Intro
From a young age, we’re taught that eating well helps us look and feel our physical best. What we’re not always told is that good nutrition significantly affects our mental health, too. A healthy, well-balanced diet can help us think clearly and feel more alert. It can also improve concentration and attention span. Conversely, an inadequate diet can lead to fatigue, impaired decision-making, and can slow down reaction time. In fact, a poor diet can actually aggravate, and may even lead to, stress and depression.
Stress and Depression
Sugar and processed foods can lead to inflammation throughout the body and brain, which may contribute to mood disorders, including anxiety and depression. When we’re feeling stressed or depressed, it’s often processed foods we reach for in search of a quick pick-me-up. During busy or difficult periods, a cup of coffee stands in for a complete breakfast and fresh fruits and vegetables are replaced with high-fat, high-calorie fast food. When feeling down, a pint of ice cream becomes dinner (or you skip dinner altogether). Keeping check on our mental health has become more important than ever. Most of us know exercising regularly, enjoying a good night’s sleep and connecting with family and friends can all have positive impacts on mental wellbeing, but the role of food and mood often gets overlooked. Eating well not only keeps your body healthy, but your mind, too. Healthy diets, like those rich in whole foods, support many aspects of mental health including cognitive [brain] function, concentration, memory and mood regulation, as well as reducing the risk of depression and other mental disorders. Many studies suggest a diet rich in fresh vegetables, fruits and fish is associated with a reduced risk of depression, while a diet with added sugar, soft drink and junk food can be associated with an increased risk. Global trends show a major drop in the consumption of nutrient-dense foods, making the adoption of healthier eating habits all the more important. The good news: a few simple dietary changes could be enough to make a big difference to your mental health.
Food for mental health: Why is diet so important?
Eating a balanced diet rich in a variety of minimally processed whole foods gives the brain key nutrients like omega-3 fats, B vitamins and iron, and also helps the gut by boosting fibre levels. Healthy gut bacteria are important for immunity, as well as influencing your metabolism, weight and brain function – which means better mental health, too. On the flip side, eating large amounts of nutrient-poor, processed foods that are high in fat and sugar may have a detrimental effect on brain health. This type of diet can negatively impact neurotrophins, important brain proteins that promote new brain cell growth and protect the brain against oxidative stress, which is an imbalance of free radicals and antioxidants in the body, leading to cell and tissue damage. Processed foods are also low in fibre and contain food additives like artificial sweeteners and emulsifiers, which may alter gut microbiota and damage the intestinal barrier, leading to inflammation. That’s concerning, given there’s a strong connection between gut health and mental health. In fact, gut inflammation has been linked to anxiety and depression. Turns out many of the foods that are bad for physical health may be just as bad for your mental health. People tend to either eat too much or too little when depressed or under stress. Eat too much and you find yourself dealing with sluggishness and weight gain. Eat too little and the resulting exhaustion makes this a hard habit to break. In either case, poor diet during periods of stress and depression only makes matters worse. This cycle is a vicious one, but it can be overcome. To boost your mental health, focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.
Signs you may need more brain health-boosting foods
Some of the signs your diet might be lacking in important brain nutrients are: fatigue and low energy, fluctuations in your mood, poor concentration, anxiety and depression.
A Healthy Gut
You are what you eat. There is a strong connection between our intestines and brain. Our guts and brain are physically linked via the vagus nerve, and the two are able to send messages to one another. While the gut is able to influence emotional behavior in the brain, the brain can also alter the type of bacteria living in the gut. Gut bacteria produce an array of neurochemicals that the brain uses for the regulation of physiological and mental processes, including mood. It’s believed 95 percent of the body’s supply of serotonin, a mood stabilizer, is produced by gut bacteria. Stress is thought to suppress beneficial gut bacteria.
