Your mental health isn’t just about mindset—just as nutrition isn’t just about what you eat. In fact, our diet and our mental health are inextricably linked. This is because nutrition plays a crucial role in our brain function and mood regulation. Nutrient-rich diets can support mental health by providing essential vitamins, minerals, and fatty acids needed for neurotransmitter production and brain health. We need to feed our bodies with the fuel it needs to help us live as healthy as we can.
Nutrition also impacts our gut health which impacts our mental health. Did you know that most of our serotonin receptors live in our GI tract?! The quality of our microbiome impacts our digestion, mental health, and physical health too.
Understanding the Impact of Stress on The Body
Stress—whether it’s job troubles, interpersonal issues, life changes, or even something life-changing like a death or divorce—has significant impacts not only on our mental state, but on our bodies as well. Stress spikes cortisol in our bodies, which can trigger inflammation. When inflammation becomes chronic, it can harm the body and lead to a myriad of chronic diseases.
Just as stress can impact us from the top down, so too can we control it from the bottom up. We can use food as a tool to impact our mental health, even in times of stress. Outside stress can be a signal to us to eat in a certain way to mitigate the effects. Maintaining a nutrient-rich, balanced diet as part of your everyday lifestyle, can make you more resilient to the stressors of everyday life.
Key Nutrients for Mental Health
There are a few core nutrients that are essential to our mental health. Incorporating these into your diet (more on how to do that below!) will support brain health and mood regulation.
Omega-3 fatty acids
Fun fact: Because depression appears less common in nations where people eat large amounts of fish, scientists have investigated whether fish oils may prevent and/or treat depression and other mood disorders. Omega-3 fatty acids are involved in a wide range of physiological functions involved in the development, functioning, and aging of the brain. They have also been shown to reduce inflammation and increase serotonin activity.
B vitamins
B vitamins support brain function and the production of neurotransmitters that affect mood. What’s more,too- low levels of certain B vitamins have been linked to depression and other mental health issues.
Magnesium
Magnesium helps to reduce the stress hormone cortisol, potentially relaxing the mind and muscles, even aiding in a restful night’s sleep. Mg activates your body’s natural melatonin which helps you get to sleep faster without causing grogginess in the morning. There are a few different types, but magnesium glycinate is usually recommended to help relieve stress and anxiety.
Zinc
Zinc can help to reduce symptoms of anxiety and depression for some people. Supplementation with zinc has been proven to be effective in the treatment and reduction in symptoms for people with depression.
Vitamin D
Vitamin D activates the receptors in our brain that control our emotions and behavior. It also promotes serotonin, which may increase happiness and help stabilize how we feel. It may also help improve memory and attention span. For pregnant women, vitamin D helps support the baby’s brain development, too.
Are supplements worth it?
Another way to make sure you’re getting optimal nutrients for mental health can be through supplementation. Supplements can be beneficial if you have specific nutrient deficiencies. However, it’s important to consult with a registered dietitian or healthcare provider before starting any supplementation.
Some supplements may support mental health, but they are not a replacement for medication or treatment from mental illness.
Foods That Boost Mental Health
The food we consume has a significant impact on our overall mood and emotions. Some food even contains compounds that can chemically influence our feelings in a positive way. Learn about a few of the top nutritious foods that support your mental health.
- Fatty fish: Fish like salmon and mackerel are packed with beneficial nutrients. They are rich sources of omega 3 fatty acid and vitamin D, both of which have been repeatedly shown to reduce anxiety and depression symptoms. A 3.5 oz serving of wild salmon provides an impressive 124% of the daily value for vitamin D. Salmon also contains vitamin B12 and the amino acid tryptophan, which aid in the production of brain chemicals associated with a positive mood.
- Leafy greens: Greens like spinach and kale are rich in the essential mineral magnesium, which plays a vital role in influencing serotonin levels in the body. Research has shown that individuals with low serotonin levels are often deficient in magnesium, and they may experience increased anxiety and depression.
- Nuts and seeds: Walnuts and chia seeds are rich sources of essential omega-3 fatty acids, which may reduce the risk of mood disorders and fight depression. They are both great sources of antioxidants, which protect brain cells from stress and inflammation.
- Whole grains: Whole grains like quinoa and brown rice are high in fiber, which promotes optimal gut health and digestion. A healthy gut is linked to lower levels of anxiety, depression and stress.
- Fermented foods: Fermented foods like yogurt and kimchi contain probiotics, which are critical to maintaining a healthy gut. They have been shown to reduce stress and anxiety.
Foods to Avoid During Stressful Times
During times of stress, food can either help or harm us further. Culina Health RD Tara Maurice notes that frequently during points of high stress, “people tend to gravitate towards carb-rich comfort foods, rather than nutrient-rich fruits, vegetables, and whole grains.” Tara notes that while you can—and should—treat yourself to something that will make you smile, such as a sweet thing at the end of a meal, certain foods can exacerbate your mental health symptoms, and contribute to a vicious cycle of feeling bad.
Ever gotten “hangry”? Yep, it’s a real thing. Highly processed foods, sugary snacks, and beverages, as well as foods high in trans and saturated fats can negatively impact mental health by contributing to inflammation and poor brain function. Irregular meal timing, skipping meals and undereating (all common during periods of stress) can contribute to inconsistent blood sugar levels, and in turn affect focus, attention and increase stress and anxiety.
Practical Tips for Eating Well During Stress
Some RD-approved tips on staying consistent with your eating habits, even during stressful times:
- Meal/snack prep: Make a big batch of something protein-rich and nutrient-dense, like a stew with veggies, chicken salad, or some snack options that combine protein with carbs, to have on hand. For those moments when you’re feeling like you just can’t even, having something easy and healthy to reach for in your fridge that heats up quickly will go a long way.
- Stay hydrated: Skip the alcohol, caffeine and sodas, and make sure you’re getting your H2O! Bring your water bottle around with you to keep by your workspace, nightstand, or in your car to sip on throughout the day or evening.
- Eat mindfully: “Many people don’t know this,” Tara says, “but your mindset while eating actually impacts how many of the nutrients your body can absorb.” Tara recommends sitting down to eat, limiting distractions, taking a few deep breaths, and expressing gratitude for your food as ways to stay mindful around mealtimes and reap the maximum benefits from your meal.
Lifestyle Changes to Complement Nutrition
In addition to eating a consistent and balanced diet, there are other lifestyle strategies that RDs recommend for mental health.
Regular physical activity is crucial for mental health. Exercise has been proven to boost mood and self-esteem, improve symptoms of mental health disorders, and decrease stress. Adequate sleep (around 7-8 hours per night) and rest are crucial for cognitive function. Furthermore, sleep deprivation has been linked to depression, suicidal ideation, and risk-taking behavior. Finally, try mindfulness-based practices, like yoga or meditation. They have been shown to reduce anxiety and depression, and lower cortisol in the body.
Work with a Registered Dietitian
By now, we hope you see the continued power of food. Not only to transform your body, but also your mind. For more personalized advice on how to support a healthy mind and body through nutrition and lifestyle strategies, visit our website to get matched with a Registered Dietitian who fits your needs.
