The Role of Nutrition on Mental Health
Healthy eating to improve heart health, reduce diabetes, high blood pressure, is common knowledge now, but what about eating to help your mental state?
One of the most unrecognised factors in the development of mental health is the role of nutrition. The link between diet and mental health is growing as the field of Psychology expands.
There is now a large body of research showing how the food we eat not only nourishes our physical body but has a strong impact on our mind, mood and emotions. This is called the food-mood connection.
Let’s compare our brains to a car engine. We know a car has an engine and we need fuel to make it perform. The quality of the fuel we put in dictates the quality of performance. There’s little difference between a car engine and a brain in that sense. The type of foods we eat directly impacts our brains function. It can impact the chemical messengers (neurotransmitters) to either create focus, clarity and a sense of wellbeing or confusion, depression and anxiety.
With the brain though, it doesn’t just take the nourishment we give it to function, it actually uses that fuel to build other parts of the brain. So what we eat is going to affect what kind of brain we have. Choosing the right foods really makes a difference in our overall behaviour and wellbeing.
A few simple dietary changes can boost cognitive function as well as reduce symptoms of depression, anxiety and other mental health disorders.
Research Suggests the Following:
Adopt a wholefood diet:
Adherence to a diet that is rich in fruits, vegetables is associated with reduced depressive symptoms. - Bot Mariska et al. JAMA, 2019
In a 3 month randomised controlled trial involving people who had moderate to severe depression who received either dietary support that encouraged the consumption of healthy foods versus social support only, those who received the dietary support had fewer symptoms of depression at the end of the trial. - Jacka, Felice N., et al. BMC Medicine 15, no. 1, 2017
Avoid refined and processed food:
Both cross-sectional and longitudinal studies have shown that the more one eats a Western or highly-processed diet, the more one is at risk for developing psychiatric symptoms, such as depression and anxiety. Conversely, the more one eats a Mediterranean-style diet, the more one is protected from developing a mental disorder - Jacka, FN, et al. BMC Med 10, 149. 2012
50% increase in the likelihood of depression in women who regularly ate a diet of highly refined or processed food & saturated fats. - Manchester Metropolitan University
Dietary Advice:
Overall, if you experience a mental health disorder, the following are extremely beneficial dietary guidelines:
Avoid stressors and stimulants to the nervous system namely coffee, coke and other caffeinated drinks
Reduce sugar and carbohydrates as hypoglycaemia (blood sugar imbalance) is a trigger for stress and anxiety
Adequate protein provides essential amino acids for healthy neurotransmitter production such as serotonin (our happy brain chemical)
Emphasise foods high in magnesium, such as green vegetables, wholegrains and nuts as this provides a relaxing effect on our nervous system and benefits anxiety
Small, regular meals help to regulate blood sugar
Avoid excessive alcohol consumption as it a depressant to the nervous system
Consume oily fish or vegetarian fatty acids like hemp seed and linseed oil in the diet 3-4 times per week to boost essential omega 3 fatty acids
What can organisations do to support the nutrition and mental health connection?
In terms of the role for employers, we suggest:
Commit to a positive healthy eating culture for the workplace
Create social and physical environments that support healthy eating at work, such as lunchrooms and healthy snacks
Deliver credible nutrition education
Integrate nutrition policies into wellness policies
Ensure access to the right health-care professionals
If you have any questions about this article or Griffith Consulting services, please contact us here.
Author: Tegan Wallis
Tegan is a Naturopath, Ayurveda Health Consultant and Yoga Teacher at Griffith Consulting's sister company, Veda Wellness.
Tegan is one of Griffith Consulting's key program facilitators and specialises in workplace health & wellness.
For more information about Tegan or her services, please go to: www.vedawellness.com.au