Or nuts, or certain fruits and vegetables, or even whole grains? What if dietary interventions for mental illness could complement (or maybe even replace) medications–with none of the side effects and a lot less expense? Welcome to the new field of nutritional psychiatry!
If It’s Good For the Heart…
Think about it. The same blood that courses through your heart also flows through your brain. Then it only makes sense that lifestyle interventions promoted for healthy hearts might also benefit the mind.
Now scientists are beginning to design studies to examine the specific effects of food on mental health, with the International Society for Nutritional Psychiatry Research leading the way. These researchers claim that a healthy diet is as important to psychiatry as it is to cardiology.
Benefits
Although still preliminary, the research is starting to show that certain types of diets have significant benefits on mental problems. Connections between food and brain health include improvements in:
• Depression
• Anxiety
• Dementia
• ADHD in adults
From Belly to Brain
Studies show that certain dietary patterns, such as the Mediterranean diet and traditional Japanese diet, support a healthy brain. Though the exact mechanisms are not yet clearly defined, scientists believe part of the reason is the effect of diet on neurotransmitters, especially serotonin; a deficit in this naturally-occurring chemical leads to depression. Now here’s the connection to diet: 90+% of our serotonin is produced in the gut, and a diet of poor quality will decrease the amount available for our brains. Specifically, a diet high in sugar can negatively impact the trillions of gut bacteria, leading to inflammation and a depletion of serotonin.
Another important factor in the brain health-food connection is the presence of omega-3 fatty acids in diets of high quality. These fats, especially from seafood, are critical in fighting harmful oxidation and inflammation, and aid in maintaining brain structure and health.
A third factor relates to fermented foods, such as kimchi and sauerkraut. These foods may support the brain by creating a positive environment for friendly gut bacteria, cutting inflammation, and boosting brain chemicals and hormones.
What You Can Do
Taken altogether, researchers recommend the following healthful eating habits (emphasizing whole foods, not supplements) to support mental health:
• Eat a diet high in fruits and vegetables, especially anti-oxidant rich varieties such as tomatoes, berries, sweet potatoes, etc.
• Consume omega-3-rich seafood, including salmon, tuna and sardines
• Include healthy oils, such as olive oil, as well as fermented foods, such as sauerkraut, kimchi, miso and kombucha
• Enjoy nuts, legumes and whole grains
• Eat moderate amounts of lean meat
• Limit sugar and processed foods
For more information about how food can benefit brain and body, contact me for a complementary consult.