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The proverbial “sugar high” after ingesting a sweet treat is a well-known example of food's potentially positive impact on mood.
On the other hand, the phenomenon of feeling “hunger” is Hunger manifests itself in anger. or irritability – indicating that negative emotions can also be triggered by what we eat, or what we don’t eat.
According to the latest research, Fluctuations in blood sugar levels are partially responsible About the relationship between what we eat and how we feel. through it Effects on our hormones and our nervous systemblood sugar levels may rise. Fuel for anxiety and depression.
Mental health is complex. There are countless social, psychological, and biological factors that ultimately determine a person's experience. However, numerous randomized controlled trials have demonstrated that diet is a biological factor. can have a significant impact on risk Especially for symptoms of depression and anxiety in women.
as Family medicine resident, Ph.D. in nutritionI have witnessed this fact. Antidepressants are effective for some patients But others don't. Therefore, in my view, mental health treatment strategies should target all risk factors, including nutrition.
Many of the randomized controlled trials that have demonstrated the link between diet and mental health have I tried the Mediterranean diet. or slightly modified version of it. The Mediterranean diet typically features large amounts of vegetables, especially dark green leafy vegetables, fruits, olive oil, whole grains, legumes, and nuts, and small amounts of fish, meat, and dairy products. One of the many qualities that may be responsible for the Mediterranean diet's effects on mood is: low glycemic index.
of Glycemic index is a system for ranking foods and meals Depending on their potential to increase blood sugar levels. Therefore, consistent with the observation that fluctuations in blood sugar levels affect mood, high glycemic index meals that cause rapid increases in blood sugar levels are thought to affect mood. Increased risk of depression And some anxiety.
Carbohydrates with a high glycemic index This includes white rice, white bread, crackers, and baked goods. Therefore, a diet high in these foods may increase your risk of depression and anxiety. On the other hand, carbohydrates with a low glycemic index, such as parboiled rice or al dente pasta, are absorbed more slowly and cause a smaller rise in blood sugar levels, and are therefore associated with lower risk.
Many scientific mechanisms have been proposed to explain the relationship between diet and mental health. One plausible explanation linking blood sugar fluctuations to mood is the hormonal effects of blood sugar levels.
Every time we eat sugar or carbohydrates, such as bread, rice, pasta, potatoes, or crackers, our blood sugar levels rise, triggering a cascade of hormones and signaling molecules. As an example, dopamine, our brain's pleasure signal, is why we experience a “carb high” after eating desserts and baked goods. Dopamine is How the body rewards us To obtain the calories, or energy, necessary for survival.
Insulin is another hormone triggered by carbohydrates and sugar. Insulin's job is to lower blood sugar levels by escorting ingested sugar to cells and tissues where it can be used as energy. But if you eat too much sugar, carbohydrates, or carbohydrates with a high glycemic index, your blood sugar levels will spike. Promotes a rapid rise in insulin. As a result, your blood sugar levels may be lower than when you started.
This sudden drop in blood sugar levels stimulates the release of adrenaline and its cousin noradrenaline. Both of these hormones ensure that glucose is properly pumped into the bloodstream to bring blood sugar levels back to proper levels.
But adrenaline doesn't just affect blood sugar levels. It also affects how we feel and how we release it. May manifest as anxiety, fear, and aggression. Therefore, food influences mood through its effect on blood sugar levels, which in turn trigger hormones that determine our mood.
What's interesting is the adrenaline rush that follows. Sugar and carbohydrate intake does not occur until 4 p.m. to 5 hours after meal. So when you eat sugar or carbohydrates, dopamine makes you feel better in the short term. But in the long run, adrenaline can make you feel sick.
However, not everyone is affected in the same way. Can be produced with the same meal Very different blood sugar responses Among various people, depending on gender, genetics as well, sedentary and intestinal microbiota.
And, as mentioned above, it's important to keep in mind that mental health is complex. Therefore, in certain situations, optimizing the diet cannot overcome the social and psychological factors that may underpin a person's experience.
Nevertheless, improper diet can definitely worsen a person's symptoms and is important for everyone, especially women, who want to optimize their mental health. Research shows that women in particular More sensitive to effects of glycemic index and General diet.
Unfortunately, simple solutions such as replacing sugar with artificial sweeteners are not an option. Research shows that among all processed foods, Artificial sweeteners and artificially sweetened beverages Most strongly associated with depression.
The most obvious way to stabilize blood sugar levels is to reduce sugar and carbohydrate intake. However, this is not the only way. Studies have shown that simple changes can significantly reduce the erratic fluctuations in blood sugar levels. Strategies to stabilize blood sugar levels and optimize mood include:
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Focus on low glycemic index carbohydrates such as parboiled rice, whole wheat bread, and al dente pasta, and be mindful of how much high glycemic index carbohydrates you consume. I give it to the patient this guide To raise awareness about the glycemic index of different carbohydrates.
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Eat carbohydrates earlier in the day, such as breakfast or lunch, rather than later in the day, such as dinner. Our hormones follow a circadian rhythm and carbohydrates are ingested. Suppress the rise in blood sugar levels early in the day Compare that to the carbohydrates you consumed later in the day.
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Avoid eating carbohydrates alone, such as eating a box of crackers or a bowl of rice. Always try to pair your carbohydrates with protein, such as beans, nuts, meat, or fish, or with healthy fats, such as olive oil or avocado. of combination of nutrients It slows down the digestion of carbohydrates and suppresses the rise in blood sugar levels.
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Eat your vegetables and protein first, then your carbohydrates at the end of your meal. Simply changing the order in which you eat your food can significantly reduce your intake. subsequent blood sugar spike.
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Before eating carbohydrates, eat a salad tossed with olive oil and vinegar. The combination of vegetables is acid from vinegar All of this, along with the fats in olive oil, work together to slow the absorption of carbohydrates and minimize the resulting rise in blood sugar levels.