The Link Between Nutrition and Mental Health
Our mental health includes our social, psychological, and emotional well-being. According to the National Institute of Mental Illness, about one in five US adults have a diagnosed mental illness. This can include anything from anxiety and depression to bipolar and post-traumatic stress disorder. Because of the high amount of diagnosed mental illness, it is likely that you or someone you know will struggle mentally. Therefore, every person can benefit from knowledge about this subject.
The high prevalence of this issue burdens not only many individuals, but our society as a whole. The topic of mental health has become a conversation in the nutrition community. More and more research has been done to solidify the link between the foods we eat and our mental health. Here are some of those links!
Antioxidants
o These are molecules that help to fight free radicals in the body. Free radicals are unstable molecules that can damage cells!
o A major causative factor for depression is inflammation and prolonged psychological distress which leads to oxidative stress. Oxidative stress is the result from an imbalance of free radicals and antioxidants in the body.
o Vitamins like C and E are antioxidants and can remove potentially damaging oxidizing agents.
o A diet rich in many micronutrients such as Vitamin C and E can be beneficial for those diagnosed with depression.
o Foods high in antioxidants include dark chocolate, berries, beets, sunflower seeds, almonds, and leafy greens!
Omega 3s
o Omega 3s are anti-inflammatory and work to decrease inflammation within the body
o Inflammation may lead to lower neurotransmitter levels in the brain which could potentially predispose people to depression.
o Additionally, excessive pro-inflammatory cytokines have been found in patients with depression. Cytokines are proteins that are crucial for controlling many types of cells throughout the body.
o The National Institute of Health found that countries consuming more fish and seafood have lower rates of depression.
o Foods high in omega 3s include olive oil, nuts, seeds, and fish like salmon.
o Fun fact: Omega 3s can help increase cognitive function and have even been associated with better test scores in school aged children!
Folate
o Folate is Vitamin B9 and it is important for brain development and neurotransmitters (transmit signals in the brain).
o A healthy dietary pattern has been shown to decrease depression by increasing serum folate levels.
o Standard healthy dietary patterns contain lots of fruits and vegetables which contain more folate!
Gut Microbiome
o Your gut microbiome is the trillions of microorganisms (mainly bacteria) that live in your large intestine. Click here to learn more about the gut microbiome from Dr. Maria!
o Plays an essential role in your overall health (metabolism, immune system ect.)
o The Vagus nerve is a nerve that connects your gut to your brain
§ This can explain how when people are stressed or nervous, they may get a stomach-ache.
§ Fun fact- the gut produces 90% of the serotonin in the body (When the gut’s bacteria is imbalanced, mental health can be affected)
o Probiotics are food or supplements that are live bacteria that can boost heath when consumed in adequate amounts.
o Foods that have probiotics: yogurt, kefir, kombucha, sauerkraut, sourdough bread, and kimchi
o Daily supplementation of probiotics has been shown to improve mental state and sleep quality in people with anxiety, depression, and PTSD
Magnesium
o Magnesium is a mineral that helps to keep bones strong, keep normal blood pressure, and aids brain function.
o In individuals with severe stress, anxiety, and depression, magnesium supplementation (300 mg) has been shown to reduce symptoms.
o Foods with magnesium include dark chocolate, avocadoes, nuts, legumes, whole grains, and bananas.
Mediterranean Diet
o There is significant research to support that the Mediterranean diet can be protective against depression and improve symptoms in people with mental health disorders.
o The base of the diet is fruits and vegetables, whole grains, legumes, nuts, and seeds. Olive oil is the main source of added fat. Seafood, poultry, and dairy are included. Red meats, sweets, and alcohol are limited!
Physical Activity
o Daily moderate physical activity has been shown to regulate dopamine levels overall.
o PA can be particularly helpful for people who deal with anxiety or panic attacks.
§ When you engage in PA you are mimicking the bodily responses that come with anxiety and panic (initial spike in stress hormones). This can help a person learn how to cope with the feelings.
o The recommended physical activity is 75 minutes of vigorous or 150 minutes of moderate activity per week.
Remember we must take care of ourselves first to be able to better show up to take care of our community and the ones we love!
