Mood, mind and weight management

When approaching wellbeing with a holistic view, the interconnection between mood, mental health and physical wellbeing are essential. In our fast paced world these three words have become the centre point around the discussions we have about health and wellness. Understanding their connection and learning how to manage them with a holistic approach can lead to a healthier and happier life. Let's dive into how mood, mind and weight management are linked and the various strategies for managing them effectively. 

Mood and your diet are interconnected. Emotional eating, binge eating and eating as a result of feelings rather than hunger are very common in todays hectic lifestyle. When one feels stressed, anxious or depressed many people turn to food for comfort. Usually going for the high sugar, high fat and high calorific foods to have a quick fix effect on their mood. However this can create a viscous cycle that may lead to weight gain and can in turn create feelings of low self esteem which ultimately exacerbates mood disorders.

On the other hand, a well balanced diet rich in nutrients will lead to increased levels of dopamine and serotonin leading to enhanced mood. Foods high in Omega 3 fatty acids such as nuts and seeds and fatty fish have been shown to reduce symptoms of depression. Foods high in antioxidants such as fruit and vegetables help counteract oxidative stress improving emotional stability and mental clarity.

Mental health is critical for weight management, as mental clarity, focus and a positive mindset are crucial to making healthy lifestyle choices. When ones mind is not balanced due to anxiety, depression or stress it can be challenging to make healthy lifestyle choices.

Stress is strongly linked to weight gain. The hormone cortisol, that is released during stress, leads to increased appetite and cravings for unhealthy foods. Mindfulness, meditation, journaling and grounding breathing exercises can all be fantastic tools to keep cortisol levels at bay.

Depression and anxiety are also triggers to weight gain or loss. Some people lose their appetite and lose weight as a result, whilst others turn to food for that quick fix comfort that ultimately leads to weight gain. Addressing mental health struggles, be it through counselling, therapy, medication combined with healthy eating and regular physical activity can help restore balance. 

Physical health can greatly increase mental well-being. Regular physical activity is the most effective way to boost your mood and manage stress. Exercise releases endorphins-the “feel good” hormones which alleviate symptoms of depression and anxiety. It also induces better sleep which is crucial for both mental and physical health. When individuals are sleep deprived the hunger hormone known as ghrelin is released making you feel hungrier and may lead to overeating or craving high-calorie foods, particularly those rich in sugars and fats.

Maintaining a healthy weight in turn boosts feelings of self esteem and body image reducing the risk of developing mental health issues. Wether its walking, yoga, dance, pilates make sure to engage in a physical activity that is enjoyable for you and gives you a sense of accomplishment. 

1. Mindful Eating -  Practise mindful eating by making sure to really hone into your body’s hunger cues, by being fully present, eating slowly and chewing every bite. Pay attention to what you eat and how your body feels after eating. Slow down during meals making sure to remove all electronic distractions like Tv and smartphones. This not only helps digestion but will result in a better relationship with food.

1. Regular exercise -  make sure to move your body a minimum of 20 minutes daily. It doesn't have to be strenuous just an outdoor walk can have significant benefits for mood and weight management. Endorphins, the body’s natural mood enhancer are released during exercise reducing stress and anxiety. It also helps with improving focus, enhancing cognitive function and mental clarity.

1. Stress management -  Develop a regular routine that includes either a meditation, deep breathing or yoga. Reducing stress can help you sleep better and regulate your appetite and prevent emotional eating. Journaling is another incredibly useful tool to reframe negative thoughts and promote gratitude and positive affirmations that will also shift your mindset resulting in better mood and self-image.

1. Balanced Nutrition - What you put in your mouth is directly linked with how you feel. Focus on eating a balanced diet rich in whole foods such as fruits, vegetables, lean protein, healthy fats and whole grains. Avoid sugar, processed foods and unhealthy fats that can negatively impact your mood and weight. Omega-3 fatty acids found in seeds and fatty fish are particularly beneficial for mental health as well as complex carbohydrates that are well known to help stabilise mood by regulating sugar levels.

1. Sleep Hygiene - Sleep is key for overall wellbeing and managing mood, mind and weight. Aim for 7-9 hours of sleep per night. Poor sleep can lead to an increase in appetite and exacerbate mood disorders like anxiety and depression. Getting a regular sleep/wake routine as well as limiting caffeine from 1pm can help improve sleep quality.

There is a deep interconnected relationship between mood, mind and weight management. By implementing strategies that address each element individually through a holistic approach and understanding how they influence each other can lead to a more balanced and healthier lifestyle. By focusing on stress management, being mindful of your food choices and regular exercise can not only greatly enhance your mood and weight management but will help you improve your overall quality of life.