One of the reasons I started Hygge Abode was to help educate others about the undervalued importance of caring for oneself through food, home, and connection with others. Today's blog goes deeper into the nuances of food and how we can incorporate nutritious foods to help improve our mental health. 

To help support you on your journey, I have also begun curating items for your kitchen that promote healthy habits. Over the next few months, I will be building out our cookbook collection and kitchen accessories to help you create a mindful kitchen that supports your new good eating habits.

       Menu: Recipes for Shared Moments

Taking Care of your Mind through Food

What are the links between eating healthy foods and your mental health? Turns out there are many. The types of foods we eat matter greatly, and most Americans need more fruits, vegetables, or whole grains in their diets. Diet-related diseases account for 22% of deaths worldwide, and a diet lacking in nutritious foods contributes to diseases like diabetes, obesity, heart disease, and even depression. 

There are additional barriers to healthy eating that do not always receive enough attention. Food insecurity, or the lack of consistent access to healthy and nutritious foods, has increased over the past couple of years, impacting about 12% of the US population, with rates almost double for Black and Latine communities. When you have a gap that wide, we call it a disparity in health care, and as a researcher, I want to know answers, such as why? and what can be done to help effectively. Addressing food security for all people is essential and is also very challenging.  We must consider how people access healthy foods (transportation and access to healthy grocery stores) and their functional ability, motivation, knowledge, and skills to prepare and eat healthy foods. Since 2020, my team has partnered with several community agencies and nonprofits to study the impacts of a produce delivery program on the physical and mental well-being of the people enrolled in our study. We are on a quest to understand better ways to provide people access to healthy foods and how these foods impact physical and mental health. 

How Does Food Impact Mood? 

Multiple studies have shown that eating high-quality food with lots of vitamins, minerals, and antioxidants nourishes and protects the brain from oxidative stress (or "waste"), which can damage your body. When you eat foods with low nutritional value, like processed or sugary foods, this causes inflammation and stress in the body, which impairs your brain function and worsens symptoms of mood disorders, such as anxiety or depression. 

Why? I am glad that you asked! Did you know 95% of serotonin is made in your GI tract? 

Serotonin is called a neurotransmitter. It helps to regulate mood, sleep, and pain. Your GI tract ("gut") is lined with hundreds of millions of nerve cells that don't just help you digest food but also help regulate your emotions. Serotonin production highly depends on the presence of "good" bacteria in the lining of your intestines. This good bacteria also decreases inflammation and helps you absorb good nutrition.

Studies show that diets high in fruits, whole grains, and fish can help decrease the risk of depression by about 25-30%! 

How Can You Use Food to Improve Mood? 

It's essential to pay attention to how different foods make you feel. You can start by cutting out foods that leave you feeling sluggish. You could also try cutting out all processed foods and sugars for a week or two. Then, slowly reintroduce these foods and see how they affect your body. You might be surprised by what you discover.

Eating a variety of healthy foods like plant-based and whole grains (not fad diets) is critical to long-term success. Our study finds that by providing as little as $25 worth of produce per week, our participants report fewer depressive symptoms after a few months! 

Hygge is about building homes and communities that support self-care and connection with others. By prioritizing access to healthy foods for everyone and being mindful of our diets, we can improve the health of ourselves and others.
Investing in your mental health has a ripple effect on those around you. By prioritizing your well-being, you can better care for others. After all, a healthy mind is the foundation for a healthy community.

As a free thank you for reading, I am including a free resource here: Creating a Home You'll Love: Hygge-Inspired Strategies

To learn more about hygge-inspired living, be sure to follow along with my newsletter by clicking here to sign up here. 

Be well,

Rachel Zimmer