Nutrition & Mental Health
There has been a lot of buzz lately about the connection between nutrition and mental health. One of the most exciting developments in the health and wellness field has been a deeper understanding of the connection between the brain and the gut, also known as the brain-gut connection or the brain-gut axis.
Scientifically speaking, the brain-gut relationship is part of the enteric nervous system (ENS), which is a system of neurons that governs the gastrointestinal tract. In real life, we experience this relationship through concepts like “going with your gut”, having “butterflies in your stomach”, and making a “gut wrenching” decision. Even though most people may not have a deep scientific understanding of how the GI system works with mood regulation, many will be able to identify a time where their stomach has communicated an emotional message in some way. When we think about it this way, we can see the strong connection between our minds and our digestive systems.
In order to understand this complicated relationship, we start with the very beginning stages of human development. The gut and the brain cells have the same origin in the embryo. Once developed, our brains and stomachs remain connected through the vagus nerve, which is part of the enteric nervous system. The ENS sends messages between the brain and the GI tract. The GI tract also hosts a variety of bacteria that influence the production of the neurotransmitters dopamine and serotonin, which transport messages from the gut to the brain. As a result, there is a strong connection between the stomach and the brain through gut bacteria activity (the gut microbiome), which has a direct impact on mental health symptoms.
According to this article about the gut microbiome, there are documented differences in the stomach bacteria of people who have depression and other mental health disorders. There is “good” bacteria, which promotes health neurotransmitter transmission and protects against disease, and “bad” bacteria, which can cause autoimmune disease and digestive issues. Dysregulation in bacteria levels can lead to changes in mood. Low levels of serotonin, which is produced in the gut, may contribute to increased rates of depression. Additionally, inflammation caused by certain bacteria can influence depression. This research seems to show the internal workings of the gastrointestinal system may put some people at a higher risk for mood disorders.
Research has also shown that deficiencies in certain nutrients (magnesium, iron, zinc, and vitamins B and D) can lead to higher incidences of depression. Additionally, excessive overuse of some nutrients (like saturated fat and sugar) may deplete dopamine in the brain, possibly leading to depression. Sugar is also a significant cause of inflammation.
Healthy nutrition habits can be an amazing tool to combat risk of mood disorders. By looking after gut health, you can help promote good communication between your stomach and brain, which will impact your mood! Eating healthy foods encourages the growth of “good” gut bacteria, which in turn positively affects neurotransmitter production.
Eat regularly and stay hydrated. This keeps blood sugar levels even and prevents dehydration, which will guard against irritability, tiredness, mood swings, and trouble with concentration.
Try prebiotics and probiotics. These nutrients may help mood by promoting the production of “good” gut bacteria. Prebiotics and probiotics are found in fermented foods like yogurt, kombucha, kimchi, miso, and tempeh.
Follow the “Mediterranean Diet”, with plenty of protein, fruits, and vegetables. Research has demonstrated that this approach is associated with lower rates of depression than a traditional “Western” diet. The Mediterranean Diet promotes a high intake of fruits and vegetables, which studies have shown predicts increased happiness, life satisfaction and well-being. Plant-based foods are also full of fiber, which helps your body absorb food sugars more slowly and reduces risk of inflammation. Protein contains an amino acid that your brain uses to help regulate mood.
Eat the right balance of fats. Omega-3 fatty acids are important for good brain health and have an anti-inflammatory effect. Healthy fats are found in olive oil, rapeseed oil, nuts, seeds, oily fish, avocados, milk, seafood, and eggs. Avoid trans fats, which are found in processed or packaged foods.
Cook with spices and herbs. Research has shown that certain spices, such as turmeric, may improve memory, reduce inflammation, and improve overall cognition. Plus it’s a great way to add flavor without using unhealthy fats!
Look for foods high in antioxidants and vitamins. Antioxidants fight inflammation and can be found in high quantities in berries, leafy greens, turmeric, salmon, and black chia seeds. Folate (Vitamin B9) helps with dopamine production and can be found in leafy greens, lentils, and cantaloupes. Vitamin D helps with serotonin production - which we can get from exposure to sunlight or by eating mushrooms. Healthy levels of magnesium can also prevent anxiety and depression. Magnesium can be found in almonds, cashews, leafy greens, bananas, and beans.
For a treat - have some dark chocolate! Dark chocolate has been found to contain antioxidants and magnesium. People who regularly eat dark chocolate have a 70% reduced risk of depression :)
Eat meals with others. This creates a sense of regularity and enjoyment associated with food and eating. Eating upright in chairs helps digestion and talking while eating helps keep a slow pace to aid digestion. Eating together can help promote feelings of closeness and camaraderie, which also creates positive mood!