Mindful Eating
Paying attention to how you feel when you eat, and what you eat, is one of the first steps in making sure you’re getting well-balanced meals and snacks. Since many of us don’t pay close attention to our eating habits, nutritionists recommend keeping a food journal. If you find you overeat when stressed, it may be helpful to stop what you’re doing when the urge to eat arises, and to write down your feelings. By doing this, you may discover what’s really bothering you. If you undereat, it may help to schedule five or six smaller meals instead of three large ones. Sometimes, stress and depression are severe and can’t be managed alone. For some, eating disorders develop. If you find it hard to control your eating habits, whether you’re eating too much or too little, your health may be in jeopardy. If this is the case, you should seek professional help. Asking for help is never a sign of weakness or failure, especially in situations too difficult to handle alone.
Brain Food
Your brain and nervous system depend on nutrition to build new proteins, cells and tissues. In order to function effectively, your body requires a variety of carbohydrates, proteins and minerals. To get all the nutrients that improve mental functioning, nutritionists suggest eating meals and snacks that include a variety of foods, instead of eating the same meals each day.
Here are the top foods to incorporate into a healthy mental diet:
Complex carbohydrates such as brown rice and starchy vegetables can give you energy. Quinoa, millet, beets and sweet potatoes have more nutritional value and will keep you satisfied longer than the simple carbohydrates found in sugar and candy. Lean proteins also lend energy that allows your body to think and react quickly. Good sources of protein include chicken, meat, fish, eggs, soybeans, nuts and seeds. Fatty acids are crucial for the proper function of your brain and nervous system. You can find them in fish, meat, eggs, nuts and flaxseeds.
Healthy Eating Tips
Salmon: Loaded with omega-3 fatty acids, salmon is one of the top-ranked foods for mental health. Omega-3 fatty acids have been found to reduce the risk of depression and dementia, and help improve mood. Their anti-inflammatory and antioxidant powers are thought to promote healthier brain cells and reduce brain deterioration related to ageing. Two serves of salmon weekly will give you adequate omega-3 fatty acids recommended for overall health. Enjoy a smoked salmon salad or grilled Atlantic salmon with dill, risotto and asparagus.
Eggs: Eggs are a nutritional powerhouse for your brain. Their B vitamins – B1, 2, 3, 6 and 12 – play an important part in regulating normal brain function, while the choline and lutein they contain are key for brain development, memory and learning. Choline can’t be made in the body in sufficient amounts so adding eggs to your diet is a great way to ensure you’re getting enough. To get all the brain-boosting nutrients, make sure you eat the whole egg, advises Christina. Keep in mind that the Heart Foundation recommends no more than seven eggs per week for those with high cholesterol, heart disease and type 2 diabetes.
Nuts: Nuts are nature’s wonder pills – they can be enjoyed as a snack or added to most meals, and they’re loaded with mood-boosting nutrients. Nuts are a rich source of antioxidants, which may contribute to the prevention of dementia, while the polyunsaturated fats they contain play a role in new brain-cell formation. Research shows nuts are associated with many improvements in brain health including better cognitive function, learning, memory and mood. Just a handful each day is all you need.
Avocados: Beyond their national dish status, smashed avo’s contain a brain-loving bundle of nutrients including monounsaturated fats, niacin, folate, vitamin B5, C and E. The brain needs B vitamins for healthy cell structure and the production of neurotransmitters, our nervous system’s messengers, while vitamin E is an antioxidant involved in protecting nerve cells. And monounsaturated fats are important for healthy blood flow, which is vital for maintaining a healthy brain. For your daily dose, add a quarter of an avocado to your scrambled eggs, favourite salad or smoothie.
Blueberries: Blueberries may help prevent age-related memory loss, and improve motor control and cognition. Blueberries have one of the highest antioxidant concentrations of any fruit, which helps reduce oxidative stress and inflammation, protecting brain cells from damage. They also change the way neurons in the brain communicate, helping the brain stay healthy. That’s a great reason to include blueberries as one of your recommended two serves of fruit per day. Enjoy this fruit in your muesli, smoothie, tossed through a salad, added to muffins or as a snack.
