Electronic Fall 2024 | Issue 60
The Interplay Between Mental Health and Nutrition
By: Radhika Patel
In recent years, the understanding of mental health has branched beyond the traditional realm of medications and therapy. Emerging research has shown that the relationship between what we eat and how we feel has a profound link.
Here is an overview of some significant connections:
Gut-Brain Axis: The axis refers to the biochemical signaling between our GI tract and the brain. It is important to incorporate a diet rich in fiber, probiotics, and prebiotics to maintain a healthy gut microbiome promoting positive mood and brain function.
Blood sugar levels: Alterations in our blood sugar levels can impact mood and energy. Diets high in refined sugars and carbohydrates can cause spikes in blood sugar and affect our mental health.
Nutrient deficiencies: Nutrients such as folate, Vitamin B12, and Vitamin D are crucial for our brain health. It is important to ensure adequate intake of vitamins and minerals to support cognitive function.
Neurotransmitter function: Nutrients are essential to produce neurotransmitters. Amino acids from protein are important precursors to neurotransmitters like serotonin and dopamine, which play a role in mood.
Dietary patterns: Diets emphasizing fruits and leafy greens have been associated with a lower risk of depression. This is compared to diets high in processed foods and low in nutrients which are associated with poor mental health.
It is essential to realize that while diet alone is not a cure-all for poor mental health, embracing healthy and holistic eating habits can play a role in supporting our overall mood. From nutrient deficiencies to gut health, understanding how food can impact our mental health is essential for developing strategies for maintaining our emotional wellbeing. Embracing a diet that supports both our mental and physical health can create a healthier and more balanced life.
References:
Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458.
Firth J, Gangwisch JE, Borisini A, Wootton RE, Mayer EA. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ. 2020 Jun 29;369:m2382. doi: 10.1136/bmj.m2382. Erratum in: BMJ. 2020 Nov 9;371:m4269. doi: 10.1136/bmj.m4269. PMID: 32601102; PMCID: PMC7322666.
Grajek M, Krupa-Kotara K, Białek-Dratwa A, Sobczyk K, Grot M, Kowalski O, Staśkiewicz W. Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Front Nutr. 2022 Aug 22;9:943998. doi: 10.3389/fnut.2022.943998. PMID: 36071944; PMCID: PMC9441951.