Your brain is constantly working hard to take care of your body – even when you’re sleeping, your brain ensures that you breathe in and out and that your heart continues beating. And when you’re awake, the role of your brain gets exponentially more complex. Your brain helps regulate your thoughts and feelings… and in order to do so, it requires “fuel” in the form of food.
Because your brain requires energy to effectively perform its daily tasks, the food that you eat directly affects the function and structure of your brain – and this in turn can affect your mood and mental health. We like to think of your brain as an expensive car. It has incredible abilities, but it can only perform at the highest level when it is fueled properly. Many upscale cars demand premium-grade fuel, and your brain is no different.
Fueling your brain with high-quality foods that contain all of the vitamins, minerals, and antioxidants you need helps your brain perform to the best of its ability. Your diet has a direct impact on your mental health – let’s dive a little deeper into the link between food and mental wellness, as well as some easy-to-implement tips to set you up for success.
Does Food Affect Mental Health?
In short, yes – the food you eat does affect mental health. Many researchers have conducted studies about the impacts of diet on mental health. One Harvard Medical School study compared mental health in those who ate “traditional” diets, such as the Mediterranean Diet or traditional Japanese diet, with mental health in those who ate a “Western” diet typical to many of us in America. The findings were astonishing: The risk of depression was 25% to 35% lower in those who consumed a “traditional” diet.
The reasoning behind these findings? Basically, it boils down to gut health. Serotonin – a “good mood” neurotransmitter (or brain chemical) that helps regulate your appetite, moods, pain inhibitors, and sleep – is largely produced in your gut. Seriously, 95% of this chemical is made in your gastrointestinal tract, and the environment in which it is produced contributes to the amount of serotonin your body is able to make.
So what is it about “traditional” diets, like the Mediterranean or Japanese styles of eating, that makes gut health (and thus serotonin production) so much better? These diets tend to be higher in vegetables, fruits, unprocessed grains, seafood, and fish. They contain modest amounts of lean hearts and dairy. Additionally, they have much less processed foods and refined sugars than you see in a typical Western dietary structure. In “traditional” diets, you will also find more fermented foods, which act as natural probiotics.
When you shift your diet more toward, let’s say, a Mediterranean diet, you will help your gut develop good bacteria that influence what you digest and absorb. These good bacteria reduce inflammation and can enhance your mood and energy level.
How to Improve Your Mental Health Through Your Diet
Now that you have a better understanding of the technical side of how and why food impacts your mental wellness and behavioral health, let’s take a look at some actionable tips to build dietary habits that support your mental health.
#1: Choose Whole Grains
A study from Nutritional Neuroscience identified whole grains as beneficial for depression. Another study also discovered that women who ate “moderate amounts” of whole grains were less likely to experience anxiety. Whether you are looking for women’s mental health care or not, it’s clear that whole grains are good for your mental well-being.
Pick These Foods: Oatmeal, whole-wheat bread, barley, corn tortillas, quinoa
#2: Eat Your Veggies (and Fruits, Too)
A 2020 study in Clinical Nutrition confirmed what many scientists already suspected: a plant-based diet was associated with lower risks of psychological distress, anxiety and depression, particularly in women. While we’re not necessarily suggesting that you go full-tilt into vegetarianism, adding some fruits and vegetables into your diet will only serve to help your mental health.
Pick These Foods: Berries, dark leafy greens, citrus fruits, beets, broccoli, artichokes
#3: Consider Probiotics
Some adults take a probiotic supplement – but there are many foods that naturally contain a rich helping of probiotics that are easy to integrate into your diet. Anything fermented will naturally have probiotics, and some plant-based proteins have them, too. Fermented foods and foods that contain probiotics help with your gut health. And remember, 95% of your body’s serotonin is produced in your gastrointestinal system.
Pick These Foods: Yogurt, kefir, sauerkraut, kimchi, tofu, tempeh, kombucha
#4: Avoid Sugary Food and Drinks
Nobody is saying you can’t have a little treat now and then. However, it is best to consume sugary foods and processed foods in moderation. That’s because these items can cause a blood sugar spike, triggering inflammation in your body. Examples of sugary items include candy, ice cream, soft drinks, and juice. Processed food simply means food that is not in its original form – for instance, think chips, bottled salad dressing, frozen meals, etc. Instead, you could try swapping processed foods out for some of these suggestions…
Pick These Foods: Homemade salad dressing, whole wheat pasta, unsweetened cereals, fruit popsicles instead of ice cream
#5: Opt for Healthy Fats
In the 1990s, the “fat free” diet was all the rage – but since then, scientists have discovered that certain fats are actually healthy and necessary for proper nutrition. You want to avoid saturated and trans fats, which are usually found in fried or heavily processed foods as well as red meat and some dairy products. Instead, choose healthy fats such as…
Pick These Foods: Nuts, avocados, olive oil, seeds
Support Holistic Health Through Your Diet
If you’re reading this article, you are already taking an important step in supporting your mental and behavioral health: education. At Triumph Behavioral Health, we can help you take your mental health journey to the next level with our holistic mental health services. As a Maryland wellness center, we serve the Linthicum Heights, Catonsville, Towson, Baltimore County, and Arbutus areas. At Triumph, we care.
Get in touch with our team today to schedule your first appointment.