We often eat to be physically healthier, leaner, and trimmer. But do we eat for our mental health as well? According to research, how we eat does effect our overall mental health. As the field of psychiatry is expanding, alternative ways to treat mental health are being explored. The more deeply that we study mental health and the effects of external factors on it, it is becoming obvious that issues such as inflammation, gut stability, and neuroplasticity are all effected by what we eat. Inflammation in the body can affect out mood for the worse. Microbiota that line our gut appear to have a link to our overall mood and mental well being as well. Even how our brain wires up and makes connections can be influenced by our diet.
Associations have already been made between poor mental health and a poor diet. Many studies have looked at diets high in processed foods, high sugar, and unhealthy fats, and have found increased incidences of depression and anxiety in these populations. Some studies even show that the effects of poor maternal nutrition can be far reaching, passing mental health struggles on to the offspring. Eating healthy appears to be a modifiable risk factor anyone can employ to strengthen their mental well being.
The healthy diet that has been studied the most in research is the Mediterranean diet. There has been some research into other diets as well as such as the Tucson diet and other diets in Japan that are heavy on fish and vegetables. A healthy diet may be defined as a diet full of veggies, fruits, fish and whole grains. Depression and anxiety appear to be less likely to occur when individuals are on a healthy diet. Of course, the causes of depression and anxiety are multifactorial, but a healthy diet does appear to play a beneficial role in one's wellbeing.
Limiting particular macronutrients such as protein, carbs, or fats had mixed results on how it affected mental health. Supplying certain micronutrients in the diet did appear to have some positive effects on mental health. The micronutrients that appear to be associated with a good mood include Vitamin B6, B12, Vit D, and folic acid. It has been shown in some research that a lack of B vitamins in the diet is associated with depression. Further study is needed to ferret out which micronutrients are helpful. A diet lacking in Vit C, Vit D, B vitamins and folic acid does appear to be associated with poorer mental health.
If you are looking for a natural way to boost your mental health, then changing up your diet might just help your depression or anxiety to lift. It is a low cost way to improve your mood and can be used in addition to other treatments. All the veggies start to look a whole lot more attractive when you consider their overall benefit. Scheduling an appointment with a doctor or life coach can help you make positive changes towards your diet.
By: SolidMindSpace Editorial Team
References:
1. Nutritional psychiatry; the present state of the evidence, Marx W Moseley G, Berk M, Jacka F
Proc. Nutr. Soc 2017 Nov; 76(4); 427-436 doi, 10.1017 S0029665117002026
2. Review> Nutr Rev. 2021 Feb 11;79(3)m 247-269 doi. 101093/nutri/nuaa023
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