Can nutrition affect mental health?

As a holist therapist and nutritional therapy practitioner, I truly believe in a holistic approach to mental health. The food we eat has an immense impact on how we feel, and yet when seeking help for mental health it is so often overlooked. More traditionally anxiety and depression have been treated with a mix of talk therapy and medication. While these are two amazing tools, I believe we can see even better change and progress towards goals when we take a holistic approach to treatment.

I have worked with so many women who have struggled with anxiety symptoms and depression. As a holistic therapist, I strongly believe in the power of talk therapy while also recognizing the importance of exploring how other factors could be negatively impacting mental health. Things like diet, exercise, relationships, physical health, etc… can all contribute to mental health disorders, especially anxiety and depression.

A big part of eating for your mood involves focusing on eating a healthy diet by incorporating whole nutrient rich foods. For the sake of this post, I am specifically focusing on how nutrition affects anxiety and depression, but if you are struggling with another mental health disorder and want to know more Dr. Uma Naidoo wrote an amazing book called This Is Your Brain On Food. In this book she discusses how nutrition affects a variety of mental health disorders including ADHD and OCD.

Also keep in mind that everything is highly individual, what works for someone else might not work for you. ALWAYS listen to your body and make decisions for yourself. This is not meant to be medical advice, but rather meant to help you make the connection between how your nutrition could be impacting your mental health.

How does nutrition affect anxiety and depression?

Countless studies have shown that what we eat can have a direct impact on our mood and vice versa. Anxiety levels are at an all-time high in this country and it’s no coincidence that the standard American diet seems to be a contributing factor. Combine that with chronic stress and it’s not surprising that over 60 million Americans will be diagnosed with a mental illness in their lifetime. That number is staggering and why I am so passionate about educating on the connection between nutrition and mental health.

Within the last decade a lot of research has emerged on the connection between gut health and brain health. A lot of the suggestions below keep that research in mind and focus on creating the healthiest conditions in your gut so your brain function and mood can thrive.

Healthy eating can make a huge difference. Below I dive into some of the foods that research has shown to negatively impact mental health along with some foods that will help manage anxiety and depression. Keep reading if you want to learn more.

Added sugar:

Studies have shown a correlation between sugar consumption, depression, and anxiety. This doesn’t mean you need to stop eating fresh fruits and other naturally occurring sugars. Look out for added sugars when reading nutrition labels and you will notice a lot more than you might have previously thought.

Simple carbohydrates that have a high glycemic index: 

Things like white bread, white rice, potatoes, pasta and anything else made from refined flour or sugar. These foods can have a huge impact on your mood because they can lead to blood sugar imbalances. When you blood sugar is imbalanced, your mood goes up and down with it.

Artificial sweeteners, especially aspartame:

As the name suggests, these are artificial and have been linked to depression. These can be found in candy, protein bars, sodas, and other sneaky places so make sure to read ingredient labels.

Fried foods:

One study found that those who consumed fried food were more likely to experience depression in their lifetimes. If you love fried food, try using an air fryer with a small amount of avocado oil high in good fatty acids instead and see if you notice any changes.

Fats like hydrogenated oils, margarine and shortening:

Some studies suggest a link between trans fats and increased depression. When incorporating fats into your diet, grass fed butter, extra virgin olive oil, coconut oil and avocado oil are all amazing options.

Added nitrates:

Cured meats like bacon, salami, and sausage nitrates may be linked to depression. There are plenty of uncured alternatives out there. If this is something you consume a lot of, and you struggle with depression, try replacing or eliminating and see if you notice and positive shifts.

Caffeine:

If you struggle with anxiety, make sure to limit caffeine intake to under 200 mgs a day. One cup of coffee has 80-100 mgs of caffeine and a 12 oz can of Red Bull has 111 mgs. Studies have shown that over 200 mgs of caffeine can lead to increased anxiety.

Gluten:

Those with gluten sensitivities may experience increased inflammation in the body. If you are experiencing anxiety symptoms or depressive symptoms it could be worth eliminating gluten for a little while and seeing if you notice any positive changes. Research has shown a connection between your brain health and your gut bacteria.

Foods packed with fiber, like low glycemic fruits, vegetables, and beans.

Increasing your vegetable intake is not something you will likely regret. Some other examples of foods rich in fiber are; chickpeas, berries, organic brown rice, broccoli, apples, bananas, almonds, and artichokes.

Foods packed with Omega 3 fatty acids:

Foods like salmon, chia seeds, hemp seeds and and flax seeds are all amazing sources to incorporate in your diet.

Aged, fermented foods:

Foods like miso, yogurts, kombucha, etc. This foods are rich in prebiotics and probiotics which help support a healthy gut. A healthy gut leads to a healthier mind.

Foods with tryptophan:

Foods like turkey, oats and pumpkin seeds, cheese, and nuts. Tryptophan has been shown to be a precursor for serotonin. Scientists have therorized that a high-tryptophan diet could help raise the serotonin levels in anxious brains.

Foods rich in vitamins D, D1, B1, B6, A, C and E, magnesium, iron, selenium and zinc.

Vitamin D is one of the most important vitamins when it comes to mental health. About 80 percent of our Vitamin d comes from directly exposing skin to sunlight. This is often why we see people get more depressed or anxious in the winter when there is less sunlight.

Good mood herbs and spices:

This includes herbs and spices like saffron, turmeric, oregano, lavender, passionflower and chamomile. Many studies have shown the good mood benefits of these herbs and spices. Make sure to check with your doctor if you are nursing or pregnant to see if they recommend avoiding passionflower and chamomile for the time being.

Fresh, minimally processed nutrient rich foods, that are quick, easy to make, and taste delicious.

When trying to create a healthy diet, focus on incorporating as many whole foods as possible. I know time and budget can be a factor when it comes to this and find it helpful to think of foods in a good, better, best spectrum. Focus on limiting processed foods when you can. If you do choose to have processed food, make sure to read those ingredient labels and look out for any bad mood ingredients. In The Good Mood Guide, I teach you all about reading ingredient labels and what to look out for.

Healthy fats:

Foods like avocados, almonds, and olive oil are great. Not only are these fatty acids amazing for your brain function, but they have a multitude of other benefits like helping blood sugar regulation and increasing satiety aka keeping you feeling full for longer.

Complex carbohydrates:

Foods like sweet potatoes, and whole grains like brown rice and quinoa are amazing complex carbohydrates. Incorporating these into your diet instead of simple carbohydrates, not only helps stabilize blood sugar but comes with other moods boosting benefits as well.

Conclusion:

A healthy diet can vastly impact mental health, but should never replace therapy or medical attention. I hope this post was helpful for you. This is a very brief overview about some of the most common ways diet might impact people struggling with anxiety disorders or major depressive disorder.

References:

1. Naidoo, U. (2020). This is your brain on food: An indispensable guide to the surprising foods that fight depression, anxiety, PTSD, OCD, ADHD, and more. Little, Brown Spark.
2. Korn, L. E. (2016). Nutrition Essentials for Mental Health: A Complete Guide to the food-mood connection. W.W. Norton & Company.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.