When thinking about nutrition, we often think about physical health, or how specific foods or nutrients affect our bodies, and how they function. What is often overlooked is the profound effect of nutrition on our mental health. It's not just about feeling sluggish or sleepy after a big meal, the connection between food and mental well-being runs much deeper- what we eat affects everything from our gut biome (and the gut-brain axis) to the body's ability to produce essential neurotransmitters that affect mood, emotions, and cognitive functions.
The Gut-Brain Axis
Did you know that there are more bacteria in your gut than you have cells in your body? Crazy, right? We are more made up of external bacteria than we are actually ourselves. And that's just the gut- we have microbiomes of bacteria all over our bodies. And they all interact with us- producing all kinds of things our bodies require to be healthy, eating others, fermenting things, the list goes on!
And the really cool thing is that your brain and your gut are actually in constant communication! The population of bacteria that you have in your gut (the amount and types of bacteria) have a say in your mood, your anxiety levels, and even your risk of low mental health.
So, how do we feed the "good bacteria" in our gut? What can we do to help our gut send our brain the right messages? The foods that have been shown to promote a healthy gut biome are high in fibre- plant foods. A good variety of wholegrains, fruits and vegetables. Not to say that lean meats are inherently bad for your gut, but upping your intake of those whole plant foods can help improve your gut microbiome and could have an impact on your mental health.
As an added bonus, a healthy gut aids with digestion and immunity, too!
Neurotransmitter Production
Another process that takes place in the gut and goes straight to the brain! Some neurotransmitters (chemical messengers that carry signals between our cells) that are important for mood, emotion regulation, anxiety, cognition, motor control, sleep, pain perception, appetite, and more, are produced in the gut and used by the brain. With a list like that, you can see why they're so important!
Foods that help the production of these neurotransmitters include:
Fermented foods like yoghurt, kombucha, sauerkraut, kimchi, tempeh and miso.
These foods contain healthy, live bacteria (probiotics) that add to the numbers in your gut, helping to promote the mechanisms that produce neurotransmitters.
Prebiotic foods like Asparagus, bananas (especially slightly green ones), onions, garlic, leeks, oats and apples.
These foods (and indeed most plant foods) contain undigestible fibres that bacteria in your gut thrive on, helping them to produce neurotransmitters.
Omega-3 fatty acid containing foods like oily fish (e.g. salmon, mackerel, tuna and sardines), flaxseeds, chia seeds and walnuts.
These omega-3 fatty acids are going to come back later on (there's a reason that fish is commonly called "brain food"!). These fatty acids are important for the cell wall integrity of neurons, and other cells, that produce neurotransmitters.
Polyphenol rich foods like dark chocolate (higher cocoa % the better!), green tea, olive oil, and coffee.
Polyphenols are involved in the synthesis (via enhancing enzyme action) of neurotransmitters, and help to modulate the release and uptake of neurotransmitters by neurons (promoting communication between cells).
Foods high in the amino acid Tryptophan like turkey, eggs, and cheese.
Tryptophan is an important building block for neurotransmitters. As a note, these foods can be high in saturated fat, so it's important to consider your saturated fat needs to balance the benefits.
That was a lot! But these are all foods that can be healthily included in any diet- and their benefits go beyond neurotransmitter production!
Chronic Inflammation
Inflammation (or swelling) is a normal process that can occur for different reasons. You may notice that, when you have a cut or sore, the area will become red, it might be warm, and it swells. This is acute (or short term) inflammation that helps the body to heal. However, when inflammation is internal, and sustained for months, or even longer, it's termed chronic inflammation and can lead to other health conditions.
The role of chronic inflammation in mental health is multifaceted and research is still ongoing in the field. But it is linked to depression, anxiety, and other mental health conditions. This is due to neurotransmitter imbalances, hormone disruption, gut-brain axis disruption, as well as inflammation specific to the brain which reduces neuroplasticity and increases what is called oxidative stress (an imbalance between harmful compounds and protective antioxidants).
Foods that are protective against chronic inflammation are: fruits, vegetables, and omega-3 fatty acid containing foods (are you starting to see some crossover?).
Blood Sugar Regulation
Ever heard of (or felt) sugar rushes and crashes? Eating refined/processed/added sugars will quickly spike sugar levels in the blood. This affects mood, energy levels and cognition.
To avoid irritability, mood swings, and fatigue, as well as sleep disruption, it's recommended to stick to whole food sources for your plant foods (wholegrains, vegetables, and fruit), as opposed to more processed foods- foods containing added sugar, sugar containing drinks, pastries, lollies, etc.
Other Protective Nutrients
Without going further into the exact mechanisms, here's a list of helpful foods that can help with mental health and general brain function:
Omega-3 fatty acids. This one deserved an extra shout out! Found in oily fish, walnuts, flaxseeds, and chia seeds.
B vitamins. Found in wholegrains, legumes, and leafy greens.
Vitamin D. The sunshine vitamin! Try to get outdoors (especially in nature, it has its own effect on mental health) but do be wary of sun damage. Don't overdo it!
Magnesium. Found in leafy greens, nuts and seeds.
Zinc. Found in meat, seafood, and legumes.
Antioxidants. Found in colourful fruits and vegetables.
Stay Hydrated
Hydration is an undervalued element when it comes to mental health, and general brain function. Sticking to water and ensuring that you're drinking enough during the day (3+ litres) can help with cognitive and mental resilience.
Nutrition and Mental Health
This article has delved into the specific nutrients that are associated with mental health. It's important to realise, too, though, that nutrition is not just about the specific nutrients we eat (however tempting it is to boil it down to that).
While it's great to have a meal filled with everything listed here today, healthy long-term dietary patterns are the key to reaching your goals. See this article for more information on that topic.
To bring all of the above advice together, the dietary pattern that best facilitates good mental health is one that focuses on whole foods, as opposed to processed foods. Lots of fruits, vegetables and wholegrains, as well as including oily fish into your diet a couple of times a week.
It's also important to note that nutrients aren't the only part of nutrition that help with mental health. Remember to eat mindfully and to enjoy food together with loved ones if you can. Also, nutrition isn't the only facet to mental health that needs attending to. Please look after yourself and find appropriate professional help if you feel like you need it.
Happy eating!
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