The Connection Between Nutrition & Mental Health
The conversation surrounding mental health and wellness usually centers around topics such as therapeutic interventions, mindfulness habits, or self-care routines that boost our “happy” hormones. However, it is far and few between that the discussion focuses on the interconnected nature of the quality and type of ingredients we have on our plates and our mental well-beings. Our mental health deserves and requires the same (if not more) nourishment as our bodies do. Choosing to make mindful nutritional choices can help support our brain health, enhance our mood, and help build resilience against stress and anxiety. Below is a curated list of how nutrition can affect our minds, as well as brain-healthy ingredients, ingredients that interfere with a healthy brain, and small steps everyone can take towards a healthier mind.
How Our Choice Of Ingredients Influences Our Brains
Nutrition and mental health are deeply connected. Our brain is an exceptionally energy-hungry organ in our bodies, utilizing nearly 20% of our daily caloric intake. In order for our minds to function in their most optimal state, our brain needs nutrient-dense fuel that will correctly influence smooth brain chemistry, a happier mood, and efficient cognitive functions. To delve into this deeper, there are a variety of hormonal and nutrient-based connections that can have a direct impact on our overall mental well-being:
The Gut-Brain Connection
As a result of strong research efforts, our gut is deemed by scientists to be our “second-brain”. Its complex and intricate connection to our central nervous system (CNS) plays a strong role in the hormones and chemicals that dictate our moods, brain function, and a plethora of other functions. It is imperative to maintain a healthy gut microbiome that is supported by fiber, probiotics, and foods that are considered to be prebiotics. This helps produce that beneficial neurotransmitters such as serotonin that help regulate our moods and overall mental health.
The Connection Between Blood Sugar & Our Mood
When our body and mind does not feel adaquately fueled, we may feel feelings of irritability, fogginess, low energy, or even lightheadedness. Whether we didn’t consume enough calories or opted for a snack or meal higher in sugar, our blood sugar can spike and crash, leaving us feeling lethargic and moody. Ensuring balanced, nutrient-dense, and well-balanced meals will allow us to keep consistent energy levels, while stabilizing our moods and helping us maintain our focus.
The Connection Between Nutrient Deficiencies & Our Mental Health
Our body and mind require a plethora of nutrients to ensure optimal functioning that will leave us feeling energized and our best selves. Nutrients such as omega-3 fatty acids, B-vitamins, iron, and magnesium are crucial to ensure healthy brain function. When we are deficient in any of these nutrients, we can begin to experience symptoms of anxiety, depression, and fatigue.
Healthy Ingredients To Support Our Mental Well-Being
While there isn’t one ingredient or meal that can cure of us any mental or physical ailment, there are a plethora of food groups and key nutrients that are known to best support our mental health and well being:
Fermented Foods
Ingredients such as kimchi, sauerkraut, and kefir are rich in healthy probiotics that help promote strong gut health, which helps influence healthier cognitive function and happier mood stability.
Whole Grains
Ingredients such as brown rice, quinoa, and oats are healthy complex carbohydrates that help us maintain stable blood sugar levels, as well as support consistent serotonin production.
Omega-3 Fatty Acids
Ingredients such as sardines, mackerel, salmon, walnuts, and flaxseeds contain high amounts of omega-3 fatty acids, which are essential nutrients for brain health. Research has shown that including omega-3 fatty acids in our diet can help reduce symptoms of depression and anxiety.
Leafy Greens & Vegetables
Ingredients such as broccoli, spinach, and kale are packed with essential vitamins, antioxidants, minerals, and nutrients that help reduce inflammation in our bodies and support our overall brain health.
Nuts, Seeds, & Legumes
Ingredients such as tree nuts, sunflower seeds, pumpkin seeds, chia seeds, beans, chickpeas and lentils provide us with healthy fats, B vitamins, and magnesium, lowering levels of anxiety and improving overall brain health.
Fruits
Ingredients such as blueberries, raspberries, and blackberries are high in antioxidants which help strengthen the brain against inflammation and oxidative stress.
Dark Chocolate
Consuming a little bit of dark chocolate each day, (preferably labeled 70% cacao or higher) can help release endorphins, as well as provide an additional source of magnesium that will aid in supporting mood stability and overall brain function.
Ingredients To Consider Limiting
While it is okay to indulge in everything in moderation, it is important to be aware of the ingredients that can hinder healthy and optimal brain function:
Excess Sugar
While consuming foods with high sugar content can provide us with a quick energy boost, it is usually one that is short lived, causing a crash that greatly affects our mood and ability to focus.
Highly Processed Foods & Seed Oils
Highly processed items such as chips, sodas, and certain processed snacks can lead to harmful inflammation in our bodies, as well as cause blood sugar imbalances.
Seed Oils & Highly Processed Oils
Seed oils contain omega-6 fatty acids, which can increase inflammation in our bodies. Higher levels of inflammation can lead to chronic health conditions like asthma, autoimmune diseases, diabetes, and heart disease.
Excess Caffeine
While moderate caffeine consumption can enhance our focus, too much can interfere with our central nervous system (CNS), leading to feelings of anxiety and restfulness.
Small Steps Towards A Healthier Mind
Creating healthier nutrition habits does not mean making a million changes all at once and expecting to have a totally transformed mindset overnight. It is a slow process, gradually building up healthier habits, and one that begins small. Below are some. small curated steps towards a healthier diet & lifestyle:
Plan Balanced Meals
Ensuring that you have three healthy & balanced meals a day is crucial for our brain health and overall wellness all across the board. It would be helpful to aim for a mix of protein, healthy fats, and complex carb at every meal.
Include One Brain-Healthy Ingredient Per Day
Using the list of brain-healthy foods listed above, choose one to include in one of your nutrient-dense and balanced meals daily. You could try adding salmon to your on-the-go lunch, snack on a handful of walnuts, or choose spinach for your salad base.
Choose to Cook Your Meals at Home
Preparing and cooking meals at home is a simple way to ensure you are including brain-healthy options in your meals. Preparing meals and snacks in your own kitchen allows you to have control over the ingredients you use in your meals, as well as opt for healthier ingredient options.
Stay Hydrated
Ensuring we drink enough water in our day is crucial for our brain, as well as overall health & wellness. When we become dehydrated, we can begin to feel feelings of irritability, fatigue, or headaches that affect our moods, focus, and energy levels. It may be helpful to keep a reusable water bottle with you, refilling it as needed to ensure you meet your water intake goals for the day.
