Many studies reveal evidence of the link between food and mental health. If you've felt tired, sleepy and in a consistent low mood, recall what you ate over the past few days - most processed items can have drowsy and fatigue-inducing effects, so it could be that they are the culprit.
Nutrition is vital for our bodily function, as you gain much of your energy to do tasks based on what you eat and drink. However, not-so-nutritious foods can have the opposite effect over time, and even increase your risk of psychological concerns.
This week, guest writer Beth Rush explores the connection between nutrition and mental health, and how this can boost your quality of life.
What is the link between food and mental health?
Nutrition is one of the pillars of holistic wellness, linked with mental, emotional, spiritual and other health facets. Several studies have explored the link between food and mental health, which doctors previously saw as separate domains. As a result, good nutrition through a balanced diet has become a significant lifestyle pursuit, from workplaces to the households of health-conscious people.
A healthy eating pattern is an essential part of optimal physical health. But what is the correlation between the food you eat and your cognitive state? The American Psychiatric Association revealed the bidirectional relationship between the two, meaning what and how well you eat impacts your psychological health.
Proper nutrition can lower or eliminate mental and emotional concerns
People often say, "You are what you eat," and it's somewhat true; specific foods can reduce your likelihood of depression or anxiety.
A review examined the connection between eating fruits and vegetables, and depression levels from 12 cohort studies. The majority provided evidence that consuming fruits and vegetables decreased the incidents of depression or depressive symptoms in people aged 15 to 45.
Meanwhile, a reverse study evaluated the risk of malnutrition in people with severe mental illnesses, wherein 62 were inpatients and 67 were outpatients. The outcome determined 32% of inpatients and 34% of outpatients had a high likelihood of malnutrition, and these people had poor functioning and worse psychiatric symptoms.
These studies conclude that what you put in your body can lower, prevent or increase your risk for psychological concerns, and that problems can emerge with poor eating habits or practices. In contrast, you'll notice an improvement in your headspace and emotional state when you fill your plate with nutrient-rich foods.
Ways good nutrition supports mental and emotional wellbeing
Consuming food is the body's principal vehicle for getting nutrients for daily functions. You can obtain energy to do your work and maintain general positive wellbeing by loading up on fruits, vegetables, and selected drinks that support emotional and mental health.
The Mediterranean diet is one of the most popular eating patterns that supports holistic wellness. One study found women who adhere to this diet in middle age had a lower risk of developing depression later in life. Let’s explore how your meal choices can support your mental and emotional health.
1. Reduce Inflammation
If you find it easier to eat when stressed or feeling down, limiting this habit can lead to better outcomes for your health. Sugary, fatty, and processed foods contribute to chronic inflammation in the body and brain, and increase the probability of mood disorders like depression and anxiety.
While poor nutrition can lead to cognitive issues, the opposite is also true. Eating fruits, leafy greens, whole grains, and seafood such as salmon and tuna — which are rich in omega-3 fatty acids and have anti-inflammatory benefits — can boost your mental health.
2. Improve Mood
Zinc, folate, potassium, magnesium, and B vitamins are some of the nutrients with powerful mood-boosting properties that naturally increase serotonin and dopamine levels in the body. These are feel-good hormones, which means eating foods for emotional health — like whole grains, nuts, legumes and fish — can improve your mood, and reduce the possibility of anxiety and depression.
While stress at work is inevitable and can result in mood swings, a poor diet can be an underlying contributor. Try switching up your food menus to a healthy one and see what changes you notice.
3. Better Cognitive Health
Good nutrition can also preserve cognitive health, and help delay or prevent the progression of Alzheimer's disease.
These are foods rich in fatty acids, protein, fiber, B vitamins and antioxidants. Some examples of these brain-boosting selections are nuts, seeds, blueberries, salmon and beans. To achieve optimal brain health, one idea is to pair good food with adequate sleep where possible, learn strategies to manage stress, and engage in mentally stimulating activities like puzzles.
4. Boost Gut Health
Many definitive studies have proven that gut health impacts your mental state. One assessed the mood, happiness level and gut condition of 20 adults who underwent diet modifications from Western to vegetarian, Mediterranean, and ketogenic, changing the amount of fiber and calories they consumed. A Western eating pattern features processed meat, refined grains and pre-packaged meals, while the rest are beneficial nutritional lifestyle practices.
The result established a strong connection between eating more good fat and protein, and lower depression and anxiety. At the same time, consuming more carbs had an inverse effect on the gut system, and was linked with increased stress and mental health concerns.
5. Promote Sleep
Alcohol and caffeinated drinks can interrupt sleep, leading to disrupted brain functions. Similarly, foods like kiwi, nuts, milk, fatty fish, rice and cherries have vitamins C, E, and D to promote relaxation and set the right tone for rest.
The relationship between diet and sleep is complex, but they have an undeniable link. Eating healthy foods for emotional health may help you have a good snooze, but it's also important to consider coupling nutrition with beneficial bedtime habits to boost sleep quality.
6. Maintain a Healthy Weight
Fruits and vegetables generally have fewer calories and fats than processed foods, so you can eat more without experiencing significant weight changes. In contradiction, consuming unhealthy options can contribute to excess weight or obesity.
Obesity is a condition often associated with emotional concerns such as sadness, low self-esteem, depression and anxiety. If food becomes your respite from stress or dissatisfaction at work, transform it into a healthy coping method. Try switching your diet to wholesome foods to relieve stress without compromising your weight.
Good nutrition improves your quality of life
There’s no doubt about it; being selective with what you eat can improve your health and quality of life.
Whatever nutritional choices you make, studies consistently reveal how this impacts your mental and emotional wellbeing. If you consume processed, sugary and other unhealthy foods for mental health, you’re likely to feel sluggish, tired and low in energy. However, if you load your plate with nutritious meals and follow a positive diet pattern, this will boost energy and overall mood.
Nutrition is one thread within the holistic wellness fibre; I hope you feel inspired to leverage it to live happier, and enhance your quality of life.
Beth is the mental health editor at Body+Mind.
She has 5 + years of experience writing about behavioral health, specifically mindfulness-based cognitive therapy.
You can find her on Twitter @bodymindmag.