If you are not giving yourself the right nourishment for your mental health, it is just so much harder to feel and be your best!
The fact is, we are all affected by mental health; Whether it is a close family member, friend or you live with depression, a mood disorder or mental health condition yourself, life is a struggle!
Let me share some staggering statistics:
- 1 in 3 Canadians will be affected by mental illness
- Mood and anxiety disorders are the 3rd most prevalent chronic disease in Canada.
- Depression and Mental Health is the #1 disability worldwide
- By 2030, the Word Health Organization predicts that morbidity from depression will exceed metabolic disease and cancer worldwide.
Stress and anxiety can result in either hyperactivity and undereating or overeating with symptoms of bloating and digestive disorders such as IBS.
In clinical depression, lack of appetite or ability to care for one self and prepare a simple meal can lead to malnutrition. On the other hand, many people tell me they eat for emotional reasons and the result is unwanted weight gain…but they are still malnourished in the sense that one reaches for high sugar, high fat convenience foods over nutrient dense foods that could help your body and your mind. The result is that you feel sluggish and down about yourself.
We now understand that Nutrition is as important to mental health as it is to heart health. Diet is often used as an adjunct to other forms of treatment, but evidence supports that nutrition could be a front-line approach to conditions like depression, mood disorders, and anxiety.
Let’s talk about how you can optimize your brain health to function your best, improve your mood, and prevent or manage mental health conditions.
- Food provides nutrients you need for brain function and mood regulation.
- Nutrition affects your brain structure and structure influences your brain function.
- Your brain requires over 40 nutrients, including carbohydrates, protein, fat, vitamins, minerals and water to function properly.
1. Carbohydrates: Your brain uses glucose as its preferred fuel source. When energy deprived, it can also use fat and protein for energy, but functions best with a steady supply of high fibre carbohydrate rich foods. Choose low Glycemic Index grains like oats, rye, barley, whole grain whole wheat, spelt, quinoa, brown rice, al dente pasta; fruit, starchy vegetables like yams and squash, legumes, milk and yogurt.
The bottom line is that eating good quality carbohydrates provides a stable blood sugar, stable mood and supplies all the energy your brain needs to function properly.
2. Adequate Protein is needed to function well. Amino acids form protein, which are the building blocks of all your cells, including brain and nerves.
Amino acids are precursors for making neurotransmitters (your communication network). Eggs, fish, meat, legumes, nuts, tofu, and milk products are not only good sources of protein, but also supply your body with iron, zinc and vitamin B12.
3. Fats: Your brain is 60% fat and this nutrient support your brain structure and function.
Focus on Healthy Fats and less saturated and trans fats. Olive oil and avocado oil is high in heart healthy monounsaturated fatty acids and polyphenols, which show improved function of the brain and provides protection.
Essential fatty acids Omega 3 and 6 are essential in that you need to get these from your diet. Our typical Western diet is high in omega 6 and low in omega 3. We know that omega 3 fatty acids play an important role in preserving your brain function and is best absorbed from fatty fish like salmon, halibut, mackerel, sardines and tuna. You can also enjoy omega -3’s in ground flax seed, chia seeds, walnuts and omega 3 enriched eggs.
4. Antioxidant rich foods like berries, peppers, kale, spinach, broccoli, beets, yams, and red cabbage protect your cells from daily oxidative stress that can lead to DNA damage and subsequently, conditions like depression and anxiety. Choose bright coloured fruit or vegetables with each meal that provide beta carotene, Vitamin C, Vitamin E and Selenium. For example, include a leafy green salad daily or make a colourful stir-fry with red/yellow bell peppers, sliced cabbage and broccoli for lunch, and choose delicious fresh or frozen berries as a snack at least 2x per week!
There is a strong connection between our gut and mental health.
5. Fiber rich diets have been shown to reduce anxiety and depressive symptoms. Think of fibre as food for the little microbes that live in your large intestine. Believe it or not, these little critters in your gut play a huge role in your mental health through what is called the brain-gut-axis. Your digestive system sends messages to your brain, and your brain sends messages back to your digestive system. Neurotransmitters that impact our mood were once thought to be primarily produced in the brain, but new research indicates that these neurotransmitters are largely produced in the gut. For example, Serotonin and dopamine, the neurotransmitters that help us feel calm and happy, are mainly produced in the gut.
A fibre rich meal plan can look like 1 cup of raspberries and a tablespoon of ground flaxseeds with oatmeal at breakfast, 2 cups of vegetable stir-fry at lunch, and 1-1/2 cups of lentil soup at dinner with rye bread and natural peanut butter.
6. Vitamin D: Also known as the sunshine vitamin. Now is the time to take advantage of absorbing UVB rays from natural sunlight through your skin to absorb this important vitamin to help your mood and immune system function the best. Vitamin D is only found in fatty fish, egg yolks, beef liver and in fortified milk in Canada. Most Canadians need to supplement with Vitamin D3 in the winter months, or year round if you don’t expose your unprotected skin to much direct sunlight.
The bottom line is to aim to have the majority of your diet consist of a wide variety of whole foods rich in protein, fiber, antioxidants, vitamins and minerals. Specifically, high intakes of vegetables, fruit, fish and whole grains consistent with a Mediterranean style diet have about a 30% reduced risk of developing depression and less depressive symptoms for those with moderate to severe depression.
- The key is to limit processed foods high in sugar, fat and salt which is linked to higher incidence of depression.
- That is not to say that you cannot have any snack foods in your diet. Think 80/20 mindset!
- Moderation is the key and you could enjoy 2 squares of 70% dark chocolate daily, which is rich in magnesium and can also support your brain health and good feeling hormones!
Food choices affect your mental health and overall well-being.
Many people come to me to overcome problematic eating behaviours. We cannot ignore how stress, anxiety and depression affect your eating and GI problems! Dietitians trained in the cognitive behavioural approach can help you understand how your thoughts and emotions affect your eating habits. It is vital to “Change your Thinking, Change your Eating” so you can overcome comfort eating and be able to prepare healthy meals to nourish your heart, mind and body.
Make every bite count by choosing nutrient rich foods and following Canada’s Food Guide Plate model. You can ask me about the Mediterranean meal plan to optimize your heart, brain and gut health!
Try these Salmon Bowl recipes to boost your omega 3, fibre and antioxidant intake to feed your brain health!
Mediterranean Bowl with Salmon – The Real Food Dietitians
References:
Cook, Doug (2023). “Feed your Brain, Nourish your Mind.” Spark Nutrition Communications Webinar on April 20,2023
Dietitians Australia (2020). Nutrition Issues in Mood and Anxiety Disorders. Mental Health and Nutrition and Dietetics information.