Nourish Your Mind: How Food Can Support Your Mental Health

In today's fast-paced world, prioritizing mental health is more important than ever. Globally, about 300 million people struggle with anxiety disorders and 280 million people struggle with depression. At the same time, our food system (particularly in the U.S.) is broken and more people, including young children, are experiencing unprecedented rates of obesity, mental health disorders, and other food and lifestyle-related health issues.

While therapy, medication, and lifestyle changes can all play a role in supporting mental well-being, one often overlooked factor is diet. What we eat can have a profound impact on our mood, cognition, and overall mental health. In today’s blog post, we'll explore the connection between food and mental health, and how making mindful dietary choices can help nourish your mind and support your emotional well-being.

Understanding the Gut-Brain Connection

Adding fermented foods, like yogurt, helps your gut.

The gut-brain connection is a fascinating area of research that highlights the intricate relationship between our digestive system and our brain. The gut microbiome, a complex community of microorganisms that reside in our gastrointestinal tract, plays a crucial role in regulating mood, cognition, and behavior. Did you know that the gut produces over 90% of the body's neurotransmitters, including serotonin, norepinephrine, and dopamine?

Emerging evidence suggests that disruptions in gut health can contribute to mental health disorders such as depression and anxiety. Our brain and our gut (our “second brain”) are connected bi-directionally; meaning, our brain affects our gut, and our gut affects our brain.

An inflamed gut can affect inflammation in the brain, which we now know is associated depression, dementia, and other cognitive and memory disorders. By nurturing our gut microbiome through a diet rich in fiber (i.e., fruits, veggies, whole grains), fermented foods (like yogurt, kefir, kimchi, and miso), and probiotics, we can support our mental health from the inside out.

Foods for Mood Regulation

Certain nutrients and compounds found in food have been shown to support mood regulation and emotional well-being. Omega-3 fatty acids, for example, are essential for brain health and have been linked to a reduced risk of depression and improved mood. Sources of omega-3s include fatty fish like salmon, walnuts, flaxseeds, and chia seeds. I love to add ground flaxseed or chia seeds to my smoothies as an easy way to get my daily dose of omega-3s! I also incorporate walnuts into my salads or snacks.

B vitamins are another group of nutrients that play a key role in neurotransmitter synthesis and energy production. Foods rich in B vitamins include leafy greens, legumes, whole grains, and lean meats. Additionally, antioxidants found in fruits and vegetables help combat oxidative stress and inflammation, both of which are implicated in mental health disorders.

I have often reminded myself, my family, and the students in the school I used to lead:

“Eat the rainbow!”

I know that the more colorful my plates are, the more likely I’m getting a wide variety of nutrients and phytochemicals into my diet. I have found that consciously incorporating several different kinds of whole foods into my diet throughout the week not only helps my energy, it helps my mood!

The Impact of Sugar and Processed Foods

While certain foods can support mental health, others can have a detrimental effect on our emotional well-being. Sugar and highly processed foods, in particular, have been shown to contribute to inflammation, blood sugar imbalances, and oxidative stress, all of which can negatively impact mood and cognition. Excessive consumption of sugar can lead to fluctuations in blood sugar levels, resulting in mood swings, fatigue, and irritability. Processed foods, which are often high in unhealthy fats, refined carbohydrates, and artificial additives, can also disrupt gut health and contribute to mental health issues. 

I’m embarrassed to admit how much Pepsi I drank as a young person! Don’t get trapped in the sugary drink/ soda cycle. It will wreck your mental health.

I remember as a teenager, I had an atrocious habit of drinking Pepsi. A lot of Pepsi. Sometimes I’d drink two cans of Pepsi in one day. I look back and think— no wonder I was experiencing all kinds of highs and lows that I thought were just part of being a teenager.

Perhaps part of it was adolescent hormones, but I think my mood swings were more likely due to the large amounts of sugar and caffeine I was pumping through my body. I’m happy to say that in my adult life, I limit my sugar, caffeine, and processed food, and my mind and body are happier and healthier for it. (I now enjoy mineral or sparkling water as my fizzy drink!)

I don’t think it’s a coincidence that the rise in childhood obesity (linked to diets high in sugar and ultra-processed foods) parallels the rise we see in mental health disorders in children and adolescents. We collectively need to help our youth by feeding their brains nutritious, health-promoting foods and teaching them why this is important. By minimizing our intake of sugar and processed foods and opting for whole, nutrient-dense foods instead, we can better support our mental health and well-being and that of our children. Be the role model!

Start by checking the labels of anything that is packaged in your home, including “healthy” drinks. You’d be surprised by how much added sugar is hidden in almost everything that we buy that comes in a box, can, or bottle!

