Diet not only affects your physical health, it can also affect your psyche. Find out everything you need to know about this topic.
The Effects of diet on mental health have long been neglected. Most of the existing research and scientific literature has focused solely on physiological and nutritional aspects. Today, however, psychology and psychiatry place a special focus on this area for many reasons.
One in the journal Frontiers in Nutrition points out, for example, that the proper nutrition can prevent the development of various mental disorders. We must also not forget the importance of the gut, which is often referred to as the “second brain” and should pay more attention to it.
nutrition and mental health
We are not just what we eat, but there is no doubt that nutrition plays an essential role in our physical and mental health. We look at below, What effects does nutrition have on the psyche? what not only for people with mental illnessesbut also essential in prevention.
1. The production of neurotransmitters
The essential nutrients we get from food – including amino acids, vitamins and minerals – are crucial for the synthesis of our neurotransmitters in the brain. A low serotonin and dopamine level is z. B. responsible for depressive moods.
One in the magazine Molecules published study as well as other research points in the same direction. The levels of our neurochemicals are influenced by our dietary habits. It is therefore important to always ensure a healthy, varied diet that is as varied as possible.
Also interesting: The connection between the microbiome and depression
2. Excessive sugar consumption and psyche
Sugar abuse can be dangerous, not only for physical but also for mental health: An article in Scientific Reports brings the consumption of sweet foods, beverages and added sugars are associated with the development of depressive disorders.
Nevertheless, many people reach for high-sugar foods in order to generate a brief feeling of satisfaction. Industrial baked goods, for example, provide a pleasant endorphin rush, but instead of quenching hunger, they increase hunger and change mood.
3. Inflammation and unhealthy foods
Our diet and the foods we eat can increase our risk of developing depression or anxiety. Inflammatory processes triggered by certain products play an important role in this.
The journal Journal of Health, Population and Nutrition reported in 2019 that pro-inflammatory Groceries can trigger depressive or anxious symptoms. In general, it’s about products that are high in saturated fats and highly processed.
Excessive consumption of industrial products or products rich in saturated fats can affect mood: irritability, apathy, sadness, lack of motivation or lack of energy can result.
4. The second brain in the gut
The interaction between the gut and the brain is known as the gut-brain axis. Neurotransmitters such as serotonin, dopamine and gamma-aminobutyric acid (GABA) are synthesized in the gut. If there is an imbalance, it affects mood.
Physical or psychological stress and an unhealthy diet have a significant impact on intestinal health. They can not only trigger intestinal diseases, but also mental disorders such as depression.
From an article in the magazine Clinics and Practice it appears that a diet rich in probiotics can reduce symptoms of anxiety and depression. Probiotics restore the gut microbiota and are therefore fundamental to a healthy diet. These include kefir, natural yoghurt, kombucha or sauerkraut.
5. The relationship to food and psychological problems
We speak of emotional eating when we turn to certain foods to alleviate fear, worry, sadness, self-doubt, or loneliness. Some people develop feelings of guilt and harmful behaviors (vomiting, laxatives or diuretics).
Clinical psychologist Juliet Rosewall, an expert on eating disorders, gives us in the book Heal Your Relationship with Food¹, which she co-authored with other authors, a picture of this complex reality. This extreme behavior sometimes hides emotional problems that gradually lead to diseases such as anorexia, bulimia, binge eating disorder, etc.
Already read? Avoidant/Restrictive Eating Disorder (ARFID): What is it?
6. Nutrient deficiencies and psychological problems
The mechanisms by which food affects mental health are also related to deficiency symptoms. It is possible that an inadequate or restrictive diet leads to a deficit in nutrients essential for the brain.
For example, the magazine nutrients published an interesting study on the role of magnesium in certain psychiatric disorders. Therefore depressive symptoms can improve to a certain extent if sufficient magnesium is ingested. But there are other elements that we must not neglect and the lack of which can affect our well-being. In this context, the following nutrients play an important role:
- zinc
- calcium
- iron
- Vitamin D
- Omega-3 fatty acids
- B vitamins
A healthy diet is a crucial pillar for improving mental health. In combination with other psychological strategies, it is an important preventive measure.
Healthy eating for your mental health
Maintaining and promoting good mental health depends on many factors, not all of which are within our control. Examples of this are genetic predisposition, adversity or living in certain social contexts.
However, there are always variables that can be tweaked to protect the psyche. Diet is one of them. Pay attention to the following general recommendations:
- whole grain products
- Probiotics: Kefir, yogurt, sauerkraut, kombucha, etc.
- Antioxidants: Lemons, oranges, wild berries
- Magnesium: Almonds, Spinach, Bananas, Cashew Nuts
- vitamin D: Eggs, milk, and controlled sun exposure (with sunscreen)
- Vitamin B: green leafy vegetables, lentils
When is it time to seek help?
In summary, we can all strive to improve our diet and relationship with food. This is the key to a good quality of life. You will be in a better mood and have more energy to tackle goals and resolutions. Don’t hesitate to get yourself into a individual nutritional advice more detailed information or seek psychological advice to promote your well-being.
▶ Reading tip
- Heal Your Relationship with Food: Effective Strategies to Help You Think Differently and Overcome Problems with Eating, Emotions and Body ImageJuliet Rosewall, Amy Chisholm, Maureen Moerbeck, Trigger 2021
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