The Impact of Diet on Emotional Well-Being and Entrepreneurial Decision-Making
2024.05.08.

I’m not a nutritionist, although I’ve studied the topic; I’m just a layperson. A layperson who has struggled with weight, experienced what it’s like to be overweight, starved without losing any weight, and eventually found comfort in my own skin. (So, what I’ve put together in this writing is nothing more than personal opinion, personal experience, and some interesting tidbits I’ve read on the subject.)

Because of my personal experiences—and perhaps due to my background in biology and interest in sports—I’ve been paying close attention to how my diet affects my mood and well-being for quite some time. I quickly discovered that I’m a stress eater, that I turn to sweets to soothe my anxiety, and that a diet rich in fiber, carefully calculated in calories, and timed to specific intervals significantly improved my daily comfort. This, in turn, smoothed out my experiences with the conflicts that come with running a business.

In Sapiens, Yuval Noah Harari offers a thought-provoking explanation of why we crave high-calorie foods. According to his theory, during the pre-agricultural revolution era, humans had very few opportunities to consume high-calorie foods. However, when they did, such as when they found a tree laden with fruit, they were compelled to eat as much as possible on the spot because they didn’t know when a stronger tribe might come and take it away. Although, according to Harari, the agricultural and industrial revolutions have since taken place and we are now in the midst of a technological revolution, only a short time has passed in evolutionary terms. Our brains still operate based on those ancient reflexes.

It’s important to me to understand how my diet affects my body and mental state. It’s important to get closer to myself through this understanding and, in turn, support myself—along with my children and, where applicable, the leaders I mentor—in living a healthier, more fulfilling life.

The Gut-Brain Axis

In traditional scientific approaches, research in nutritional science primarily focused on the functional impacts of food on our physical health. However, as modern societies face increasing stress, depression, and anxiety, the consumption of calorie-dense, unhealthy foods (chips, soda, energy drinks, fast food) has become more noticeable.

At first glance, it’s challenging to determine the cause-and-effect relationship, if any: did the consumption of unhealthy foods increase the incidence of psychological disorders, or did the rising mental health issues lead to poor eating habits?

To explore and understand these processes, more research has been conducted, leading to the emergence of nutritional psychiatry, which examines the relationship between mental well-being and diet. Studies have highlighted the role of serotonin produced in the gut in regulating sleep and mood. Additionally, they’ve shown how the microbial environment in the gut (about 1,000 species of “good” bacteria) influences serotonin production. These observations have brought attention to the role of the gut-brain axis—the bidirectional communication channel between the gut and the central nervous system—in how diet affects psychological states.

Research on the Gut-Brain Axis

Study 1: Gender Differences in the Emotional Impact of Diet

Led by Lina Begdache, researchers at New York State’s Binghamton University published a study examining the psychological effects of diet, paying particular attention to gender differences. A total of 563 participants (48% male, 52% female) took part in the study. The research highlighted the differences in energy needs between genders and pointed out that mental well-being in men is more prone to erosion with a lack of nutrition. In contrast, women’s mental well-being is more closely linked to proper nutrition.

Study 2: The Relationship Between Stress Resilience and Gut Flora

Most research on the connection between gut flora and behavior has been conducted through animal studies. One study, Postnatal microbial colonization programs the hypothalamic–pituitary–adrenal system for stress response in mice, showed that when the gut flora was artificially eliminated in the subjects, their stress resilience decreased.

Study 3: Transferring Behavioral Patterns Through Gut Flora

In another experiment, The intestinal microbiota affect central levels of brain-derived neurotropic factor and behavior in mice, the gut flora of passive mice was eliminated and replaced with that of their more active peers. The study demonstrated a change in behavior, with the previously passive mice becoming more active after receiving the “new” gut flora.

Study 4: Using Bacterial Strains as Medication in Psychiatric Treatments

Another mouse study, Bifidobacteria exert strain-specific effects on stress-related behavior and physiology in BALB/c mice, examined the effects of two different strains of Bifidobacteria (B. longum 1714, B. breve 1205) on various psychological disorders and found that they helped alleviate anxiety.

These studies do not yet conclusively support the idea that bacteria can effectively treat psychological disorders (and consequently, that diets can assist in this), but the results are promising.

My Personal Experiences

Poor nutrition can adversely affect leadership decision-making abilities. It certainly has for me. Unhealthy eating habits and irregular meals have contributed to physical and mental states where I was not only less capable of making quick and effective decisions but where my ability to manage stress may have been reduced over time. Since paying close attention to my current state has become increasingly important to me in recent years, I’ve compiled a list of things I’ve noticed about myself when I eat irregularly.

Decreased Energy Levels: This is probably the first thing I notice. My face looks drawn, and I have no desire to exert myself in any way.
Reduced Stress Resilience: I become irritable and short-tempered. Things that wouldn’t normally bother me start to get on my nerves.
Emotional Instability: From the above, it’s only a short step to emotional instability, where my irritability makes it difficult to maintain calm and balance.
Short-Term Thinking: With little energy to think things through, and likely a dwindling supply of patience, I start favoring simple, quick solutions.

The scariest part of all this is how physical and emotional states intertwine, and you don’t even realize what’s causing what. You don’t eat properly, you get irritable—maybe a colleague’s work or a clueless client starts to annoy you. Things that wouldn’t normally bother you totally set you off, and you don’t realize that the problem isn’t that big—you’re just seeing it that way.

If you don’t notice this, a negative decision-making spiral can start: Increasing stress and declining physical condition negatively impact your decision-making abilities. Poor decisions create new sources of stress, further worsening your mood, validating your feelings, and potentially leading to a self-perpetuating negative spiral.

And, of course, this can continue at home as well. Overall, it’s clear that diet has a significant impact on emotional well-being and decision-making abilities. It was fascinating for me to discover through my readings that modern research increasingly highlights how healthy eating is critical not only for physical health but also for mental health.

Ultimately, conscious eating and lifestyle choices can improve not just personal well-being but also professional performance, making it worthwhile for every leader and decision-maker to invest in healthy nutrition and lifestyle changes.

The article was translated from Hungarian to English by ChatGPT. Thank you, ChatGPT, for being here.

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