Latest news with #JournalofHealthPsychology
IOL News
16-05-2025
- Health
- IOL News
Feeling blue? Snack your way to happiness with these 5 mood-boosting foods
Psychology found that on days people ate more fruits and vegetables, they reported higher levels of happiness and mental well-being Image: Ron Lach /pexels May is Mental Health Awareness Month, a time to reflect on the many factors that influence our emotional well-being. While therapy, exercise, and sleep are often in the spotlight, one significant factor is often overlooked: what we eat. Numerous studies confirm that food is more than fuel for your body; it's also a powerful tool for your mental health. The connection between diet and mood is undeniable, with certain nutrients, flavours, and even aromas playing a vital role in supporting emotional wellness. The link between food and mood Your diet has a direct impact on your brain, thanks to something called the gut-brain connection. This intricate system of communication between your gut and your brain means that what you eat influences neurotransmitters like serotonin and dopamine, which regulate mood and emotions. Recent research from the Journal of Health Psychology found that on days people ate more fruits and vegetables, they reported higher levels of happiness and mental well-being. Even better, the benefits of eating well often carry over into the next day. On the flip side, a diet high in ultra-processed foods, added sugars, and excess red meat has been linked to psychological distress, including anxiety and depression. Certain nutrients are especially beneficial for emotional health. Image: Nathan Cowley /pexels Mood-boosting nutrients Certain nutrients are especially beneficial for emotional health. Foods rich in these nutrients can help reduce stress, combat depression, and improve energy levels: Omega-3 fatty acids: Found in fish, walnuts, and flaxseeds, omega-3s reduce brain inflammation and support cognitive function. Magnesium: Present in leafy greens, nuts, and whole grains, magnesium helps to manage stress and regulate sleep. Folate: Found in lentils, asparagus, and avocados, folate supports serotonin production. Zinc: Present in oysters, pumpkin seeds, and chickpeas, zinc is crucial for brain health and immune function. Flavonoids: Found in berries, tea, and dark chocolate, flavonoids are antioxidants that reduce inflammation and boost brain function. The happy foods you need in your diet If you've been feeling low or stressed, these mood-boosting foods can help support your emotional health: Walnuts: Walnuts are packed with omega-3 fatty acids, which help reduce inflammation in the brain. A study involving 26,000 adults found that those who ate a serving of walnuts daily experienced greater energy, optimism, and interest in activities. Women in the study also reported feeling less hopeless. Fish and Seafood: Certain types of seafood, like salmon, sardines, and mackerel, are rich in omega-3s and have been shown to help prevent depressive disorders. Surprisingly, shellfish such as oysters, mussels, and clams also rank high on the Antidepressant Food Score (AFS) due to their nutrient density. Fermented foods: Yoghurt, kimchi, kefir, and other fermented foods are rich in probiotics, which improve gut health. Since the gut and brain are closely connected, a healthy gut can mean fewer stress signals sent to your brain. Citrus: Simply smelling citrus fruits like oranges, lemons, and grapefruits has been shown to lift your mood. Their bright, zesty flavours are also rich in vitamin C, which combats fatigue and boosts immunity. Dark chocolate: Good news for chocolate lovers, dark chocolate is packed with flavonoids and compounds that trigger the release of endorphins, your brain's feel-good chemicals. Studies show that people who eat dark chocolate are 70% less likely to experience depression symptoms compared to non-chocolate eaters. Foods to avoid for a better mood Just as some foods improve your mood, others can pull it down: Added sugars: High-sugar diets can lead to energy crashes and exacerbate symptoms of anxiety and depression. Ultra-processed foods: Chips, fast food, and sugary cereals can disrupt gut health and increase inflammation. Alcohol: While a glass of wine might feel relaxing, alcohol is a depressant and can worsen mood over time. The saying 'you are what you eat' has never been more relevant. Your diet doesn't just fuel your body; it shapes your mind, emotions, and overall quality of life. By choosing nutrient-rich, whole foods, you're not just feeding your body, you're nurturing your mental health.
The Independent
14-03-2025
- Health
- The Independent
Poor sleepers are more likely to believe in conspiracy theories, study suggests
Poor sleep quality can make people more likely to believe in conspiracy theories, according to a new study. Psychologists from the University of Nottingham found that people with worse sleep quality over the past month were more likely to endorse conspiracy theories, especially after they had been exposed to content of that theme. Conspiracy theories were defined as claims that 'powerful, secretive groups act in their own self-interest to the detriment of society'. Psychologists warned they have 'serious consequences', such as increased vaccine hesitancy and climate change scepticism. In two studies involving over 1,000 participants, published in the Journal of Health Psychology, the psychologists examined the link between sleep quality and conspiracy beliefs. Notre Dame Cathedral fire in Paris. Some people were exposed to a conspiracy narrative suggesting a deliberate cover-up, while others read a factual account where the fire was described as an accident. Researchers found that those with poorer sleep quality were more likely to believe the conspiratorial version of events. A second study, with 575 participants, expanded on this to explain the link between poor sleep quality and conspiracy beliefs. Depression was named as another potential factor in conspiracy belief, as well as poor sleep and insomnia. Anger and paranoia also played a role with less consistent effects, they found. Dr Daniel Jolley, an assistant professor in social psychology who led the research team, described sleep as being 'crucial for mental health and cognitive functioning'. He continued: 'Poor sleep has been shown to increase the risk of depression, anxiety, and paranoia - factors that also contribute to conspiracy beliefs. 'Our research suggests that improving sleep quality could serve as a protective factor against the spread of conspiratorial thinking.' The findings concluded that by improving sleep quality, people might be better equipped to recognise misinformation and resist misleading narratives. They recommended 'sleep-focused interventions' to tackle the issue. In 2023, The Policy Institute and Kings College London surveyed 2,274 UK adults on conspiracy theories about Covid-19, 15-minute cities, and the World Economic Forum. They found tht around a third of the public believed these various conspiracy theories were 'probably or definitely true'.
