Your eating habits may shape your energy levels and overall health.
After a heavy lunch or sugary snack, many people experience a sudden drop in energy, difficulty concentrating or the urge to rest instead of staying productive. While these post-meal crashes may seem routine, they can highlight the powerful connection between nutrition, gut health and brain function.
In this Q&A, RIC Health and Physical Education adjunct faculty member Andriana Vanikiotis ’17, who earned her master’s degree in health education in 2021, discusses the importance of balanced, mindful eating and the impact processed foods can have on the body and mind. She explains how simple lifestyle habits, including sleep, hydration and the consumption of whole foods, can support emotional wellness and cognitive abilities.
I’ve heard many professionals talk about the relationship between the gut and the brain. How are they connected?
Your gut and brain communicate through different nerve pathways, so they function together. Better gut health can improve your overall well-being, including your mental health. Making sure you’re getting proper nutrition is really important because different nutrients and vitamins support mental clarity, memory and mood.
What is the human microbiome?
The human microbiome is a system of microorganisms that live in the gut. It helps with digestion, immune function and regulates many processes in the brain, as well as mental health. About 95% of the body’s serotonin – a neurotransmitter and hormone that transmits signals to regulate critical bodily functions – is produced in the gut. A healthy gut supports serotonin production and influences mood, sleep, stress and anxiety levels, and overall emotional well-being. Foods that support gut health include probiotic-rich foods like yogurt, garlic and onions. These foods may help improve emotional resilience and overall mental health.
How do processed foods affect physical and mental health?
Processed foods are often convenient, but consistently eating them can negatively affect our health, especially our gut health. Fast food is everywhere; advertisements strongly influence people’s food choices because of convenience, cost and time. Eating processed foods occasionally is okay, but consistently consuming them can increase the risk of cardiovascular disease, obesity, Type 2 diabetes, certain cancers and gut microbiome disruption. Research also links its high consumption to a greater risk of premature death. Moderation is key and having a balance of nutrient-dense foods can help curb these cravings for highly processed foods.
What should people look for when trying to choose healthy foods?
Foods that support brain health and mental wellness are definitely important. Omega-3 fatty acids, antioxidants and nutrient-rich foods can boost cognitive function. Fatty fish like salmon, blueberries, nuts, leafy greens, eggs and healthy fats like olive oil are all great choices.
Research on the Mediterranean diet focuses on whole foods and healthy fats. Studies even show that it can support mental health as well. Whole foods are foods that are as close to their natural form as possible, which are nutrient-dense and high in fiber. This means no added sugar, unhealthy fats, or artificial ingredients. Whole foods include nuts, seeds, berries, vegetables and whole grains instead of refined grains. Whole grains such as oatmeal and brown rice provide energy for the brain and contain important nutrients that support overall health.
What healthy eating and lifestyle habits do you recommend to support energy, focus and overall well-being?
To help prevent energy crashes and support cognitive function, it’s important to eat foods that provide lasting energy. Berries, such as blueberries and strawberries, as well as nuts, seeds, eggs, avocados and even a little dark chocolate can help support focus and energy levels.
If you’re going to have something sweet, it’s usually better to eat it right after a meal instead of a few hours later. Dark chocolate can actually have some benefits, because it’s a natural stimulant that may help improve blood flow to the brain without causing the same crash as other sugary snacks. However, it should be dark chocolate with at least 70% cocoa; again, moderation is important.
When preparing vegetables, lightly steaming them is a good option because it preserves many of their nutrients.
Nutrition is only a part of it. When people are stressed or overwhelmed, healthy habits can make a difference. Eating balanced meals, getting enough sleep, exercising regularly, doing activities you enjoy and talking to someone are all important stress-management strategies.
What we put on our plates seems to be the key. What practical steps can people take to become more mindful about it?
There are a couple of ways to approach it. First, you can work with your doctor or primary care provider. Even students here on campus can visit the RIC nutrition office to seek help regarding general nutrition, weight management, food allergies and specific therapeutic diets. Appointments can be made with a licensed and registered dietitian.
Nutritional needs vary for everyone based on factors such as age, biological sex, exercise habits and personal goals. Nutrition research is always evolving, so it’s important to stay informed and focus.
In my classes, we talk about this a lot because many college students rely on fast food due to busy schedules, but it’s important to be mindful about what we’re eating and our portion sizes.
One strategy is using smaller plates to help manage portions. Also, pay attention to whether you’re actually hungry or simply eating because you’re bored or distracted. I encourage my students to focus on the taste, texture and smell of their food and to really enjoy the meal.
Balance is essential, so I recommend that my RIC students – and even my elementary students – use the USDA’s MyPlate – [a visual nutrition guide designed to help Americans build healthy, balanced meals] – a picture of a plate that shows how much of each food group (proteins, grains, vegetables, fruits and dairy) you should include in your meals. As well as the Dietary Guidelines for Americans – a tool to look at your specific individual needs. Different food groups provide different nutrients, minerals and vitamins.
What are the first three lifestyle changes you would recommend to someone trying to improve their health?
- First, get enough sleep. A lot of people underestimate how important sleep is for health.
- Second, stay hydrated and drink enough water throughout the day.
- Third, increase fiber intake. Many Americans don’t get enough fiber in their diets. Foods like prunes, quinoa, fruits, vegetables and whole grains are great sources of fiber.
It’s also important to be careful with marketing claims. Food companies often use marketing to make you believe a product has more nutrients or health benefits than it actually has. Many food products have hidden sugars, added sodium, or artificial additives. To avoid falling for deceptive labeling, rely on reading the nutritional facts label and ingredients list rather than the front of the package. Getting nutrients directly from whole foods is usually the best option.
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