Nourishing the Mind: How Food Can Support Your Mental Health

In recent years, the connection between what we eat and our mental well-being has gained significant attention. The idea that certain foods can support and even enhance our mental health is not just a fad; it's backed by a growing body of scientific research. The SMILES trial, conducted by Professor Felice Jacka and her team, was one of the pioneering studies that advanced our understanding of how dietary patterns, specifically the Mediterranean diet, can have a positive impact on mood disorders, such as major depressive disorder. In this blog post, we'll explore the latest evidence around how diet can support our mental health and provide practical tips for incorporating these foods into your diet.

By Laura Jennings, a registered associate nutritionist (ANutr)

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The Gut-Brain Connection

Recent review studies, (Ribeiro et al, 2022) have highlighted the intricate relationship between our gut and brain. Ribeiro et al, presents the numerous possibilities to prevent and treat mental health via dietary interventions that target the "gut-brain axis." The gut contains trillions of microbes that play a crucial role in regulating our mental health. Foods rich in fibre, such as whole grains, legumes, and fruits, promote the growth of beneficial gut bacteria, which can positively impact our mood and reduce symptoms of depression and anxiety.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, have long been recognized for their brain-boosting benefits. They help reduce inflammation in the brain and support the production of neurotransmitters that regulate mood. Including omega-3-rich foods in your diet can contribute to better mental health.

Magnesium Magic

Nuts and seeds, such as, brazil nuts, chia seeds, almonds, pumpkin seeds and flaxseeds, are rich in magnesium. Magnesium is known to support relaxation and reduce stress by regulating neurotransmitters in the brain. A deficiency in magnesium has been linked to an increased risk of depression. It is important to note that choosing the right form of magnesium can be important, especially if you're looking to support mental health. For instance, magnesium L-threonate is often promoted as a form of magnesium that can cross the blood-brain barrier more effectively; this may make it a good choice for individuals looking to support cognitive function and potentially address anxiety or depression. Magnesium Citrate is well-absorbed, but it is often used to support digestive health and relieve constipation. It is not specifically targeted at mental wellbeing, but it can indirectly help if you have digestive issues impacting nutrient absorption and gut health. Other forms of magnesium, like magnesium oxide are readily available and cheap but may not be the best option for mental health due to their lower bioavailability. It's always a good idea to consult with a healthcare professional before starting any supplement regimen, as they can provide personalized recommendations based on your health and dietary needs.

Antioxidant-Rich Foods:

Antioxidants are compounds that protect our cells from oxidative stress, which has been linked to various mental health conditions. Berries and colourful vegetables like spinach and kale are packed with antioxidants. These foods can help improve mood, cognitive function and delay age-related mental decline. Dark chocolate in moderation contains antioxidants and compounds like flavonoids that can increase feelings of happiness. Look for chocolate with a high cocoa content for the most benefits.

Probiotics and Fermented Foods

Probiotics, found in yogurt, kefir, sauerkraut, and kimchi, support gut health by providing beneficial bacteria. A balanced gut microbiome can improve mood regulation and reduce symptoms of anxiety and depression. Fermented foods can also help to reduce inflammation in the body and enhance the bioavailability of nutrients in food. Chronic inflammation has been linked to various mental health disorders, so lowering inflammation levels may contribute to better mental well-being.

Complex Carbohydrates

Complex carbohydrates, like whole grains, provide a steady source of glucose to the brain. This helps maintain stable energy levels and mood. Opting for whole grains over refined carbohydrates can prevent blood sugar spikes and crashes that can contribute to mood swings.

Lean Proteins

Amino acids, the building blocks of proteins, are essential to produce neurotransmitters like serotonin and dopamine. These neurotransmitters are vital for maintaining stable moods and reducing symptoms of anxiety and depression. Lean sources of protein, such as poultry, tofu, and legumes, are optimal for supporting mental wellbeing.

Mindful Eating

Beyond specific foods, how you eat can also impact your mental health. Practicing mindful eating, paying attention to hunger and fullness cues, and minimizing distractions, can lead to better digestion and improved mood.

Hydration

Dehydration can affect cognitive function and mood. Drinking enough water is a simple yet crucial aspect of maintaining good mental health. Aim for 8 glasses, (approximately 2 litres) of water daily.

The latest evidence (Grajek et al, 2022) suggests that our diet plays a significant role in supporting our mental health. By incorporating a variety of nutrient-rich foods, focusing on gut health, and practicing mindful eating, you can nourish not only your body but also your mind. Remember that while food can be a powerful tool in promoting mental well-being, it should complement other strategies like exercise, sleep, and seeking professional help when needed. Making informed dietary choices can be a positive step towards a happier and healthier you.

Jacka, F.N., O’Neil, A., Opie, R. et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 15, 23 (2017).

Ribeiro G, Ferri A, Clarke G, Cryan JF. Diet and the microbiota - gut - brain-axis: a primer for clinical nutrition. Curr Opin Clin Nutr Metab Care. 2022 Nov 1;25(6):443-450

Grajek, M., Krupa-Kotara, K., Białek-Dratwa, A., Sobczyk, K., Grot, M., Kowalski, O., & Staśkiewicz, W. (2022). Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Frontiers in Nutrition, 9, 943998.

ABOUT THE AUTHOR:

Laura is a registered associate nutritionist (ANutr) with a first-class Masters Degree in Nutrition. Laura is a researcher at The Food and Mood Centre in Melbourne, where she contributes to cutting-edge nutritional studies. Additionally, she serves as an author at Men’s Fitness UK Publication. Laura’s specialised focus lies in the domain of performance nutrition, where she engages in personalised consultations with athletes and fitness enthusiasts, aiding them in the pursuit of their performance-oriented goals.

Instagram: @laurajane_jennings