has many health benefits. These include:

• Healthy digestion: Regular intake of nutrient-dense and fibre-rich food can improve digestion.
• Reduced inflammation: Refraining from processed and refined foods can help reduce inflammation.
• Balanced blood sugar levels: Eating low-glycemic index foods helps to stabilize blood sugar levels and reduce cravings for sugary snacks.
• Energy boosting: Nutrition-dense foods can boost energy levels and keep your day energized.
• Paleo diets may improve mental clarity. This can help to increase cognitive function and focus as well as reduce the risk of developing neurologic disorders.
• Paleo diet for weight loss: It is low in calories, and high in fibre.
• Improvement in cardiovascular health: Consuming lean proteins and healthy fats as well as plenty of fruits, vegetables, can reduce your chances of developing heart disease.
• You can lower your chance of developing chronic diseases like diabetes, cancer and other autoimmune disorders by eating a nutritious diet.

Statistics

• Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)
• (9) These are just some reasons they're nixed from a paleo diet plan, according to a popular paleo diet website. (everydayhealth.com)
• Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)
• As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)

External Links

[TAG152]

• Scoping review of Paleolithic dietary patterns: a definition proposal - PubMed


• Coffee consumption, health benefits and side effects: a narrative review and update for dietitians and nutritionists - PubMed

[TAG155]

• Home


• Loren Cordain, Ph.D.

[TAG158]

• Whole Grains Chan School of Public Health


• Paleo Diet for Weight Loss Chan School of Public Health

[TAG161]

• The influence of Paleolithic nutrition on chronic diseases: systematic review & meta-analysis - Nutrition Journal


• Popular Weight Loss Strategies: A Review of Four Weight Loss Methods - Current Gastroenterology Reports

How To

How can I tell if the paleo diet works for me?

Do you want to know if the paleo lifestyle is right for your needs? Trying to assess if what you're doing is translating into results? Measurements and attention are the key to finding out.

You can start by measuring your progress using baseline assessments. This will include measurements like body fat inches, weight and cardio levels. You can then compare these individual metrics over time to see how your body is changing and developing. This will help you to determine what is working and what needs to change.

Measurements are only one thing. Take some time to notice how your body feels. Notice any changes made before or during the start of the diet. It's not uncommon for someone trying a new diet such as the paleo one to feel more energetic or notice a drop in weight. If you don't pay attention to the subtle signals in your body you could miss important information about whether or you should continue along that path.

Finally, to get a solid idea of whether or not something is working, speak with trusted professionals like personal trainers and nutritionists. These people will be more than willing help you gain an objective perspective on your health goals.

Resources:

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[TAG268] If I could go back in time, I would change a handful of things. First, I would change my diet and how I nourished my body. Secondly, I would start doing more

[TAG269] I don’t mean to brag, but I kind of LOVE cabbage. Let’s be clear, though – this is a new love. Very new. Before I really only thought of cabbage as a veggie to

[TAG270] If you’re struggling with headaches, muscle cramps, or fatigue while fasting or on a low-carb diet there’s a good chance you’re low in electrolytes –especially

[TAG271] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis healthy walnut muffin recipe with olive oil and honey is so easy and so good! They may become

[TAG272] Looking for a great gluten free brownie recipe? As the founder of one of the first grain free blogs on the internet, I’ve been writing recipes for decades.

[TAG273] New blog series coming your way! And this series is all about meals that I make at home for the family, that I really REALLY love. It’s very rare that I make

[TAG274] These paleo espresso chocolate chip cookies have no chilling time and one bowl prep, so they’re ready from start to finish in just 20 minutes! Gluten free,

[TAG275] The other day I went to the fish market (I’m pretty sure I’ve talked about this on every platform and in multiple blog posts…we get it Juli, you are weirdly

[TAG276] I’ve been talking about feet A LOT lately. So it is only fitting that I talk about the only socks I’ve been wearing ever since I bought my first Bombas no-show

[TAG277] Something I’m paying attention to more than ever right now is supporting my immune system. Since we have a baby who doesn’t sleep quite through the night, I’m

[TAG278] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

[TAG279] Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

[TAG280] I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I

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Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG282] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG283] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG284] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG285] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG286] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG287] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG288] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG289] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG290] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG291] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG292] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG293] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

[TAG294] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG295] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG296] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG297] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG298] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

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These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

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These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

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These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

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This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

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These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

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These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

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These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

[TAG306] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG307] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG308] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG309] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG310] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG311] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG312] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG313] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

[TAG314] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work