Diet and mental health: how what you eat affects your mental wellbeing
Like a car, your brain needs ‘fuel’ to function, which comes from nowhere other than the food on your plate. Recently, there has been a growing interest in the link between diet and mental health, with scientific findings conclusively pointing into one direction: What you eat greatly affects your mood, energy levels, quality of sleep, stress resistance, memory and concentration. Over the past century, there has been a significant change in our Western diet. Whereas our ancestors largely consumed seasonal fruit and vegetables, unprocessed grains, fish, and only small amounts of lean meats and dairy, nowadays we are surrounded by processed, calorie-rich food lacking essential nutrients. Some argue that this change in diet is a contributing factor to the rising prevalence of mental-health conditions apparent in Western societies. It is, therefore, of great importance that we educate ourselves on what food our brain needs and how we can support our mental health with the right diet. In this post, we will look at some of the dietary factors that play a vital role in mental health.
Carbohydrates
Carbohydrates are the sugars and starches found in our food. They are the body’s main source of fuel – with insufficient supply, your blood sugar drops, leaving you feeling down and low in energy. Carbs come in two forms: Complex carbs (found in root vegetables, beans, wholemeal bread, grains such as brown rice or quinoa) contain a lot of fibre, take longer to be broken down and provide energy to the body for a sustained period. In contrast, simple carbs (found in sugary and processed foods such as white flour) are easily broken down by the body and can give it a short-term spurt of energy – followed by a drop. Eating too much processed foods that are high in simple carbs does not only result in decreased levels of energy but has also been linked to depression. A whole food pattern, in contrast, seems to be protective against mental illness. To support a healthy mind, it is, therefore, best to stay away from white flour and sugary foods and to include wholemeal products, a variety of unprocessed grains (e.g., brown rice, quinoa, barley) and root vegetables in your diet.
Fatty Acids
Fats are made up of chains of fatty acids. Whereas saturated fats (found primarily in dairy products and meat) increase the levels of “bad” cholesterol, unsaturated fats (found in vegetable oils, seeds, nuts, oily fish) increase the levels of “good” cholesterol, which helps reduce the risk of heart disease and stroke. When it comes to mental health, a particularly important unsaturated fat is Omega-3, which not only contributes to normal brain functioning but also reduces inflammation in the gut. Inflammation occurs when your body fights against things that harm it (e.g., infections or toxins), trying to heal itself. This usually only lasts a short period of time, however, with chronic inflammation, your body continuously stays on high alert. Chronic inflammation is thought to be a key contributing factor in mood disorders, such as depression, post-partum depression, bipolar disorder as well as anxiety. A deficiency in Omega-3 seems to predispose us to these conditions, and there is growing evidence that Omega-3 supplementation can be an effective treatment option. Therefore, especially if you feel you have a tendency towards depressive or anxious episodes, make sure you bolster up your diet with Omega-3 rich oils (e.g., flaxseed- or walnut oil), nuts (e.g., almonds), avocado and oily fish (e.g., salmon).
Amino Acids
Amino acids are the building blocks of protein. They are key to your brain’s production of neurotransmitters (the chemical messengers that send signals between brain cells). For example, the neurotransmitter dopamine is made from the amino acid tyrosine and the neurotransmitter serotonin from tryptophan. Imbalances in these neurotransmitters have been linked to a range of disorders such as depression, addiction, ADHD or schizophrenia. For your brain to function optimally, all neurotransmitters need to be in balance, which is why it is important to consume high quality protein sources such as fish, poultry and eggs. Good plant-based sources of protein include quinoa, hempseed, soy, as well as nuts and legumes (e.g., beans and lentils). As no single plant-based source of protein contains all essential amino acids, it is important to get a good variety and combine different sorts.
Minerals and Vitamins
When it comes to micronutrients (i.e., vitamins and minerals), prime candidates for normal cognitive performance, memory, concentration and a balanced mood are B-group vitamins (e.g., Biotin, B6, B12), which have a major influence on the function of brain cells. Of particular importance in regards to mental health is Vitamin B12, prolonged deficiency of which has been linked to sleep disturbances, depression, anxiety, paranoia and schizophrenic symptoms. Deficiencies in B-group vitamins can be caused by genetic predisposition but also by persistent stress or an unbalanced diet. B-group vitamins can be found in wholegrains, peas, eggs, milk, fish and meat. If you stick to a vegan diet, you should look out for products such as plant-based drinks or breakfast cereals fortified with Vitamin B12, which is otherwise only found in animal products.
Similarly, low Vitamin D levels have been associated with conditions such as depression, schizophrenia as well as premenstrual mood symptoms in women. Scientific findings suggest that balanced Vitamin D levels contributes to a healthy mind and raising Vitamin D levels can improve some mental health conditions. In addition to sunlight, good sources of Vitamin D are oily fish, egg yolk and mushrooms grown under sunlight.
Among minerals, iron deficiency has been associated with apathy, depression, low levels of energy and fatigue. Iron deficiency is more likely in women of reproductive age, partly because of menstrual blood loss and physiological changes in pregnancy. Also low levels of selenium, zinc and manganese have been associated with low mood or depression and calcium, potassium and magnesium play an important role in the regulation of sleep. Foods high in various minerals include nuts, dark leafy greens, beans, seeds, fish, wholegrains and dried fruit.
Daily brew
Although for some people coffee enhances mood and alertness, for others it comes with adverse side-effects such as anxiety, an upset stomach or insomnia. If this is you, try to quit coffee or – if going without a daily brew seems impossible - switch to green tea, which has been associated with decreased risk of depression and dementia. Green tea has an ambivalent quality, while it seems to act calming on the nervous system, it simultaneously has an invigorating and alerting effect and supports memory, which is why its benefits to mental health have become a subject of growing interest.
In summary, nutritious food provides the essential building blocks for a healthy mind. A balanced and varied diet containing fibre-rich foods, Omega-3 fatty acids, proteins as well as essential vitamins and minerals will support your psychological wellbeing, make you more stress resistant and alert, and can even relief symptoms of depression, anxiety or other mental health conditions. Therefore, try to bring plenty of wholegrains, a variety of vegetables, legumes, fish, nuts and seeds on your plate, go easy on meat and dairy and try to avoid processed and sugary foods altogether. Being kind to your body and giving it what it needs gives you the best chance for a stable mind and prolonged wellbeing.
Note: Always consult your doctor before taking dietary supplements.
