More and more scientific evidence is demonstrating a powerful link between the food we eat and our mental health. Nutrition fuels our brains as well as our bodies. Therefore, we should choose brain-healthy food in order to keep our brains in optimal working order.
The human body is a complex organism in which all the systems are interconnected. They depend on each other in order to function optimally. Correcting one aspect of your health may help to some extent, but usually, healing requires a multi-pronged approach. You may want to engage the help of a counselor or therapist while walking the challenging road to a healthier you.
How biology may affect mood
Your brain manages the function of every system in the body. This means your brain is constantly in need of fuel, which it collects from the food you eat. Certain vitamins and minerals are critical for the brain to function properly. For example, serotonin is called the “feel good” hormone, but in order for the brain to produce this hormone, it needs the proper balance of multiple vitamins and minerals supplied by good nutrition.
Our brains have developed to seek those vitamins and minerals in certain foods that we have been eating for many thousands of years. If we do not feed the brain the familiar foods it evolved to need, it simply will not function properly. This is why prioritizing nutrition is so important for both brain and body health.
Inflammation and the gut
Chronic inflammation is a major enemy of the proper functioning of the brain and all other aspects of the body. The immune system uses inflammation to fight off attacks from outside invaders, such as viruses and bad bacteria. But when the outside invaders are constantly entering the blood through unhealthy foods, it is in a constant state of inflammation.
These invaders enter primarily through a damaged gut microbiome. Our digestive system depends on a wide array of beneficial bacteria that help our bodies absorb the proper nutrients from our food. But when the gut and good bacteria are damaged by chemicals or by food additives that we have not evolved to eat, bad bacteria enter our bodies. The gut lining can be damaged, allowing particles of undigested food as well as pathogens to pass through the gut walls and into our blood, causing inflammation throughout the body.
Chronic inflammation can affect the brain by causing cognitive decline and decreased function in areas of the brain that control dopamine, adrenaline, and epinephrine, the neurotransmitters that manage stress and the “fight or flight” reflex. When these areas of the brain are continually inflamed or are starved of healthy nutrients, they will not function properly and can create feelings of anxiety, depression, fear, and other mental health concerns.
A lot of research is being done on how to heal the gut microbiome. One way is to reduce foods that trigger inflammation and replace them with traditional, naturally fermented foods like yogurt, sauerkraut, and kimchi.
The nervous system
The nervous system is another critical system that the brain directs. It consists of the brain, the spinal cord, and all the peripheral nerves, which send and receive messages throughout the body. The system depends on the proper nutrients to create new nerve fibers, develop neural pathways, and interpret messages accurately. When these nerves do not get the proper nutrition or are chronically inflamed, physical and mental health conditions may develop, such as anxiety, depression, bipolar disorder, ADHD, and other issues. Omega-3 fatty acids have been found to help reduce inflammation in the nerves. They can even help manage diseases such as Alzheimer’s and Parkinson’s.
Adjust your diet, adjust your mood
An estimated 73% of the Standard American Diet (SAD) is comprised of ultra-processed foods, full of additives, chemicals, and man-made oils that our digestive system simply cannot process and which cause inflammation throughout our bodies. Studies have found clear indications that ultra-processed foods are bad for our physical and mental health.
Making matters worse, sugars and chemicals in ultra-processed foods impact dopamine, which is the neurotransmitter that creates addiction. This may be part of the reason why some people have a difficult time giving up their favorite snack food. Not only do these foods harm us, but we also feel cravings to keep eating them.
Practical steps you can take
But knowledge is power. You can take control of your mental health by addressing the food that you are eating and improving your nutrition. This is the first step to healing. In order to understand how different foods affect your body, start by keeping a diary. List all the foods you eat for a week or two and record how you feel—physically and emotionally. You may begin to see a pattern in your mood and sleep, or even headaches or joint pain connected with certain foods you eat.
Go on a “fast food fast.” Decide to eliminate processed foods for a few weeks. You may have to gradually decrease them in your diet to avoid “withdrawal” symptoms. Remember, they trigger dopamine, the addiction neurotransmitter. Simple carbohydrates (white bread, donuts, Twinkies) turn to sugar quickly in the blood. Suddenly decreasing your candy, sodas, and bread may cause headaches and other withdrawal symptoms. Try removing one or two items per week to let your body gradually adjust. But don’t be surprised if you have cravings! That happens with any withdrawal. Try to resist, and it will pass.
While you’re decreasing “junk food,” replace it with healthier options. Choose organic fruits and vegetables, unprocessed healthy meat and fish, eggs and cheese, yogurt (with no added sugar), and other healthy options. This is also a great opportunity to try out different traditional diets and find out which makes you feel best! Experiment with a Mediterranean or Greek diet, a Japanese or Thai diet, or experiment with keto or eating approaches that seem to have helped many people.
You will find that none of these diets include ultra-processed foods, chemical additives, modern seed oils, or added sugars. It is likely that this is what makes them healthier. As long as you can eliminate the products that our bodies cannot properly process, you will probably see a significant improvement in your mental health, regardless of the diet you choose.
Reach out for help
This may be a challenge for you. You may benefit from having a counselor or therapist walk with you while you make these important changes. If you’ve been struggling with mental health issues for a while, you may need some therapy to rebuild healthier thoughts while you allow good food to rebuild a healthier body and brain. If you’re in the New York City area, reach out to see how I can help you.