The determining factor. How to regulate your psycho-emotional state through nutrition
- Anastasia Kolomoiets
- May 11
- 4 min read
The gut-brain axis affects mental health in at least three key ways
What we eat every day directly affects our well-being, energy levels, and quality of life. For some, poor food choices result in constant fatigue, lethargy, and a sense of exhaustion, while for others, a balanced diet becomes a source of energy, improves concentration, and provides clarity of thought.
The gut-brain connection plays a key role in this. It largely determines our mood, energy levels, health, and overall psycho-emotional state. Understanding this interaction allows us to make more informed nutritional decisions — ones that support not only physical health, but also mental well-being and overall quality of life.
Current research suggests that the gut-brain axis influences mental health in at least three key ways. We’ll explore these mechanisms in more detail below, along with how our daily diet shapes our microbiome and, consequently, our emotional state.
(Event Lecture on the topic "Microbiome. Food. Art" at @voyt_art_gallery)
The gut-brain axis directly affects mental health
The gut-brain connection, known as the gut-brain axis, is a complex two-way system of interaction. It allows the brain to influence the functioning of the gastrointestinal tract, and the gut to play an important role in shaping mood, thinking, and overall psycho-emotional state.
The gut is not just a digestive organ, but an entire microecosystem, populated by trillions of microorganisms that work together to maintain balance. When this balance is disrupted, it is reflected not only in physical health, but also in mental health. Over time, such an imbalance can systematically affect both the functioning of the body and the quality of thinking and emotions.
Gut microbes can influence our eating habits, including shaping our preference for foods that best support their existence. They can push us to choose foods that promote their proliferation, or, conversely, suppress the activity of other competing microbes.
Some bacteria also interact with the nervous system, stimulating the release of dopamine in response to the consumption of fatty or sweet foods. This creates reinforcement: the brain rewards us for choosing foods that are beneficial to these microorganisms. As a result, a person may experience persistent cravings for certain types of food, even if their excessive consumption is harmful to the body. In effect, the microbiome becomes an active participant in the process of making food decisions.
At the same time, the microbiome has a high capacity for adaptation. A study published in the journal Nature shows that changes in diet can affect the composition of the intestinal microflora within just a few days. A diet rich in fiber, prebiotics and probiotics creates the conditions for the development of beneficial bacteria. In contrast, excessive consumption of ultra-processed foods high in sugar and fat supports microorganisms associated with negative health consequences. In fact, daily food choices directly shape the balance of the microbiome and, together with it, affect our well-being.
At the same time, these biological mechanisms can make it difficult to maintain a healthy diet. When we are constantly drawn to foods that we rationally consider harmful, an internal conflict arises between “I want” and “I should.” This is often accompanied by frustration, self-criticism, and decreased self-esteem.
Over time, this cycle of cravings, indulgence, and guilt can undermine self-confidence and increase stress and anxiety. However, understanding that food cravings are not only psychological but also biological can help shift your perspective from self-blame to more awareness and support for your daily choices.
Nutrient deficiencies directly affect emotional state
Nutrition determines biochemical processes in the brain, so a lack of vitamins, minerals and omega-3 fatty acids can increase anxiety and depressive symptoms. A balanced diet plays a key role in both prevention and maintenance of mental health. Recent studies show that certain dietary habits can reduce symptoms of stress and reduce the risk of developing anxiety and depression.
Certain trace elements are of particular importance:
B vitamins (B6, B9, B12) maintain a stable mood and reduce stress;
selenium is associated with a reduction in symptoms of depression;
vitamin C is associated with improved emotional state;
Vitamin D is critically important: its deficiency is often accompanied by anxiety and depression.
In short, nutritious eating ensures not only physical health, but also emotional resilience.
Blood sugar fluctuations directly affect emotional stability
Regular consumption of ultra-processed foods and sugary drinks increases the risk of stress and depression by about 16%. Sharp glucose peaks and subsequent drops can cause fatigue, decreased motivation, difficulty concentrating, and impaired cognitive performance.
In the long run, this also affects self-esteem and emotional exhaustion. In contrast, a diet of complex carbohydrates, proteins, and healthy fats helps maintain stable energy levels and a more even emotional background throughout the day.
Instead of finishing
Through nutrition, we can regulate our psycho-emotional state on a daily basis. The gut-brain axis, microbiome balance, glucose stability, and provision of key micronutrients form the foundation of how we feel, think, and respond to stress.
It is important to understand that many emotional states that we tend to perceive as purely psychological - fatigue, anxiety, decreased motivation or emotional exhaustion - may also have biological prerequisites. And this is why nutrition becomes not an additional factor, but a basic tool for influencing mental health. A conscious approach to nutrition allows you to gradually get out of cycles of energy and emotional fluctuations, forming a more stable state, clarity of thinking and resistance to stress.
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