In researching this topic I have come across a number of studies from reputable institutions and they all say the same thing. Yes, nutrition is an important factor when it comes to your mood. If you think about the documentary from many years ago Supersize Me we learned how eating fast food affected our physical health negatively. More recently Netflix has introduced a documentary You Are What You Eat. In this documentary sets of twins are given different diets and the outcomes are compared. It is amazing at how our health is impacted by our diet. Psychologically it has been discovered that there is an association between the food we eat and our central nervous system, an immune function which the result is change in a person’s psychological health.
Some lifestyle changes that could improve your mental health include:
- Eat a breakfast that has some protein. As you start your day eating protein at breakfast can help you feel fuller longer and help keep your blood sugar steady so that you have more energy.
- Eat complex carbohydrates. Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals. Steer clear of foods that contain simple carbohydrates, such as sugary foods and drinks.
- Drink plenty of water. Even mild dehydration can affect your mood.
- Limit or avoid alcohol. The immediate effect of alcohol may be calming. But as alcohol is processed by your body, it can make you edgy. Alcohol can also interfere with sleep.
- Limit or avoid caffeine. Avoid caffeinated beverages. They can make you feel jittery and nervous and can interfere with sleep.
- Pay attention to food sensitivities. In some people, certain foods or food additives can cause unpleasant physical reactions. In certain people, these physical reactions may lead to shifts in mood, including irritability or anxiety.
- Try to eat healthy, balanced meals. Healthy eating is important for overall physical and mental health. Eat lots of whole foods, fresh fruits and vegetables, legumes, whole grains, lean meat especially fish and don’t overeat. Other foods that may help include: turkey and other tryptophan- containing foods, such as eggs, dark chocolate, cheese, pineapple, bananas, oats, and tofu.
To summarize, nutrition and mental health are undoubtably linked, and a balanced diet that includes the key vitamins, minerals, and essential fatty acids are essential for maintaining good mental wellbeing. Changes to your diet may make some difference to your general mood or sense of well-being, but they’re not a substitute for treatment. Lifestyle changes, such as improving sleep habits, increasing social support, using stress-reduction techniques, and getting regular exercise, also may help. Be patient, as it may take some time before these changes influence your anxiety and depression.
If your anxiety and/or depression is severe or interferes with your day-to-day activities or enjoyment of life, you may need counseling (psychotherapy), medication or other treatment.
Written by: Erin Ladwig, LMHC
