Healthy Eating Habits
Food and diet resolutions are common for weight management, but food habits are also important for mental health management. Consider these points about how your food consumption may relate to your moods.
Water
Water is by far the number one nutrient in our diet. Since our brains are 75% water, even small amounts of dehydration shrink our brains and can affect our thinking ability. Mild dehydration increases sleepiness and fatigue, increases confusion, and lowers levels of vigor and alertness. Hydration can reverse these affects quickly (Greger M.D., 2015). Research from a 2018 study of 3,000 adults found that those who drank more water had lower risks for both anxiety and depression (Stanborough, MFA, 2020).
Sugars
Many people who struggle with weight issues, food cravings, or binge eating beat themselves up for having low self-discipline. This negative self-talk is actually counter-productive to habit changes and makes the fight a losing battle. A better route for change is to understand the science of blood sugar levels. Glycemic cycling is a physiological phenomenon affecting the brain as well as one’s moods. Sugar and sugar-like foods spike our glycemic index, affect insulin production and create cycles of energy, fatigue and cravings. Fluctuations in blood glucose levels can cause depression, anxiety, irritability and confusion (Kay, 2019). Overcoming these urges is almost impossible with willpower, but can be mastered with changes in food consumption to reduce sugar, flour, processed foods and alcohol. For more help in understanding blood-sugar science and the help that is available, pursue the books and websites of Bright Line Eating or Dr. Mark Hyman's book, the Blood Sugar Solution.
Intuitive Eating
Many of us eat to feel better emotionally, eat without awareness while working or watching TV, or eat not because of hunger, but because of time, circumstance or cravings. In contrast, intuitive eating, also known as mindful eating, is when a person is purposefully pays attention to what they are eating, and how they feel in their body before, during and after they eat. They are noticing their emotions related to eating and they are not eating on “auto-pilot”. They enjoy the food itself at the time of eating, noticing flavors and satisfaction with gratitude. For more on intuitive eating, consider reading the book, Intuitive Eating, by Evelyn Tribole, MS, RD.
The Bible also gives us guidance regarding food. Our relationship with food is a personal one, not to be judged by others (Romans 14:3-4). But, good guidance is available from science, our doctors and even the Bible. If we are submitting our bodies to God (Romans 12:1) for His work in us, and if we know that our bodies are the temples of God Himself (1 Corinthians 6:19-20), then even what we eat and drink can be a form of worship (1 Corinthians 10:31).
