Research Shows Diet And Moods Are Related
As food is essential to our survival, it makes sense that it would affect all aspects of our health; physical, mental and emotional. Many studies are finding that a person's diet and mood are closely connected like this systematic review which found a significant relationship between unhealthy dietary patterns and poorer mental health in children and adolescents. This study found a relationship between today's typical Western diet and depression and anxiety in women. Furthermore, as nutritional psychiatry is a growing field, the answer to that question increasingly looks like a resounding "YES"!
The Healing Power of Food
Wouldn't it be great if food were to become the first area to be looked at when a person presents with symptoms of low mood, anxiety, etc? After all, advice on nutrition means people could then eat to support and improve their own mental health every day, at every meal ... how empowering is that?!
The first step to improving your mental and physical well-being is to reduce your intake of processed and refined carbohydrates which cause a spike in blood sugar followed by a sharp drop which leaves you feeling tired, anxious and irritable. This means cutting down on white pasta, white rice, white bread, crisps, etc.
The next step is to fill your plate with complex carbohydrates which are all the colourful veggies (especially helpful are the dark green ones) that feed your "microbiome" (healthy gut bacteria), thereby boosting your immune system and providing anti-inflammatory and antioxidant rich compounds which will protect your brain as well as other organs.
Chronic inflammation is at the root of many illnesses, including mental health issues, so eating foods which are anti-inflammatory makes sense in order to reduce this. There are many foods that can help to support mental health but what is required will be different for each person depending upon their individual need and that is why it's worthwhile working with someone professionally.
Nuts and Seeds Support Brain Function
Nuts and seeds in general are considered to be "brain foods" as they contain a variety of helpful nutrients such as B vitamins and zinc which are recognised as being critical to good mental health. They contain magnesium which helps to calm a stressed or overthinking mind and it also improves sleep which we all know is critical for good mental heath.
Hydration
For young children and teenagers in particular, cutting way down on the intake of sugary "energy" drinks (they're anything but) will help to improve moods as will cutting down or even eliminating caffeine for some sensitive adults (please don't shoot the messenger!). The importance of staying hydrated is underestimated but drinking around six to eight glasses of water a day can curb feelings of anxiety. This study found that when people who regularly drank less than 1.2 litres of water per day increased their intake to 2.4 litres per day, the participants experienced significantly less confusion, bewilderment, fatigue and sleepiness.
Food First!
Foods should always be the first source of nutrition rather than relying on supplements because in addition to all of the wonderful macro and micro nutrients, the natural phytochemicals they contain communicate with our cells and regulate how they are used and where they're most needed to repair damage, reduce inflammation, etc. (quite amazing, isn't it?!). Having said that, sometimes supplements tailored to an individual's specific needs can be helpful for a short period whilst the nutritional imbalance is being addressed.
The Role of Natural Healing including Nutrition
Nutrition has a key role to play in helping to stem the tidal wave of mental health issues and assist the many people who are struggling today in conjunction with other appropriate and helpful measures such as counselling, exercise, mindfulness, social inclusion, etc. I would always emphasise the healing role of natural surroundings for improving mental health. Many studies including this one have concluded that spending time in nature improves mood and reduces stress.
Get Help to Get Started!
Despite people getting off to a great start with making positive dietary and lifestyle changes, unfortunately most will quickly lose motivation, determination and confidence. That is why the assistance of a qualified health coach can make all the difference! If you would like me to create a personalised nutrition and lifestyle programme just for you, please visit my website to learn more.