03 November 2022
Apparently, the sayingyou are what you eat” needs an update. When it comes to mood, so are you when you eat. If you don’t eat on a regular schedule or at the right times of the day, you’re more likely to feel anxious or depressed. “It’s important to recognize this, because many people are busy during the work day, forget to eat when they normally would, or have work shifts that are inconsistent with their body’s circadian clock,” says the psychiatrist. Carla Schnitzlein, DO, medical director of natchau Hospital, part of Hartford HealthCare Behavioral Health Network. “All of that affects our normal cycles of eating and fasting.” And that affects the mood.
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An unpredictable meal schedule can ruin your mood.
Until now, much of the
nutrition research and mental wellness has focused on the “what” of a person’s diet, such as sugar (causes anxiety) vs. fish (prevents depression). But researchers at Canada’s Queen’s University have focused on “when.” His big takeaway, announced in the spring of 2022: Eating irregularly and at times that don’t align with your body’s circadian rhythm can leave you feeling depressed and anxious. If you’re already dealing with a mood disorder, it can make those symptoms worse. This makes a lot of sense, says Dr. Schnitzlein. “Our bodies and brains need predictable routines. Part of that routine is when we eat,” he says. “In order to function best, our brains need consistency when it comes to meals.”> Worried about weight loss? Take this health risk assessment
The brain and the gut have a special connection.
How, exactly, does diet affect mood? Scientists are still working out the details, but we have some general ideas. First, your brain consumes up to 25% of your body’s energy, and it is especially sensitive to changes in calorie intake.
Second, over the last decade, we’ve learned that the brain and gut are more connected than you might expect. Through a network of nerve pathways and tiny microbes, your digestive tract essentially communicates with the emotional and cognitive centers of your brain. And that’s not all.
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Eating too close to bedtime disrupts sleep and, with it, mental well-being.
In their recent findings, Canadian researchers say that we should time our meals with the time of the sun, if possible. Your best scenario: Don’t eat after 7 pm.
Why? When you eat, you signal your brain that it’s time to wake up and be active. As a result, snacking late at night makes it more difficult to fall asleep. Poor sleep can be disastrous for mental well-being, not to mention overall health. “Sleep, mood, and anxiety are very intertwined,” says Dr. Schnitzlein. “Over time, sleep disruption erodes our ability to handle stress and dramatically affects our mental function.”
Routines, in general, are important for mood and mental health.
“Routines keep us on track,” says Dr. Schnitzlein. “When we incorporate healthy activities like regular meals, exercise and bedtime, it can help prevent or mitigate effects on our mood.” When we lose that sense of predictability, it affects our body physically, changing the levels of our hormones. That cascades down into our state of mind. So to have one less hurdle between you and feeling great, adopt a better meal schedule. In food and in life, healthy rhythms equal happier days.
