I think we can all agree January can be a challenging month. It’s cold and dark, the holidays have left us short of money and energy, and spring seems a long way off! All of which can contribute to many of us feeling low. Today, 15th January is commonly known in the UK as ‘Blue Monday’ and is thought to be the most depressing day of the year.
It’s not all doom and gloom though, thankfully there is a lot we can do to improve our mood and wellbeing.
In this blog, I am going to look at the relationship between what we eat, and how we feel, and offer strategies to combat emotional eating while developing a positive mood to help you through these more challenging months.
Emotional Eating
You’ve heard me talk about ‘emotional eating’ before. It’s extremely common and refers to how we use food to deal with certain emotions. When we are upset, feeling down or worried, we tend to choose food that’s comforting to us in some way. The problem with comfort eating is it has its roots in childhood, so tends to be foods that initially make us feel good like processed food and those high in sugar or fat.
The problem here is the food only makes us feel good for a short period, and then, if we’re not meeting our nutritional needs, we crash, feel bad again and the cycle continues. Emotional eating is not easy to overcome – and the connection between nutrition, emotions, and overall well-being is profound.
We continue to perpetuate this cycle with the choice of foods we eat.
A healthy gut means a happy brain
First, we need to understand the relationship between our gut and brain. The gut-brain connection is a complex network linking our gastrointestinal system to the brain. It influences various aspects of our health, including our emotions.
A healthy gut comprises of a diverse microbiome and plays a pivotal role in regulating mood. The gut microbiome is a community of trillions of microorganisms, which interact with the central nervous system, producing neurotransmitters that impact our emotional well-being. It’s thought that over 90% of our serotonin is found in our gut, serotonin can boost our mood and affect how we sleep, amongst other functions.
When our guts are in balance, we tend to feel better.
How to improve our mood through food
1 – The rainbow on the plate
As I’ve mentioned, a thriving gut microbiome relies on us feeding all the good bacteria in our gut, and one of those fuel sources is fibre. As diversity is key to a healthy gut, we need to include as many diverse sources of fibre as possible, and we can do this through ingesting a wide variety of plants in our diet. Vegetables also contain phytochemicals, which have antioxidant and anti-inflammatory properties which also enhance our gut microbiome.
The goal here is to eat 30 or more different plant foods per week.
2 – Fermented foods
Fermented foods are now available in most health stores and supermarkets. You want to increase your intake of probiotic-rich foods like yoghurt, kimchi, and sauerkraut. These foods introduce beneficial bacteria into the gut, promoting microbial diversity and creating an environment that positively influences mood regulation.
3 – Omega-3 fatty acids
Omega-3 fatty acids, specifically EPA and DHA, are essential for brain health and mood regulation. Found abundantly in fatty fish like salmon, mackerel, and sardines, as well as in plant sources like flaxseeds and chia seeds, these fats are integral components of cell membranes in the brain. They enhance communication between nerve cells, supporting cognitive function and emotional well-being. Studies suggest that a diet rich in omega-3s may reduce the risk of depression and contribute to overall mood stability.
4 – Serotonin and tryptophan-rich foods
Serotonin, a neurotransmitter associated with mood regulation, relies on the availability of tryptophan, an essential amino acid. Tryptophan-rich foods, such as turkey, nuts, and seeds, provide the building blocks for serotonin production. When these foods are incorporated into the diet, they contribute to increased serotonin levels, promoting a positive mood and potentially reducing the likelihood of emotional eating. Including these foods in your diet regularly can be a nutritional strategy to enhance emotional well-being.
5 – Balancing blood sugar levels
Another way of preventing mood swings and controlling emotional cravings is maintaining your blood sugar levels. You want to be eating foods with a low glycaemic index, like whole grains, legumes, and vegetables, as they release glucose into the bloodstream gradually, avoiding sudden spikes and crashes in blood sugar. Combining these low-glycemic foods with a balanced mix of macronutrients, such as proteins, fats, and fibre, creates meals that provide sustained energy, helping you feel more balanced and reducing the inclination for emotional eating.
6 – The impact of hydration on mood
Hydration plays an important role in cognitive function and mood regulation. Sipping water throughout the day supports optimal brain function, helping to maintain a positive mood and potentially reducing the likelihood of emotional eating triggered by dehydration. Eating water-rich foods, such as watermelon and cucumber, can also help.
7 – Adaptogens for stress resilience
Adaptogens are a class of herbs that support the body’s ability to adapt to stressors, promoting resilience and emotional balance. Ashwagandha and Rhodiola are examples of adaptogens with stress-reducing properties. These herbs modulate the body’s stress response, potentially minimizing emotional triggers for overeating during stressful situations. Incorporating adaptogens into the diet, either through herbal infusions or as supplements, can be a nutritional approach to enhance stress resilience and emotional well-being.
Mindful eating practices
Mindful eating is a holistic approach that encourages being fully present during meals, savouring each bite, and paying attention to hunger and fullness cues. This practice helps you make conscious food choices therefore reducing the likelihood of impulsive, emotionally-driven eating. Engaging in mindful eating techniques, such as chewing food slowly, appreciating flavours, and acknowledging feelings of fullness, contributes to a more intentional and positive relationship with food.
As you can see, there’s a lot you can do to give yourself a boost this month and avoid the January blues. If you want some support then reach out. I specialise in working with women to improve their relationship with food and improve their mood, energy levels and overall wellbeing. Together, we unravel the complexities of emotional eating, fostering a healthier, more intentional approach to nourishment, and empowering women to embrace a balanced and resilient mind-body connection.