Previously, nutrition was identified solely as our body's fuel source and building material. Today, we see this concept deteriorate as new science emerges. More and more people are turning towards intuitive eating, ditching the diet habit, and looking into what they're eating, rather than how much. The link between nutrition and mental health continues to be studied as it is now recognized that specific nutrients, hormones, and timing of eating all influence the brain.
There are specific nutrients given a lot of attention when looking at their influence on the mind. Various studies have shown links between having low levels of certain micronutrients like folate, iron, and vitamin B6, B12, and D related to worsening mood, feelings of anxiety, and risk of depression [2]. ​Omega 3 fats, in particular, have been well studied in this area as randomized controlled trials found omega-3 supplements to be effective in the treatment of anxiety and depression in adults, especially when consuming low levels to begin with [2]. Omega-3 fats play a key role in cell signaling and brain development, so it makes sense why this is the case. While reading this, you may feel inclined to go to your local superstore and pick up a few supplements. Although supplementing can be beneficial, we recommend changing up your diet as a whole rather than seeking out individual nutrients.
Many studies have found a correlation between a diet high in refined sugars, impaired brain function, and worsening mood disorder symptoms, such as depression. Positive associations are found with depression and diets with a high intake of red and processed meats, refined grains, sweets, high-fat dairy products, butter, and high-fat gravy [7]. In contrast, one review of 21 studies from 10 countries found that a healthful dietary pattern — characterized by high intakes of fruit, vegetables, whole grains, olive oil, fish, low-fat dairy, and antioxidants, as well as low intakes of animal foods — was associated with a reduced risk of depression [7].
The Mediterranean diet (MeDi for short) gets a lot of attention in the health field because of its benefits for the physical body. It's most popular because of its prevention and treatment of cardiovascular disease [4]. Still, adherence to this diet also shows promise for reducing blood level indicators of diabetes & metabolic syndrome such as fasting blood glucose and total cholesterol [4]. We mention this diet because the association with a better mind is also becoming well known. High compliance with the MeDi is associated with a reduced risk of depression, stroke, mild cognitive impairment, dementia, and Alzheimer's disease [3]. You may be asking what this diet consists of, and truthfully, it's not that complicated! The MeDi emphasizes choosing fish and plant-based proteins, consuming high amounts of grains, fruits, and vegetables, oily fish, extra virgin olive oil, raw nuts & legumes, and consuming low amounts of processed foods & animal products.
The SMILES Trial
The SMILES trial is a study that experimented with the impacts of diet and depression. They found that following a diet similar to the MeDi was more beneficial for achieving depression remission criteria than a depression-specific support group [2]. Only 8% of individuals in the control group achieved remission, compared with 32% of those in the diet group [2]. Isn't that incredible?
When it comes to anxiety, the effects of nutrition are less well-known. However, a study looked at adults over 50 and found a positive association between anxiety and diets high in saturated fats and added sugars [2]. What are saturated fats, you may be asking? Saturated fats are found primarily in animal products; some exceptions include coconut oil and palm oil. Diets high in saturated fats are becoming known for reducing molecular substrates that support cognitive processing and increasing neurological dysfunction [1].
We cannot discuss anxiety without addressing the impact of alcohol. Many turn to alcohol for stress and anxiety relief felt after consumption. What's important to note, however, is that relief felt is only short-term. Alcohol alters the level of serotonin and other neurotransmitters in the brain, which can worsen anxiety [6]. Once the alcohol wears off, even up to the next day, many experience more severe anxiety than before [6]. Long-term alcohol use can even change your brain activity and predispose you to develop an anxiety disorder down the line [6]. In the end, it may be better to switch to mocktails in those times of stress!
What on earth is "Hangry"?
Have you ever heard of the term hangry? Hangry refers to the anger and frustration one feels when it's been a while since they last ate. Research shows that hangry is a real thing! A drop in blood glucose, which occurs after it's been a while since eating, can trigger the release of cortisol and adrenaline [5]. Cortisol is a stress hormone that causes aggression, and adrenaline is your "fight or flight" response hormone. Adrenaline is the lovely hormone that is responsible for feeling anxious! Hunger can also lead to fatigue, sleepiness, difficulty concentrating, poor coordination, and making mistakes [5]. When it comes to good mental health and emotional regulation, frequently snacking on nutritious foods could be your best friend!
There is growing evidence that shows the intricate relationship between gut hormones and brain activity. Several gut hormones such as leptin, ghrelin, glucagon-like peptide 1 (GLP1), and insulin have been found to influence emotions and cognitive processes [1]. Not to mention, your gut bacteria also impact your mental health! The gut-brain axis refers to the bidirectional communication between the central nervous system and gut bacteria [8]. Gut bacteria imbalances and inflammation have been linked to causing several mental illnesses, including anxiety and depression [8].
So what does all this information mean, and how can you apply it to yourself? Simply put, the relationship between body and mind is more and more recognized in the health field and academia. The term "holistic," meaning whole body, is gaining popularity, and for a good reason. Looking at your health as a whole rather than individual components is an excellent tool for both your physical and mental health. Eating a varied diet filled with fruits, vegetables, grains, nuts, seeds, and legumes is the best way to fuel your body and mind!
All the best,
Reilly Birt
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