How Your Diet Affects Your Mood: The Hidden Link Between Food and Depression.

Ever wondered if what you eat could be affecting your mood? Recent studies suggest a strong link between diet and mental health, particularly when it comes to depression. In this post, we'll explore how the foods you consume can influence your emotional well-being, and how making mindful dietary choices might be a key step in managing depression.

1.Probiotics: 

The vagus nerve connects your brain and colon. But what's noteworthy about the vagus nerve is that just 10% of information travels from the brain to the colon. 90% of the information travels from the colon to the brain. So your brain is receiving a lot of signals from what is going on in your gut. The microbiome (good bacteria) produces several neurotransmitters that are identical to those produced by your own body. 

Your microbiome produces: 

Acetylcholine 

GABA 

Norepinephrine 

Serotonin 

Dopamine 

All of these neurotransmitters can help you feel more relaxed, stress-free, and cheerful. If there is an issue with your bacteria producing these neurotransmitters, you might not feel that great.90% of serotonin is produced in the gut.

If your gut is not working properly, you may experience depression and anxiety. Your beneficial bacteria consume fiber from vegetables and produce small-chain fatty acids. This is a form of fat that can supply 90% of the energy to colon cells.

 It can also help reduce insulin resistance and maintain gut lining integrity. Your digestion and your overall well-being are inextricably linked. On the other hand, stress might have a negative impact on digestion.

 Your gut also produces B vitamins. There is a strong correlation between mood problems and a shortage of B vitamins. Additionally, if you have gut inflammation, it can impair your mood. So simply getting rid of inflammation can improve your mood .

2.Fasting and depression:

Fasting  has natural antidepressant qualities. Fasting can trigger a variety of beneficial and remarkable changes in your body that go well beyond just losing weight and eliminating hunger.

A study found that fasting can enhance mood. Here are a few details from the study:

1. They discovered that orexin signaling activity increased. Orexin promotes wakefulness, boosts dopamine, and is linked to happiness.
2. Fasting can cause an increase in endorphin release. Endorphins increase pleasure and reduce pain.
3. Fasting can boost CREB-TF, which activates genes that produce serotonin.
4. It may boost BDNF levels, which can aid in the growth of new brain cells.

3.DHA

DHA is the most important to counter depression. 

DHA is found in fatty fish, cod liver oil, and eggs, among other foods. If you're a vegetarian you can consume algae to get DHA.

4. Green Tea: 

Green tea has been shown to alleviate depression, with four cups per day increasing the reduction by 51%.

 Green tea has been shown to have an effect on some parts of the brain, including the prefrontal cortex and the nucleus accumbens, which are involved in addiction. 

It also affects the hippocampus, which is involved in cognitive function, memory, and learning. Another ingredient contained in green tea is L-theanine, an amino acid that aids in mood stabilisation and has been demonstrated to alleviate depression directly.

5. Curcumin

Curcumin boosts something known as brain-derived neurotrophic factor (BDNF). BDNF increases a protein that aids in the formation of new neural synapses.

Low levels of BDNF are associated with depression, hippocampal shrinkage, and a variety of brain diseases.

Let's assume you have low blood sugar (hypoglycemia) due to insulin resistance. Because it does not store glycogen, the brain is the most vulnerable organ to hypoglycemia. It depends on the amount of sugar in your blood. When your sugar levels are too low, your brain suffers. When you have insulin resistance, your body is unable to absorb the protein required to make neurotransmitters like dopamine and serotonin, which improve your mood.

Curcumin can also raise serotonin and dopamine levels. These neurotransmitters have a direct effect on your feelings of happiness and fulfillment.

If you use curcumin, you should also follow a Healthy Keto diet and practice intermittent fasting. They can all have a significant impact on your mood.

6.Trace minerals that can aid with depression.

1. Chromium

Both chromium and zinc are useful in treating depression because they play important roles in blood sugar regulation. Chromium directly helps to normalize blood sugar levels, and many diabetics benefit from taking it. The recommended daily dosage is 600 micrograms.

2. Zinc

Zinc is required for insulin synthesis, which helps to manage blood sugar. The beta cells in the pancreas that make insulin absorb a large amount of zinc. The beta cells contain the majority of the body's zinc. Zinc is recommended at a daily dose of 30 milligrams.

3.Magnesium

Magnesium has many functions within the body. Even neurotransmitters are interestingly affected by magnesium.

The following are some ways that magnesium may affect mood:
1. Magnesium can raise serotonin levels, which can help you feel at peace, content, and less stressed.
2. Magnesium has the ability to lower cortisol, a stress hormone.
3. Magnesium can reduce adrenaline, which may improve your quality of sleep.
4. GABA, a neurotransmitter linked to calmness, relaxation, and sleep, can be increased by magnesium.
5. Magnesium has the ability to raise melatonin, which aids in improving sleep.
6. The parasympathetic nervous system can be stimulated by magnesium, which may aid in fostering calm.
7. The sympathetic nervous system, which might prevent you from falling asleep, can be lowered with magnesium.

Magnesium rich foods include:

Dark chocolate 

Avocado 

Fatty fish 

Green leafy vegetables 

Nuts like almond, cashew, brazil nuts.

Disclaimer 
It's important to note that these recommendations are for informational purposes only. It's advisable to consult a healthcare practitioner before making any significant changes in behavior, diet, or exercise regimen. Sujatha Rengaraj, a nutritionist, does not provide medical diagnosis or treatment for any ailments.