Eating our way to wellbeing

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Eating Our Way to Wellbeing

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This article was originally published in May 2022. Last reviewed and updated in October 2024 by the Komodo Psychology Team.

Food, food, glorious food! Consuming and sharing meals is centre point in our society and daily lives. So how can we use this delicious activity as a tool for protecting and promoting our wellbeing?

Can we change our mood with food?

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We have all experienced how food can impact our mood:

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• A favourite meal that brings up past memories and pleasant emotions, the comfort of our parents home cooking or the emotion regulation that can come from indulging in comfort foods.
• The low that follows high sugar intake, the brain fog following caffeine withdrawal or the sluggish state of mind and body after high-fat content or processed foods.

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There is now extensive evidence across countries and age groups that an association exists between diet quality and patterns and mental health in children and adolescents. Research shows us that the relationship goes in both directions and eating and diet behaviours can be a possible risk or protective factor for wellbeing and mental health.

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There are four key neurotransmitters (the ‘messengers’ of the brain) that are associated with wellbeing and mental health (Briguglio et al., 2018). These are:

1. Serotonin
2. Dopamine
3. Oxytocin
4. GABA

Just like growing healthy bodies, these neurotransmitters need specific nutrients from our diets to be created and to function well. If a few key nutrients are missing, they don’t function as they should, or we don’t make enough of them. By eating a balanced diet, we ensure that our brain is receiving enough fuel to help it do essential functions.

Jacka and colleagues (2017) lead the SMILES study which sought to answer the question 'If I eat better will I feel better?'. They took participants who were diagnosed with depression and found that those who received food plans and dietary support over 12 weeks were four times more likely (than the control group) to go into remission  - that is they no longer suffered from depression. Another study by O’Neil and colleagues (2014) showed that there was consistent correlations between unhealthy dietary patterns (high saturated fat, refined carbohydrates and processed food products) and poorer mental health and wellbeing in children and adolescents.

When you consider the research, it is easy to see how our diet can either make us vulnerable or resilient when it comes to mental health.

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So eating is important. How important?

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Our society and way of living today is fast paced and ever-changing. This often leads to mealtimes being missed and substituted for eating on the go - typically with high processed, convenient foods. Research shows us that this can lead to a vicious cycle of low energy, poor concentration, poor nutrition and low mood (Firth et al., 2020). When we eat a balanced, regular diet, we will have enough energy to meet the demands of our day. When we have not met our nutritional needs, our brian and body will struggle to meet the demands we place on it, and we may feel mental and cognitive fatigue as a result. 

The recently updated Australian and New Zealand College of Psychiatrists’ clinical practice guidelines suggest that supporting people in a healthy diet with regular eating is a “non-negotiable” step when it comes to wellbeing and mental health.

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OK so it’s important. How do we eat our way to wellbeing?

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What is most important to remember is it's all about balance! There are no ‘good’ or ‘bad’ foods. Instead, we should focus on eating in moderation. While a primary focus is trying to meet our nutritional needs each day, we should also be eating foods we enjoy to eat. The good news is that there’s no one specific way to optimise your wellbeing and mental health. So instead of focusing on the latest diet, think about what foods make you feel good - full, nourished and satisfied. A balanced diet includes: 

1. Variety of foods across the food groups
2. Fruit and Vegetables
3. Proteins (meats, legumes)
4. Grain foods and complex carbohydrates
5. Milk and dairy products
6. Healthy fats
7. Hydration through water
8. Regular eating patterns throughout the day
9. Being in tune with our bodies needs, such as hunger cues and energy requirements. 

As you can see, there is space for all different foods, when we eat a varied and balanced diet. Without considering how we are fueling our bodies, we run the risk of not providing it with essential needs. Therefore, a balanced diet = better wellbeing. 

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Would you like to learn more about Students' Needs and how to ensure those are effectively met? Download our free resource by clicking on the image below!

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References

• Briguglio, M., Dell’Osso, B., Panzica, G., Malgaroli, A., Banfi, G., Zanaboni Dina, C., ... & Porta, M. (2018). Dietary neurotransmitters: a narrative review on current knowledge. Nutrients, 10(5), 591.
• Firth, J., Gangwisch, J. E., Borsini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing?. Bmj, 369.
• Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., ... & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’trial). BMC medicine, 15(1), 1-13.
• O’Neil A, Quirk SE, Housden S, Brennan SL, Williams LJ, Pasco JA, et al. Relationship between diet and mental health in children and adolescents: a systematic review. Am J Public Health. 2014;104(10):e31–42. doi:10.2105/AJPH.2014.302110.
• Malhi, G. S., Bell, E., Bassett, D., Boyce, P., Bryant, R., Hazell, P., ... & Murray, G. (2021). The 2020 Royal Australian and New Zealand College of Psychiatrists clinical practice guidelines for mood disorders. Australian & New Zealand Journal of Psychiatry, 55(1), 7-117.
• Marx, W., Lane, M., Hockey, M., Aslam, H., Berk, M., Walder, K., ... & Jacka, F. N. (2021). Diet and depression: exploring the biological mechanisms of action. Molecular psychiatry, 26(1), 134-150.