Part 4 - How Diet and Nutrition play a critical role in our mental health
In this chapter, we will explore the critical role that diet and nutrition play in preventing and managing depression and anxiety. Emerging research has increasingly shown that what we eat doesn’t just affect our physical health—it has a profound impact on our mental well-being as well. The foods we consume can influence brain function, mood, and overall mental health, making diet a key tool in the battle against mental health issues.
While the physical benefits of a healthy diet are well-known, it’s less commonly understood that our food choices can also shape our mental health. By improving our understanding of nutrition, we can gain another powerful tool to help manage and potentially prevent mental health challenges.
The Gut-Brain Connection
'Tell me what you eat and I will tell you what you are' (Jean Anthelme Brillat-Savarin 1826)
This phrase, more commonly shortened to: “you are what you eat” holds more truth than many realise, especially when it comes to mental health.
The gut microbiome has become one of the main focus of many of the Nutritionists out there. It is referring to the collection of microorganisms living in our intestines. A balanced and diverse microbiome is associated with better mental health outcomes, while an imbalanced microbiome has been linked to conditions such as depression and anxiety.
The gut-brain connection is a crucial aspect of this relationship. The gut, often referred to as the “second brain,” has a significant impact on our mental well-being through the gut-brain axis. This bi-directional communication network links the central nervous system and the gastrointestinal tract, influencing mood and cognitive function.
If you have ever had a gut feeling then you can understand the connection from brain to body and how significant those feelings can be.
Optimising Gut Health
A popular theory is that consuming probiotics and prebiotics can support gut health. Numerous studies suggest that probiotic-rich foods like yoghurt, kefir, and sauerkraut, along with prebiotic foods such as garlic, onions, and whole grains, can help maintain a healthy gut microbiome.
This may be true, but like all dietary advice, it's important to take it with a pinch of salt. The effects of probiotics are highly strain-specific and response to probiotics varies greatly among individuals, depending on factors like baseline microbiome composition, diet, genetics, and existing health conditions. This variability makes it challenging to predict who will benefit from probiotic supplementation.
If you enjoy probiotic-rich foods then there is certainly no harm in adding them to your diet. If you do not enjoy probiotic-rich foods, it might be more practical to focus on other dietary strategies.
If we look at the image below it shows the building blocks of what we need and the role each one plays. Ultimately almost everything that we consume will fall into one of these categories.
There is vast amounts of research which suggests different optimal levels of consumption of each nutrient but on the whole consumption of these nutrients from dietary sources is crucial in supporting a person's reproduction, good health, and growth.
The Essential Nutrients for Mental Health
If we explore the research we will find that several key nutrients can make a difference specifically where mental health is concerned. Nutrients that are particularly beneficial for brain health and can help prevent and alleviate symptoms of depression and anxiety:
Omega-3 Fatty Acids:
Found in fatty fish (like salmon and mackerel), flaxseeds, and walnuts, omega-3 fatty acids are crucial for brain function and reducing inflammation. Research by Logan, 2004 outlines several results establishing an association between omega-3 fatty acids and major depressive disorder. However, more recent research has highlighted that it is important to know what your current levels are before starting to take over the counter pills in random quantities. When it comes to fish oil, “the devil is in the details,” said Alzheimer’s preventive neurologist Dr. Richard Isaacson, director of research at the Institute for Neurodegenerative Diseases in Boca Raton, Florida. He suggests that if you don't need to take it then you shouldn't and if you do you should first look to obtain it from food sources. I have somewhat experimented with cod liver and other fish oil supplements. It was suggested to me by a local GP that they can be very effective in regulating mood, especially when transitioning between or coming off antidepressants. I would be interested to experiment with a longer trial integrating other minerals to establish what if any changes are noticeable.
Vitamins:
Vitamins B6, B12, and folate are essential for neurotransmitter function and energy production. Sources include leafy greens, beans, eggs, and poultry. Deficiencies in these vitamins have been linked to cognitive decline and depression. While there are interesting studies on the effects of these vitamins on mental health, based on my own experience, there has been very little noticeable correlation. I have been taking a daily vitamin containing 646% of my RDA of B6 and 360% of my RDA of B12 for many years. While it's important to note that individual responses to supplements can vary, for me, the effects have been negligible.
Often called the “sunshine vitamin,” Vitamin D is vital for mood regulation. Low levels are associated with depression. Exposure to sunlight, as well as consuming foods like fatty fish and fortified dairy products, can help maintain adequate Vitamin D levels. It is also worth noting that safe levels of sunlight exposure play a critical role in the maintenance of serotonin levels. Again I am not aware of ever having a Vitamin D deficiency but in my experience, living in Scotland provides prominent and clear evidence on how sunlight can improve mood.
The Metals:
If Heavy metal isn't your idea of a relaxing night then you might need to adjust the levels. These minerals support the nervous system and help manage stress. Magnesium, zinc, iron, and copper are commonly associated with mental health, particularly concerning depression. Deficiencies or imbalances in these minerals can disrupt neurotransmitter function, contribute to oxidative stress, and negatively affect mood, all of which are factors in the development or exacerbation of depression.
The Food Mood Boosters
In addition to specific nutrients, certain foods have properties that can enhance mood and overall health: In 2024 the most common advice should be well-known by most. Even if we don't always follow it!
Hydration:
Proper hydration is crucial for cognitive function and mood stability. Dehydration can lead to confusion, irritability, and anxiety. Aim to drink plenty of water throughout the day.
Antioxidant-Rich Foods:
Foods like berries, nuts, and dark chocolate combat oxidative stress and inflammation, which are linked to depression.
Whole Foods:
A 2013 meta-analysis of 22 previously published studies confirmed a high adherence to Mediterranean diets is consistently associated with reduced risk for depression and cognitive impairment.
Consuming whole grains, fruits, vegetables, and lean proteins provides steady energy and supports overall health. They help maintain stable blood sugar levels and are a great source of essential micronutrients. These components are the building blocks of mood stability and optimal mental health.
Avoiding Processed Foods:
Processed foods have been getting a battering in the last decade. It seems to be the go-to advice of every nutritionist. It's a real shame, not because they are good for you, but sadly because they usually look and taste fantastic. Of all the things on this list, this is the one that resonates with me the most. I'm not sure eating the perfect diet solves all my problems but eating foods high in refined sugar, wheat and fats is usually something I'll regret. The more I eat the more I'll want and ultimately it will lead to fatigue, irritability and regrets. Limiting the intake of sugar, refined carbohydrates, and highly processed foods can help maintain stable blood sugar levels and reduce mood swings. Processed foods often lack essential nutrients and due to their composition, deliver stimulants like sugar more rapidly and in higher quantities than we have evolved to process. This for many people can lead to poor physical and mental health outcomes.
Conclusion
In my experience diet and nutrition are important elements in the battle against depression and anxiety. I know that tiredness and fatigue often hinder a great mood and motivation for change. There is no doubt that the whole foods on which we have evolved are still the best option for our bodies and minds. By making mindful food choices, individuals can support their mental health and overall well-being.
Help is always available
It’s always beneficial to consult with a healthcare provider or a nutritionist when making significant changes to your diet and our partnership with MD therapy provides a platform for change. The app allows users to track their dietary habits and mental health over time. It offers calorie trackers and creates personalised diet plans for you. With the guidance of a professional, we can help fill in the gaps helping you to feel and perform at your best.
Stay tuned for the next part of our series, where we will discuss the role of exercise and physical activity in managing mood and how it affects our nervous system.
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