The Connection Between Nutrition and Mood - Part 2

Sugar and Mood : Understanding the Sweet Connection

A couple weeks have gone by, Claire realized the connection between her gut health and mood, however, she found herself sitting in her car before work once again.

“I stopped skipping breakfast, but my old habits are still creeping back in,” she thought to herself.

That morning, she grabbed a large sugary coffee and pastry on the way to work. For a while, she felt great. She went through her morning with plenty of energy and had no trouble staying on task.

However, by early afternoon, Claire was sitting at her desk struggling to focus.

“Why am I so tired already?” she wondered.

She felt exhausted, became irritated by even the smallest things and found herself thinking about getting another sugary drink.

As this pattern continued over the next several weeks, Claire focused more on the connection between what she ate and how she felt.

“I’m getting a temporary boost from sugar,” she thought to herself, “but after a while I crash. My mood changes, I feel exhausted, and all I want is more sugar.”

Claire’s experience is one that many people share. Sugar itself is not bad. However, understanding how it affects the brain and body can help us make more informed decisions about our physical and emotional health.

Reaching Out for Help

Claire eventually realized that she needed more help than she could do on her own. While paying attention to her eating habits had helped, she recognized she was still struggling with fatigue, sugar cravings, and mood changes. She wanted to understand what was happening in both her body and mind.

After searching online, Claire came across McIntyre Psychological Services and scheduled an appointment.

As she sat in the waiting room before her first session, she wondered if she was overreacting.

“What if this is all in my head?” she thought.

A few moments later, her therapist welcomed her into the office and asked a simple question:

“What brings you in today?”

Claire hesitated before answering.

“I’ve started noticing that certain foods, especially sugar, seem to affect my mood. I felt great for a little while, but then I crash. I notice I start to get irritated by little things, I get tired, and all I want is more sugar. I don’t know if it’s stress, my diet, or something else, but I know something doesn’t feel right.”

Her therapist nodded.

“It sounds like you’ve been paying close attention to both your body and emotions,” the therapist said. “Many people are surprised to learn how connected those two systems really are. The good news is you’re not imagining these experiences. Let’s spend some time exploring what you’ve been noticing and see how we can support both your physical and emotional health.”

For the first time in a long while, Claire felt relieved. She did not have all the answers yet, but she knew she no longer had to figure everything out on her own.

What Happens in the Brain When We Eat Sugar

During the next few sessions, Claire became curious about what was actually happening in her brain when she consumed large amounts of sugar.

Her therapist explained that one of the key players is dopamine, a neurotransmitter involved in motivation, pleasure, and reward (for additional information, see Avena et al., 2007; Volkow et al., 2011). When people eat something sweet, dopamine levels temporarily increase, creating pleasurable feelings and encouraging the behavior to be repeated.

“That makes sense,” Claire said. “I feel great for a little while, but then I want more.”

Her therapist explained that repeated dopamine spikes may contribute to stronger cravings over time, making moderation more difficult for some people.

Claire also learned about the Microbiota-Gut-Brain Axis (MGBA), the communication network linking the gut, microbiome, and brain (for additional information, see Cryan et al., 2019; Mayer et al., 2022).

Researchers have found that this system influences mood, the body’s response to stress, and and the ability to regulate emotions. Diets that are high in added sugars alter the balance of gut bacteria, affecting communication between the gut and brain.

As Claire learned more, she began to understand that the temporary “sugar rush” she’d been experiencing was often followed by a significant drop in energy and her mood changes.

Perhaps most importantly, Claire realized that these experiences were not simply the result of poor willpower. Rather, they reflected the complex relationship between nutrition, the brain, and emotional health.

For the Next Session

Towards the end of the session, her therapist asked, "How would you feel about trying a small exercise before our next session?"

“I’d be willing to try,”Claire replied.

Her therapist added, “One possibility might be keeping a journal between sessions. Some people find it helpful to write down topics they would like to discuss in counseling and to track their thoughts, feelings, and behaviors, especially around food and sugar. Is that something you think could be helpful for you?”

Claire nodded. “I think so. It would probably help me remember what’s been going on during the week.”

“So, we’re looking for patterns?” Claire asked.

“Exactly,” her therapist replied. “The more we understand about the connection between your thoughts, emotions, behaviors, and nutrition, the better we can support your overall well-being.”

As Claire left the office, she felt hopeful. For the first time in a long time. She realized that meaningful change begins with awareness and curiosity.

What Do You Think?

Before we wrap up, let’s take a moment to reflect.

• What part of Claire’s journey resonated with you the most?

• Have you ever noticed changes in your mood after consuming certain foods or beverages?

• What is one small change you could make this week to better support both your body and mind?

References

Avena, N. M., Rada, P., & Hoebel, B. G. (2007). Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience & Biobehavioral Reviews, 32(1), 20-39.

Cryan, J. F., O’Riordan, K. J., Cowan, C. S. M., et al. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877-2013.

Mayer, E. A. (2022). The Gut-Brain Axis. Annual Review of Medicine, 73, 439-453.

Volkow, N. D., Wang, G. J., Tomasi, D., & Baler, R. D. (2011). Reward, dopamine and the control of food intake. International Journal of Obesity, 35(S3), S12-S18.