Steer clear of processed snack foods, such as potato chips, which can impair your ability to concentrate. Pass up sugar-filled snacks, such as candy and soft drinks, which lead to ups and downs in energy levels. Consume plenty of healthy fats, such as olive oil, coconut oil and avocado. This will support your brain function. Have a healthy snack when hunger strikes, such as fruit, nuts, hard-boiled eggs, baked sweet potatoes or edamame. This will give you more energy than packaged products. Develop a healthy shopping list and stick to it. Don’t shop while hungry, since you’ll be more apt to make unhealthy impulse purchases. Think about where and when you eat. Don’t eat in front of the television, which can be distracting and cause you to overeat. Instead, find a place to sit, relax and really notice what you’re eating. Chew slowly. Savor the taste and texture.
The science behind food and mood
The connection between diet and emotions stems from the close relationship between your brain and your gastrointestinal tract, often called the “second brain.” Here’s how it works: Your GI tract is home to billions of bacteria that influence the production of neurotransmitters, chemical substances that constantly carry messages from the gut to the brain. (Dopamine and serotonin are two common examples.) Eating healthy food promotes the growth of “good” bacteria, which in turn positively affects neurotransmitter production. A steady diet of junk food, on the other hand, can cause inflammation that hampers production. When neurotransmitter production is in good shape, your brain receives these positive messages loud and clear, and your emotions reflect it. But when production goes awry, so might your mood. Sugar, in particular, is considered a major culprit of inflammation, plus it feeds “bad” bacteria in the GI tract. Ironically, it can also cause a temporary spike in “feel good” neurotransmitters, like dopamine. That isn’t good for you either. The result is a fleeting sugar rush that is followed shortly thereafter by a crash, that’s terrible for your mood. When you stick to a diet of healthy food, you’re setting yourself up for fewer mood fluctuations, an overall happier outlook and an improved ability to focus. Studies have even found that healthy diets can help with symptoms of depression and anxiety. Unhealthy diets have been linked to an increased risk of dementia or stroke.
Foods that help you be healthy
So what should you put in your cart and on your plate? Here’s a quick overview of what to look for next time you’re in the grocery store. You’ll want to aim for a mix at meal time.
Whole foods: Some studies have shown that preservatives, food colorings and other additives may cause or worsen hyperactivity and depression. So if you have one thing to remember, it’s to eat real food, or food that’s minimally processed and has a few healthy ingredients. Think fresh fruits and vegetables.
Fiber: Plant-based foods are full of fiber, which helps your body absorb glucose – or food sugars – more slowly and helps you avoid sugar rushes and crashes. Fiber-rich foods include fruits, vegetables, and nutrient-filled carbs like whole grains and beans.
Antioxidants: These inflammation fighters are especially plentiful in berries, leafy green vegetables, the spice turmeric and foods with Omega-3 fatty acids, including salmon and black chia seeds. Dark chocolate also contains antioxidants – and sugar – so indulge in moderation.
Folate: This type of B vitamin helps with dopamine production without forcing it to surge the way sugars do. Find it in leafy greens, lentils and cantaloupes.
Vitamin D: Vitamin D helps with the production of serotonin, and we usually get it from exposure to sunlight. But mushrooms – especially reishi, cordycep and maitake – are another good source (If you are deficient in vitamin D, your doctor may also recommend taking a supplement.
Magnesium: This essential mineral helps with everything from nerve and muscle function to keeping a heartbeat steady. But it’s also vital to the food-mood connection: A mineral deficiency can hurt the bacteria in your gut and cause depression and anxiety-like symptoms. Load up with natural sources such as dark chocolate, cacao nibs, almonds and cashews, spinach and other dark leafy greens, bananas and beans.
Fermented foods: Fermented foods are packed with probiotics, which are certain live bacteria that are good for your digestive tract. Examples include sauerkraut, kimchi, miso, tempeh and the fermented drink kombucha. (These foods also tend to be high in sodium, so consume in moderation or skip altogether if you have high blood pressure.)
