How Does Diet Affect Mental Health?
We all know the things we eat can have a negative or positive effect on the health of the body, but what about the effect food can have on the brain’s health?
The science behind mental health and diet
The relationship between mental health and diet stems from the connection between the brain and the gastrointestinal tract, which is sometimes referred to as the “second brain”.
The billions of bacteria in the gut contribute to the production of a number of chemicals all over the body, including neurotransmitters such as dopamine and serotonin. These “feel good” chemicals are important in regulating mood, and a dip or a peak in either of these can result in a change in emotions.
Eating a healthy diet promotes the growth of “good bacteria”, which in turn, increases neurotransmitter production and lifts mood. Eating highly fatty or sugary foods cause gut inflammation due to it feeding the “bad bacteria” of the gut, which hinders neurotransmitter production. Although eating sugary foods such as chocolate can give one a temporary spike in the neurotransmitter dopamine and therefore mood, this sugar rush is often followed by a crash, making the individual feel worse than before.
Long term, a healthy diet can lead to a more stabilised and overall happier mood and ability to focus, reducing symptoms of depression and anxiety.
What types of food are good for your mental health?
Wholefoods
Some studies suggest that wholefoods, or foods without preservatives or additives, are the best for gut and mental health. This is because they are less processed than other foods, and so the gut can digest and process them much easier. Research has also shown a link between additives and increased anxiety symptoms.
Proteins and fats
Proteins are needed in a healthy diet as they contain amino acids, which are important in regulating brain function related to thoughts and feelings. Protein can be found in foods such as fish, eggs, nuts and legumes. Healthy fats such as Omega-3 are important for brain function also, as they are required to build connections between neurons, improving transmission of signals through the brain. These fatty acids can be found in fish such as salmon.
Carbohydrates
Carbohydrates are very important for brain function as they contain glucose, which gives the body energy, and 20% of all energy needed by the body is used by the brain! Carbohydrates help to maintain a good blood sugar level throughout the day, and so reduces mood fluctuations, improving overall mental health.
Vitamins and Minerals
Vitamin D aids in the production of serotonin, so it is important individuals gain enough of this vitamin, either through sunlight exposure or diet. Oily fish, red meat, and egg yolks are all named as being rich in Vitamin D by the NHS, and can help maintain levels through the winter months, where sunshine can be hard to come by!
Minerals such as Magnesium are essential in maintaining nerve and muscle function, as well as keeping bacteria in the gut happy, meaning a deficiency can lead to symptoms of depression and anxiety. Magnesium is found in things like dark chocolate and dark leafy greens.
Finding the right balance
Of course, eating a balanced diet and incorporating the above into food is only one part of the puzzle when it comes to improving overall mental health. It is also important for individuals to exercise often, and take steps in other areas of their lives, before an improvement can be seen.
The Mediterranean Diet and Mental Health
The Mediterranean diet is widely thought of as one of the best diets someone can follow for both physical and mental health, as it contains a balance of fruits, vegetables, wholefoods, protein, and fatty fish.
Find out more about the benefits of the Mediterranean diet in treating mental health disorders such as depression in our FREE educational course.