Have you ever heard the expression, "you are what you eat?" This idiom has been used as a satirical means of criticizing someone's diet. But I think we can all agree that munching on a salad won't transform us into a huge head of lettuce. Then, what does it entail, exactly? Well, recent research has linked the food we eat to emotional distress. The link between food and physical sickness is well-established, but the same cannot be said for the link between food and mental illness.

People with mental problems sometimes have trouble getting the vitamins, minerals, and omega-3 fatty acids they need from the standard American diet. In fact, patients who ingest these essential nutrients exhibit a decrease in symptoms. Case studies show that patients who were given 125-300 mg of magnesium before each meal and before bedtime showed rapid recovery from major depression in 7 days, and randomized controlled trials involving folate and vitamin B12 suggest that patients treated with 0.8 mg of folic acid/day or 0.4 mg of vitamin B12/day will exhibit decreased depression symptoms. People who ate a lot of fast food, which is high in processed foods, sugar, trans fats, and refined carbs, were more likely to suffer from depression.

So, in nutshell, you can actually say with confidence that you ARE what you eat. Here are some foods to avoid for a better mood:

Alcohol-acts as a depressive, slowing down your brain and making it harder to feel your feelings. It also has negative effects on sleep, so if you have trouble sleeping already, you should limit your alcohol usage.
Coffee- Drinking coffee can give you jitters, irritation, and a faster heart rate. These side effects are common among coffee drinkers.
Energy Drinks & Sodas- Caffeine, sugar, and artificial sweeteners can all contribute to an elevated heart rate and disturbed sleep patterns when consumed together.
Fruit Juice- Can cause your blood sugar to drop fast, and you are left feeling hungry and more irritated than before
Processed foods- are high in additives, sugar, salt, and calories. Regular consumption increases inflammation throughout the body, including the brain. Prolonged inflammatory responses can increase the risk of depression and lead to appetite changes, fatigue, cognitive impairment, sleep disturbances, negative mood, and social withdrawal.
Salad Dressings & Ketchup- Pre-made salad dressings and sauces are full of sugar in various forms, such as ingredients like corn syrup. Even the so-called "sugar-free" products contain aspartame, an artificial sweetener associated with increased symptoms of anxiety and depression.
Trans Fats- Trans fats are found in a wide variety of common products such as packaged baked goods, processed foods, margarine, and frying oil used for cooking fast food. They are also linked to a higher risk of depression, as well as feelings of aggression and irritability.

Jealisia Webster, MSW Intern