Cut out the processed foods
One of the biggest health impairments is society’s reliance on processed foods. These foods are high in flours and sugar and train the brain to crave more of them, rather than nutrient-rich foods such as fruits and vegetables. A lot of the processed foods we eat are highly addictive and stimulate the dopamine centers in our brain, which are associated with pleasure and reward. In order to stop craving unhealthy foods, you’ve got to stop eating those foods. You actually start to change the physiology in the brain when you pull added sugars and refined carbohydrates from your diet. It is important for everyone to eat a balanced diet, drink plenty of water and keep an eye on their intake of alcohol and caffeine. For people with mental health challenges, this is even more important because eating and drinking healthily may improve some of the symptoms of mental health disorders; unhealthy eating and drinking habits may make symptoms worse. Some foods, caffeine and alcohol can interact with the medicines used to treat mental health disorders.
How does intake of food and drink affect mental health?
There is some evidence that: a healthy diet (high in fruits, vegetables, nuts, and legumes; moderate amounts of poultry, eggs, and dairy products; and only occasional red meat) is associated with a reduced risk of depression. Omega-3 fats can improve mental health. These are found in oily fish like tuna, salmon, mackerel, perch, herring and sardines, and in smaller amounts in white fish such as cod, bass, haddock and snapper. 2 to 3 meals a week of oily fish will provide enough omega-3. Diets high in refined carbohydrates (such as snack foods) can increase the risk of symptoms of depression. We do not know exactly why diet affects mental health, but it could be due to changes in blood glucose (sugar) levels, inflammation, or effects on the microorganisms that live in the gut (known as microbiome). Eating well also prevents some chronic diseases like diabetes, which also affect mental health. Being overweight or obese can contribute to mental health disorders. Some medicines for mental illness also cause weight gain, which adds to the problem. Losing weight through better nutrition and exercise can improve mental health. Eating habits can also affect sleep and therefore mental health. It can help to have your main meal 2 to 3 hours before bed. If you’re hungry, a piece of fruit or a glass of milk is the best bedtime snack.
Water
For good mental health, it is important to drink plenty of water. Water is needed to make neurotransmitters, the chemicals that transmit signals between brain cells and hormones that control the processes of the body and brain. Even mild dehydration can make you irritable and affect mental performance.
Alcohol
Alcohol is a depressant. While it can make you feel good for a while, drinking too much alcohol can affect your mental and physical health. In the short term, drinking a large amount of alcohol (binge drinking) can lead to psychological effects such as impairing your judgment or causing you to deliberately harm yourself or others. Long-term use of alcohol increases the risk of depression, anxiety and other mental health disorders. Alcohol also affects sleep and therefore mental health. It can make you feel drowsy and help you fall asleep, but often negatively affects your sleep during the second half of the night.
Caffeine
Caffeine is a stimulant that acts on the brain and nervous system. It is found in coffee, most teas, cocoa, chocolate, cola and energy drinks. Caffeine might have some positive effects on mental health. For example, it might help with depression by reducing inflammation in the brain. But caffeine is addictive, and many regular coffee drinkers become dependent on it. Caffeine can increase anxiety and alter sleep patterns in some people. It is recommended that you avoid caffeine for at least 4 hours before going to bed.
How can I improve my eating and drinking habits?
Mindful eating: If you concentrate on what you’re eating, you will probably eat more healthily. For example, people who eat while watching television tend to eat too much at one sitting. Practising mindfulness and being aware of what you are doing has its own benefits.
Healthy food swaps: It can be easier to make small changes than big changes. They’re more likely to stick. Swap white breads for wholegrain breads. Swap the frying pan for the grill.
Going easy on yourself: Change doesn’t usually happen overnight. Take small steps to improve your food and drink intake, make changes and practise positive self-talk.
