It’s World Mental Health Day today, a campaign by the WHO observed on 10 October every year. Its overall objective is to raise awareness of mental health issues around the world and mobilise efforts in support of mental health. I want to acknowledge World Mental Health Day by focusing on one of the things that can have a big impact on mental health – nutrition.
Mental health has been getting much needed exposure over the last few years, and a lot more people talk openly about their own struggles and experiences with mental health – although there is still a long way to go, and everybody’s mental health journey is different. It is unnegotiable that mental health is as important as physical health and needs to be looked after.
Over these last few months our lives have changed dramatically and have brought lots of challenges and worries concerning health, work, money getting ill, losing / having lost loved ones, lack of social interactions (and hugs!), and the future in general. The COVID-19 pandemic has exacerbated stress, anxiety and depression in many people.
Nutrition is not the sole solution but it can have a big impact on wellbeing and contribute to feeling more balanced and positive, with plenty of research confirming that what we eat affects both our physical and mental health and wellbeing.
Many well-conducted studies have been published worldwide over the last few years making a link between diet quality and common mental disorders. Healthy dietary patterns and higher-quality diets have been associated with lower levels of depression and better mental health in both children and adults, with scientific explanations behind it – like for example both Magnesium and vitamin B6 being crucial co-factor in the production of serotonin, the ‘feel-good’ neurotransmitter.
Mental health covers a vast number of conditions, including ADHD, anxiety, depression, mood swings and stress.Getting to the root cause of what causes or triggers any heath concern – including in relation to mental health – is key.
There are a number of nutritional strategies to support mental health, and I have listed my five top tips here:
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Consume sufficient Omega-3 and “healthy fats”
The human brain is nearly 60 percent fat, and many studies have confirmed that fatty acids are amongst the most crucial molecules determining our brain’s integrity and ability to perform. Essential fatty acids (EFAs) are required for maintenance of optimal health but they can not be synthesized by the body and must be obtained from dietary sources.
The two primary types of omega-3 fatty acids, EPA and DHA, are also components of cell membranes and influence both the structure and function of the cell membrane, plus the cell signalling and communication mechanisms. In addition to this the omega-3 fatty acids have powerful anti-inflammatory functions within the body.
In the human diet, EPA and DHA are almost exclusively found in oily fish and fish oil, and the general recommendation is to consume 3 portions of oily fish a week (for example sardines, mackerel, herring, trout, wild salmon). The body can also make EPA and DHA out of another omega-3 called alpha-linolenic acid (ALA), but humans can’t make that conversion very efficiently. ALA is found in a number of food sources, such as walnuts, flaxseeds and flaxseed oil, chia / pumpkin / sunflower seeds, rapeseed oil, avocados.
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Consume foods rich in Magnesium – and eat the rainbow!
Magnesium is a hugely important mineral, with hundreds of functions in our body (blog post about Magnesium coming up!). When talking about mental health specifically, Magnesium is a crucial co-factor in the production of serotonin, the ‘feel-good’ neurotransmitter that is essential for balancing our mood. It also has a natural relaxing effect, and having regular baths with Epsom salts or magnesium flakes is a great way for an additional Magnesium boost.
Magnesium-rich food sources include: leafy green vegetables (spinach, kale, broccoli, collard greens, rocket, romaine lettuce), legumes, sesame seeds, fruit (avocado, bananas, apricots).
The advice to “eat the rainbow” and consume a few portions of vegetables each day applies here too. Plant antioxidants, including vitamin E and C, are associated with improved cognitive function and are essential for the brain’s cell structures.
Essential vitamins and minerals are needed for many different aspects of optimal mental health and often there is a vicious cycle where low nutrient intake contributes to poor mental health and vice versa.
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Ensure a sufficient intake of B vitamins
B vitamins don’t just support normal psychological function, they are also essential for many functions in the body including for the nervous system and energy production. All B vitamins help the body convert carbohydrates into fuel (glucose), which is used to produce energy.
Vitamin B6 (pyridoxine) helps the body make several neurotransmitters, the chemicals that carry signals from one nerve cell to another. It is a crucial co-factor in the production of serotonin, dopamine and the calming neurotransmitter gamma-aminobutyric acid (GABA).
Vitamin B1 (thiamine), and B12 (cobalamin) contribute essentially to the maintenance of a healthy nervous system; whilst B9 and vitamin B12 are also involved in the synthesis of serotonin and other neurotransmitters.
Good levels of B vitamins also boost the production of melatonin, the sleep hormone – everthing really is inter-connected in our bodies!