Mindful Eating Practices

Practicing mindful eating is a powerful way to foster a positive relationship with food and support mental health. Mindful eating involves paying attention to the sensory experience of eating, including the taste, texture, and smell of food, as well as our hunger and fullness cues. By slowing down and savoring each bite, we can enhance our enjoyment of food and prevent overeating.

My family teases me that I’m always the last one to finish my meal, but I intentionally try not to rush my eating, knowing what I know.

Mindful eating can also help us tune into our body's hunger and fullness signals, leading to a more intuitive approach to eating. Incorporating mindfulness into mealtimes can promote a sense of calm and relaxation, reducing stress and anxiety around food. This is especially important to consider as we raise our children so that we can help them develop healthy routines and habits when it comes to food.

Practical steps include: sitting down at the table to enjoy your meal, eating without screens (phones, ipads, TV), and eating slowly by chewing your food fully. I like to play enjoyable music, light candles, and invite someone to join me so I’m not eating alone. I find that if you have children or teenagers at home, doing these kinds of things helps set the tone for pleasant conversation and interaction, which is also a huge boost for our family’s mental health.

Addressing Food Sensitivities and Allergies

Food sensitivities and allergies can have a significant impact on mental health by triggering inflammation and digestive disturbances. Common food sensitivities include gluten, dairy, soy, and artificial additives. For individuals with sensitivities or allergies, eliminating trigger foods from their diet can lead to improvements in mood, energy levels, and overall well-being. 

I remember when I was feeling extremely lethargic in 2015. I didn’t know what was wrong with me. When I went to my primary care physician, she asked if I might be depressed because my daughter had just left for college. I knew what depression felt like, and this was different. However, when she ran labs, she couldn’t find anything “wrong” except very deficient vitamin D levels. (That alone could have explained my severe fatigue!) She didn’t seem interested in trying to get to the root cause.

Dairy products are a no-go for me, including my favorite treat: ice cream! Luckily, there’s great alternatives out there these days.

So, I did my own research, determined to figure it out, and found a great functional health and integrative doctor to help me. They ran a food sensitivity test, and I found out that I was flooding my body with foods it DID not like! After a lifetime of eating dairy, I learned that it was highly inflammatory to my system. (I’ve since learned that dairy is one of the top inflammatory foods for people, along with gluten.)

I went on a 10-day elimination diet, and almost like magic, all my symptoms went away and my energy immensely improved–quickly!  I couldn’t believe it. Other issues that I had been having (like painful menstrual cycles) completely disappeared.

I was in shock, delight, and anger that I had suffered for so long and no one had suggested food might be the cause. It wasn’t easy to give up dairy at first, but because I felt so much better, I was thrilled with the newfound sense of choice I had in the situation. Nowadays, finding alternatives to foods with dairy and gluten are much easier (and tastier) than they were a decade ago.

Had I listened and accepted the first doctor’s “diagnosis,” I’m sure I would have been prescribed an anti-depressant. But that was not the issue. My body was in complete turmoil due to food allergies as well as some other issues that were discovered through functional medicine testing.

It made me wonder: how many people are being prescribed anti-depressants when they have an unknown underlying medical issue? We must find healthcare providers with the willingness and know-how to get to the root issues.

If you suspect you might have some unknown food sensitivities or allergies, keeping a food diary can help. Certainly, working with a healthcare professional (ideally one who is trained in functional medicine) can help identify and address food sensitivities, allowing individuals to optimize their diet for mental health.

Lifestyle Factors for Optimal Mental Health

I love a great fitness class to keep me motivated!

While diet is an important aspect of mental health, it's just one piece of the puzzle. A holistic approach to well-being also includes other lifestyle factors such as sleep, exercise, stress management, and social connection. Prioritizing regular physical activity, getting enough sleep, practicing stress-reduction techniques such as meditation or yoga, and nurturing meaningful relationships are all essential for supporting mental health.

By incorporating these lifestyle factors into our daily routines, we can create a strong foundation for emotional well-being and resilience. I often find that, while we may intellectually know to do these things, implementing healthy habits in daily life can be more of a challenge especially if we didn’t grow up with these habits. (That’s when a great coach or accountability partner can help!)

In conclusion, the foods we eat play a significant role in shaping our mental health and emotional well-being. By making mindful dietary choices that support gut health, regulate mood, and reduce inflammation, we can nourish our minds and support optimal mental health. Additionally, practicing mindful eating, addressing food sensitivities, and adopting a holistic approach to well-being can further enhance our overall mental well-being. Remember, small changes to your diet and lifestyle can make a big difference in how you feel mentally and emotionally. Nourish your mind, and watch your well-being flourish.

Next Steps:

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Let's embark on this journey to flourishing mental health together!