Nutrition and Mental Health Link: An Exploration from Psychologist's Perspective
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There is a strong connection between what we eat and what we feel. Moreover, people generally ignore the connection between nutrition and mental health. However, as a psychologist, I can say that nutrition plays a major role in regulating our mental health. The food we eat impacts not only our bodies, but also our brain. Let’s explore how nutrition and mental health interact and why our wellness plans should also consider nutritional aspects.
The Gut Brain Connection in Nutrition and Mental Health
Our gut and our brains are intimately connected through a system known as gut-brain-axis. With this axis, the central nervous system communicates with the intrinsic (enteric) nervous system in the gastrointestinal tract.
The gut is commonly known as the “second brain” because neurotransmitters are produced here. These neurotransmitters, such as serotonin, regulate our mood. 90 % of the serotonin is produced in the digestive tract.
The Magic of an Healthy Gut
A healthy gut is more effective in producing neurotransmitters. As a result, it directly impacts our mental health. Conversely, when the gut health is unhealthy, it leads to dysregulation. Such dysregulation can result in mood disorders like depression and anxiety.
Research has shown that consuming products like sugars, processed foods and unhealthy fats harm the gut health. It leads to inflammation of the gut and a special subscription to the risk of getting mental health issues.
Role of Diet in Managing Mental Health Disorders
Since we now know that mental health and our nutrition go hand in hand, it is safe to assume that we can manage our mental health by regulating nutrition. Not only that, there are diets who actually implement this. For instance, the Mediterranean diet, prescribing eating rich fruits, vegetables, whole grains and healthy fats. This diet lowers the risk of depression in people on the diet. This diet focuses on eating foods with a lot of nutrients to maintain overall brain health and keep inflammation in check.
Tips to Balance Nutrition for a Better Mental Health
Here are a few tips to take you towards a good mental health:
Include whole foods and whole grains in your meal.
Keep a check on the processed foods and sugars you eat.
Include foods rich in omega-3 fatty acids like flax seeds, chia seeds, and salmon.
Keeping yourself hydrated.
Consult a professional either a nutritionist for balancing the nutrients in your food or a psychologist for balancing your mental health!
Every year, from September 1 to September 7, we celebrate the National Nutrition Week to raise awareness about consuming good nutrients. At Aapli Psych, we are taking this a step ahead and taking it as an opportunity to raise awareness on the importance of nutrients in maintaining a good mental health. Stay tuned with us through the week to explore more!
References:
National Institute of Mental Health (NIMH). (2020). "The Gut-Brain Connection: How Your Gut Affects Your Mood." Retrieved from NIMH.
Harvard Health Publishing. (2021). "Nutritional Psychiatry: Your Brain on Food." Retrieved from Harvard Health.
American Psychological Association (APA). (2019). "Nutrition and Mental Health: An Overview." Retrieved from APA.
Journal of Clinical Psychiatry. (2020). "Omega-3 Fatty Acids in Depression: A Review of Clinical Evidence." Retrieved from PubMed.
Frontiers in Psychology. (2018). "The Role of B Vitamins in Depression and Anxiety." Retrieved from Frontiers.
Psychiatry Research. (2019). "The Impact of Diet on Mental Health: The Link Between Inflammation and Depression." Retrieved from ScienceDirect.