B vitamins get depleted from stress, and alcohol also depletes vitamin B2 by inhibiting its active transport across the intestinal barrier. It can be very easy to reach for that glass of wine as a way to calm anxiety and stress, but in addition to depleting B2 alcohol can also increase stress levels and irritability, and impact sleep.
All B vitamins are water soluble, meaning the body does not store them and they need to be consumed on a daily basis. B vitamins are available from a wide range of foods, and sources of vitamin B6 specifically include: poultry, pork, salmon, tuna, bananas, oats, lentils, chickpeas, peppers, potatoes, seeds and nuts.
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Support your blood sugar balance
The blood sugar “rollercoaster” does exist, with huge spikes and drops after consuming sugar – and this can reflect onto our mood, making you feel tired, irritable and anxious.
Eating regularly and choosing foods that release energy slowly helps to keep your blood sugar levels balanced. Having some lean protein with every meal also helps as protein doesn’t just keep us fuller for longer, the amino acids that protein is made of also make up the chemicals our brain needs to regulate thoughts and feelings.
Avoid foods high in simple sugars (which digest quickly and make your blood sugar rise and fall rapidly) including sweets, biscuits, white bread, white rice, sugary drinks, alcohol.
Foods that release energy slowly include oats, whole grains, nuts, seeds, legumes, eggs, brown rice, sweet potatoes.
Food sources of protein include lean meat, poultry, fish, eggs, dairy / cheese, legumes (peas, beans and lentils), nuts.
When talking about proteins I also want to mention tryptophan specifically. Tryptophan is an essential amino acid that serves many several important purposes, and when talking about mental health it is important to know that it’s the precursor for serotonin. The body also uses tryptophan to help make melatonin which helps regulate the sleep-wake cycle.
Tryptophan-rich foods include turkey, chicken, red meat, milk, fish, beans, nuts, seeds, oats and eggs. Many people (not just children!) have a glass of milk before going to bed, which can be a calming bedtime ritual with the tryptophan and melatonin in the milk contributing to a healthy sleep cycle.
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Look after your gut
Our gut is often referred to as our “second brain”, due the fact that – besides the brain- it is the only organ with its own nervous system (the enteric nervous system) which also acts as a second brain.
You might also have heard of the gut-brain axis which consists of bi-directional communication between the central and the enteric nervous system. This involves direct and indirect pathways between cognitive and emotional centres in the brain with peripheral intestinal functions – meaning a “troubled” intestine can send signals to the brain, just as a troubled brain can send signals to the gut. The brain and the gastrointestinal system are so closely connected that a person’s intestinal distress can be caused by anxiety, stress or depression, and the other way around.
It’s also worth noting that the majority of the body’s serotonin is produced in the gut, and every class of neurotransmitter in our brain also resides in our gut (over 70% of the immune system cells are based in the gut too).
This all explains why, in order for the brain to be in balance the gut must be in balance!
A couple of things to be aware of when it comes to gut health is to try and avoid / reduce processed foods and refined carbohydrates, and focus on eating a wide range of plant-based foods, more fibre, and some pre- and probiotic foods.
Gut health is a huge and rather complex subject – I did a blog about the gut microbiome which you can read here . More in-depth information regarding gut health coming soon!
Other contributing factors
In addition to the above, keeping hydrated and drinking enough water (aim for min 1.5L a day) is also key, as water is essential to deliver nutrients to the brain and to remove toxins, whilst helping to be more focused and experience greater clarity.
Other factors to be aware of that hugely contribute to mental health include:
- Sleep
- Relaxation & mindfulness
- Exercise & movement
- Social connections
- Purpose
- Gratitude
- Spending time in nature
Summary
There is so much more to “mental health and nutrition”, and as Nutritional Therapist it is very much about listening to and treating each client on an individual basis, whilst taking a range of other factors into consideration too, like for example biochemical imbalances and genetics.
Generally speaking a healthy, balanced and nutritious diet and “eating the rainbow” is protective for our body and mind, and can decrease the risk factor for mental health imbalances including depression and anxiety.
The Mediterranean diet is well-studied, and adherence to a Mediterranean-style diet has been associated with enhanced mental health for many. Read my blog about the Mediterranean diet for further details.
As always, if you have any questions or comments regarding this post then please feel free to get in touch or check out my 1:1 consultation package if you interested in a personalised programme.
Thank you for reading and keep well x
NOTE: Please remember that any tips from my blog are not a substitute for medical advice. There are a number of fantastic health charities that offer support in regards to mental health like Samaritans (you can speak to someone on 116 123 for free, day or night, 365 days a year) and Mind provides advice and support to empower anyone experiencing a mental health problem. If it’s an emergency please contact the emergency services.