Some of those changes will be easy, others will be harder. You’ll stick with some, and not stick with others. In time, they will become healthy eating habits that come naturally.
Can drinking plenty of water help alleviate depression and anxiety?
Every system in the human body counts on water to function, and the brain is no exception. In fact, about 75 percent of brain tissue is water. Research has linked dehydration to depression and anxiety, because mental health is driven primarily by your brain’s activity. Long story short, dehydration causes brain functioning to slow down and not function properly. It is important to think of water as a nutrient your brain needs.
How can you tell if you’re dehydrated?
Some dehydration signals are pretty obvious, but not all. Signs of dehydration you may or may not have been aware of include:
Increased hunger. Hunger and thirst signals come from the same part of the brain, so it’s no surprise that they might be confused. Hunger, even when you know you’ve eaten enough, probably means you need to drink some water, not eat more.
Dryness. Dehydration is reflected in common signs of dryness, including dry, itchy skin, dry mouth, chapped lips, etc.
Headache. Lack of water facilitates a shortage of oxygen supply to the brain, resulting in a headache.
Fatigue and weak/cramped muscles. Muscle weakness, spasms, cramping, etc., are common signs of dehydration.
Bad breath. Bad breath usually means you need some water to refresh yourself. Dehydration induces dry mouth, which means you’re not producing enough saliva to help your mouth fight off odorous bacteria.
Rapid heartbeat, rapid/shallow breathing, fever, cloudy thinking. These can be signals of severe dehydration, and you may need to seek medical attention.
How much water should you be drinking every day?
Your ideal daily water intake depends on your gender, stress levels, weight, climate, exercise levels, whether or not you’re sick, etc. But a rule of thumb is 11.5 cups (92 oz.) of water per day for women, and 15.5 cups (124 oz.) for men. If you have a hard time stomaching plain water, try adding a squeeze of lemon or lime juice. Avoid beverages as much as possible that contain sodium, as sodium dehydrates you: soda/diet soda, energy drinks, etc. You should ramp up your fluid intake accordingly if one or more of the following apply to your situation: Engaging in long, intense workout sessions, Illnesses with fever, diarrhea, vomiting
Hot or humid climate, Chronic health conditions and Dieting. You can verify how hydrated you are based on the color of your urine. If you’re adequately hydrated, your urine will be a very clear/pale yellow color. If you’re dehydrated, your urine will be a dark yellow or tan color. If it’s a dark yellow color and of a thick/syrupy consistency, that means you’re very dehydrated.
Here are the emotional benefits of drinking water:
Drinking water decreases risk of depression and anxiety in adults. People who drink more water daily have reduced the risk of depression and anxiety. People with the lowest level of water consumption are reported to have doubled the risk of depression and anxiety. Hydration reduces panic attack. Panic attacks are a result of high anxiety. Panic attacks usually have physical triggers, one of which is dehydration. Dehydration could expose you to many symptoms that trigger panic attacks, such as headaches and increased heart rate. Hydration may not eliminate panic attacks, but it surely could make it less frequent.
Conclusion
Drink more water! It could help you control your mood swings.Mild dehydration not only can negatively affect a person’s daily activities but also even during times when “there is no physical demand component present.” Not only will you have trouble controlling your mood swings, but it could also cause some difficulties with mental tasks such as vigilance and working memory. Dehydration can cause difficulty in concentrating. Mild dehydration can cause headaches, fatigue and concentration difficulties. Dehydration can affect your motor skills and awareness. Water is essential, only when the brain is fully hydrated, the exchange of nutrients and toxins will be more efficient, and therefore, ensuring better concentration and alertness. Drinking more water makes you happier. Hydration is one of the keys to a happy life. If you are dehydrated, you might notice yourself feeling tired, stressed, and foggy, but these symptoms could be reduced — or even eliminated — by an increase in water intake. Surely, increasing your water intake has its benefits to your body and most importantly your mind. If you can increase your happiness just by consuming more water, then it is definitely worth giving it a go, so drink up!