24 Oct The Importance of Nutrition on Mental Health
We are all aware of the benefits a nutrient dense diet can have on our physical health but did you know that nutrition also has a significant impact on our mental health?
There are many ways our diet can influence our mental health. One particular way is through inflammation. Inflammation is caused by a number of factors but one of the main contributors is an unhealthy diet. Consistently consuming an unhealthy diet can contribute to and cause chronic inflammation in the body. Chronic inflammation can then contribute to the development of many physical and mental health problems in particular, anxiety and depression.
Food and mental health have a bidirectional relationship. What you choose to eat can influence your mood but your mood can also influence your food choices. When you are feeling down and upset you are more likely to reach for ‘comfort foods’ which tend to be foods that are high in saturated fat, sugar and salt. Although these foods will provide a short burst of happiness and relief, they are likely to make you feel worse in the long term.
Poor Nutrition has been proven to be associated with:
- Low mood due to a lack of complex carbohydrates in the diet. Complex carbohydrates are involved in the release of serotonin, a neurotransmitter which promotes wellbeing and happiness, therefore inadequate complex carbohydrate intake can cause inadequate amounts of serotonin being released resulting in a poor mood.
- Cognitive decline due to inflammation. Diets high in saturated and trans fat contribute to inflammation in the body which in turn negatively impacts areas of the brain. In particular, it can cause cognitive issues such as poor concentration capabilities and memory loss.
- An increase in anxiety symptoms due to a high intake of sugar and caffeine. Sugar and caffeine can cause your heart to beat faster, pupils to dilate and palms to sweat making you feel more stressed than usual.
It is essential to consume a varied and nutrient dense diet not only for your physical health but for your mental health. Fruits, vegetables, wholegrains, legumes and lean meats contain nutrients such as, folate, magnesium and zinc, that are essential in brain functioning and mood regulation. Therefore, if a diet lacks these nutrients it is more likely to contribute the the development of mental health disorders.
Simple food swaps you can make to improve your mental health:
- Increase intake of fruit and vegetables. Consume these in place of highly processed snacks.
- Choose healthier sources of fat like avocadoes and olive oil instead of butter and vegetable oils.
- Consume wholegrains over highly refined grains. For example, swap white rice for brown rice and white bread for wholegrain bread.
- Decrease consumption of red meats, instead consume higher quantities of fish and poultry.
- Increase consumption of omega-3s. Omega 3 can be found in oily fish, nuts and seeds.
Issy White
In her final year of a bachelor’s degree in Nutrition Science
Want to learn more? Click below for some related information.
References:
https://dietitiansaustralia.org.au/health-advice/mental-health-including-anxiety-and-depression
https://www.thenutritionguru.co.uk/food-and-how-it-affects-your-mood/
https://beyou.edu.au/fact-sheets/wellbeing/nutrition-and-mental-health