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A new understanding -

In the past, the field of medicine did not acknowledge the connection between food and mental health. But thanks to the burgeoning study of nutritional psychiatry, we’re beginning to understand how our diets impact our moods.

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Nutrition, dietetics, and psychology -

Nutritional psychiatry combines the studies of nutrition, dietetic sciences, and psychological sciences. It aims to explore the impact that nutritional intervention can have on mental health.

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Treat your brain like a luxury car - The human brain can be compared to a luxury car. If you use high-quality fuel, the car can achieve optimal performance. If you use low-quality fuel, it can reduce performance and can even damage the car.

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High-quality fuel -

Our brain is active 24/7, even when we’re asleep, so it is constantly in need of fuel. The food we eat provides that fuel, and the quality of the fuel has a significant impact on how the brain performs.

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Food and the brain - The food we put in our bodies directly impacts the structure and functioning of the brain. This, in turn, affects our mood.

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Essential nutrients provide protection -

High-quality foods with lots of vitamins, minerals, and antioxidants help to protect the brain from harmful free radicals. Free radicals are naturally produced when the body uses oxygen.

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Free radicals -

Free radicals are basically like whacked-out little atoms bouncing around inside the body looking for somewhere to land. When they bind with our cells, they can damage them. They can contribute to a number of chronic illnesses, from cardiovascular disease to cancer.

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Diet can do damage -

If we’re lacking in these essential nutrients, our bodies don’t have the power to protect the brain from these free radicals. In fact, a poor diet high in processed foods and refined sugars not only reduces protection, it causes further harm to the brain.

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Nutrition and depression -

This kind of diet promotes inflammation and increases the amount of harmful free radicals in the body. Multiple studies have found a strong link between a diet high in refined sugars and impaired brain function. It’s also been shown to worsen mood disorders like depression.

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The importance of the gut -

Nutritional psychiatry is beginning to expand our knowledge of how the food we eat affects how we feel, but also how our gut bacteria ties into our mental health.

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Serotonin -

Most people have heard of serotonin in relation to mood. It’s the neurotransmitter in the brain that regulates our mood, as well as our sleep and our appetite.

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Low serotonin and depression -

If someone has low levels of serotonin, then they are more likely to be depressed or anxious. One of the most commonly prescribed forms of antidepressant medication is the SSRI, or selective serotonin reuptake inhibitor.

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Serotonin and the gut -

We usually associate mood with the brain, so you might be surprised to discover that 95% of your serotonin is produced in your gastrointestinal tract. No wonder our diets and our emotions are so closely linked!

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The "good" bacteria - The production of serotonin in the gut is therefore highly influenced by the millions of “good” bacteria that live there. They play an essential role in our health. One such role is to line the gut and protect it from the “bad” bacteria and other toxins.

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The many amazing functions of bacteria - The “good” bacteria also helps limit inflammation (a cause of many digestive problems), it helps us absorb the nutrients from our food better, and, finally, it activates neural pathways between the gut and the brain. We definitely want the communication from our bellies to our brains to function smoothly!

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Inflammation and mood -

A healthy gut rich in helpful bacteria can reduce inflammation throughout the body and directly influences our mood and energy levels.

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The Western diet -

The Western diet tends to be a lot higher in inflammatory foods that bother the gut and, by extension, the brain. These include sugary drinks, refined grains, fried food, processed meat, high-fat dairy, and candy.

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Inflammation damages the brain -

The inflammation that this kind of diet causes in the brain has been linked as a potential cause for mental illness. It essentially kills off brain cells.

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World Health Organization -

The World Health Organization estimates that more than 300 million people around the world suffer from depression. The number of prescriptions issued for antidepressants has been rising significantly in recent years.

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Increased use of antidepressants - This is a positive step, as it shows that more and more people are seeking support rather than suffering in silence. However, nutritional psychiatry suggests that diet can be included in the treatment plan for patients suffering from mental health issues.

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A new form of treatment -

In some cases, a balanced diet can even replace prescription medication, when properly advised by a doctor.

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Traditional diets -

Studies have shown that more traditional diets like the Mediterranean diet or the Japanese diet reduce the risk of depression by 25-35%. They tend to be based around vegetables, fruits, unprocessed grains, and fish, with lower amounts of lean meat and dairy.

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Traditional diets -

These kinds of diets are completely void of the processed foods and refined sugars. They also tend to include fermented foods, which are natural probiotics. The components of these diets are optimal for a healthy gut, which leads to a happier brain.

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Incredible results -

Many people say they cannot believe the change they feel in their mood and energy levels when they try out this kind of “clean” balanced diet.

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1. Pay attention - If you want to test it out for yourself, start paying attention to how you feel after you eat. Sometimes, even how you feel the next day. For example, if you order pizza, do you still feel sluggish the following day?

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2. Cut out the problematic foods -

Next, try to cut out all processed foods and refined sugars for two to three weeks. Chances are you will see significant changes in your energy levels and how your body feels. Hopefully, you should also see an improvement in your mood.

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3. Reintroduce -

At this point, you can start introducing foods back into your diet one by one. You’ll be able to see how different they make you feel very quickly. They may begin to trigger inflammation in your body, which you had managed to reduce with your two-week diet.

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Magnesium - In addition to a diet change, there are a range of nutrients that are particularly important for your mental health. Magnesium, for example, is one of the key nutrients that many people are lacking. Some studies suggest a magnesium supplement helps to reduce symptoms of depression and anxiety.

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Omega-3 fatty acids -

A lack of omega-3 fatty acids has also been associated with low mood and cognitive decline. Naturally fatty fishes like tuna, salmon, and mackerel are great sources of omega 3. They’re also found in nuts and seeds.

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Probiotics - Finally, probiotics are particularly important because they are directly beneficial to the gut. Try to include yogurt and fermented foods in your diet for maximum benefits.

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Hope for the future -

All the evidence suggests that there should be a greater role for nutrition in treating mental illness. For those who don't respond to prescription medication or can't stand the side effects, it could be a life-changing development.

Sources: (Harvard Health Publishing) (Health.com) (The Conversation) 

See also: How to actually cut sugar out of your diet

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