To maintain emotional balance and prevent drops in mood, it is advisable to get daily exposure to daylight, ensure sufficient sleep, and limit ultra-processed products in favor of whole foods.

noli's read

Jimmy Mohamed highlights three fundamental pillars validated by science to support mental well-being. Regarding light, a meta-analysis published in the American Journal of Psychiatry by Golden et al. confirms that light exposure regulates our internal clock and significantly mitigates seasonal mood dips. Concerning sleep, a large-scale randomized clinical trial conducted by Freeman et al. in The Lancet Psychiatry demonstrates that optimizing sleep directly reduces the risk of emotional distress. As for diet, the pioneering SMILES randomized clinical trial by Jacka et al. proved that transitioning to a diet rich in whole foods concretely improves mood. Finally, the impact of ultra-processed foods on mental balance is well-documented by observational studies such as those from the NutriNet-Santé cohort, even if the precise role of intestinal bacteria (microbiota) in humans remains a fascinating area of research still in the exploration phase.

the sources

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5. 5Watson NF et al. (AASM & Sleep Research Society) 2015
6. 6Hirshkowitz M et al. (National Sleep Foundation) 2015