I can’t believe I am saying this, but the holiday season is upon us. Sorry to burst your bubble! It’s almost October (gasp!), and before we know it the New Year will be here. I feel like I just got my “summer is coming body anxiety" over with, and now I have to deal with holiday food temptations?
I am a pretty healthy eater. I don’t typically concern myself with calories, I just try to nourish my body the best I can. But I have noticed lately that I have a lot of brain fog. I can sit in front of my screen for a good 5 minutes completely zoned out and distracted from what I was doing. Or, I will walk into a room and forget why I went in there…or start a conversation and lose my train of thought. I think some of this has to do with perimenopause, but most of it is very likely how I’ve been eating lately. I haven’t been eating enough vegetables, for one, and I haven’t been eating balanced meals. I’ve had such a hectic schedule with work and traveling for my son’s baseball aspirations that I haven’t had much time to focus on what my body needs. And now that I am about to be bombarded with holiday treats I thought it would be a good time to get back on track.
The relationship between the food we eat and how we feel, both mentally and emotionally, is essential to understand. Nutrition is not just about feeding the body; it plays a critical role in brain function and mental well-being. The foods we consume can either support a healthy mind or contribute to mental health challenges. A growing body of research suggests that diet can influence the risk of depression, anxiety, and other mood disorders. Additionally, the foods we eat and when we eat them also has a huge impact on hormones, particularly with women and perimenopause. Oh joy.
I know that eating 100% healthy foods isn’t realistic for most of us, but I try to follow a few rules and it have served me pretty well. I just need to reincorporate them, starting yesterday:
I always have a smaller amount of carbohydrates and fat than protein in each meal and try to also have a veggie every meal (yes, even breakfast). I never eat a snack or a meal that doesn’t have protein in it. Having protein in each meal helps control your glucose levels, which if left uncontrolled, can make your insulin levels imbalanced…which leads to mental health issues, as well as weight gain.
I try to eat based on only hunger: am I really hungry for something? Or am I bored or in need of a distraction? Then I can decide if I want to eat or not.
If it isn’t healthy: am I going to be mad at myself later for eating this? Will it make me feel bad/sick after eating it? Then I can decide whether or not to eat it.
If I can’t pronounce it, I try not to eat it. Read the labels, look for real ingredients. It’s not easy, and you might feel like there’s nothing that doesn’t have junk in it. You’re right. Just try your best.
In my house, we have learned that we don’t always want to eat something healthy, and that’s ok. Some nights, we eat for nourishment, and some nights we eat for pleasure. As long as there are more nourishing nights than pleasure-only, we are good to go. And you can train your palate to enjoy the nourishment, creating a pleasurable AND nourishing meal!
The Gut-Brain Axis: The Foundation of Mental Health
The gut-brain axis is the communication network that connects the gut and the brain. It plays a key role in determining mental health. This bidirectional communication means that what happens in the gut can affect how the brain functions, and vice versa. The gut is often called the "second brain" due to its complex network of neurons and its ability to produce neurotransmitters like serotonin and dopamine, which are critical for regulating mood.
Recent research has highlighted the importance of the gut microbiota—the community of bacteria in the intestines—in maintaining mental health. An imbalanced microbiome, or dysbiosis, has been linked to an increased risk of mental health disorders like anxiety and depression. A study published in Psychiatry Research in 2020 found that individuals with depression often have lower diversity in their gut bacteria compared to healthy individuals. This suggests that a balanced microbiome may play a protective role against mental health disorders.
The foods we eat directly impact the composition of the gut microbiome. A diet rich in fiber, fruits, vegetables, and fermented foods promotes the growth of beneficial bacteria, which, in turn, can positively influence mental health. Conversely, diets high in processed foods, sugar, and unhealthy fats may contribute to inflammation and imbalances in the gut, potentially leading to mental health issues.
Certain nutrients are essential for optimal brain function and mental health. Deficiencies in these nutrients can lead to mental health challenges, while consuming them in adequate amounts may support emotional well-being and cognitive function. Here are some of the most important nutrients for mental health:
Omega-3 Fatty Acids - fatty fish like salmon, walnuts, chia seeds, and flaxseeds
Omega-3 fatty acids are well-known for their anti-inflammatory properties and are crucial for brain health. Numerous studies have shown that omega-3s can reduce symptoms of depression and anxiety. A 2018 meta-analysis published in Translational Psychiatry reviewed several randomized controlled trials and found that omega-3 supplementation had a significant antidepressant effect, particularly in individuals with more severe depression.
Omega-3s are also important for maintaining the structural integrity of brain cells and supporting cognitive function. A diet rich in omega-3s may reduce the risk of neurodegenerative disorders like Alzheimer's disease.
B Vitamins - beef, eggs, salmon, avocado, leafy greens, chicken, legumes
B vitamins, particularly folate (B9), vitamin B6, and vitamin B12, are crucial for mental health because they are involved in the production of neurotransmitters like serotonin, dopamine, and norepinephrine, which regulate mood. Low levels of these vitamins have been linked to depression and cognitive decline.
A study published in The American Journal of Clinical Nutrition in 2019 found that individuals with low levels of folate and vitamin B12 had a higher risk of depression. Additionally, B vitamins help reduce levels of homocysteine, an amino acid linked to increased inflammation and a higher risk of mental health disorders.
Zinc and Magnesium - pumpkin seeds, cashews, almonds, spinach, beef, avocado, balck beans
Both zinc and magnesium are important minerals for brain function and mental health. Zinc plays a role in neurotransmitter function and immune regulation, while magnesium helps regulate the body's response to stress. Deficiencies in either of these minerals have been linked to anxiety and depression.
A study published in Nutrients in 2021 found that magnesium supplementation significantly reduced symptoms of anxiety and depression in individuals with low magnesium levels. Similarly, zinc has been shown to enhance the effects of antidepressants and reduce depressive symptoms when used as a supplement.
Antioxidants - fruits, vegetables, whole grains, nuts, seeds, herbs, and spices
Oxidative stress, which results from an imbalance between free radicals and antioxidants in the body, has been implicated in the development of mental health disorders. Antioxidants help neutralize free radicals and reduce inflammation, protecting the brain from oxidative damage. Vitamins C and E, as well as polyphenols found in fruits, vegetables, and tea, are powerful antioxidants that support mental health.
A 2022 study published in Frontiers in Psychiatry explored the role of antioxidant-rich diets, such as the Mediterranean diet, in mental health. The researchers found that individuals who adhered to a diet rich in fruits, vegetables, and healthy fats had lower levels of depression and anxiety compared to those who consumed a more Western-style diet high in processed foods.
The Role of Processed Foods and Sugar
While certain nutrients support mental health, other dietary components can have detrimental effects. Diets high in processed foods, refined carbohydrates, and added sugars are associated with an increased risk of mental health disorders.
Processed foods often contain unhealthy fats, excessive salt, and added sugars, which can contribute to inflammation in the brain and body. Inflammation is a key factor in the development of depression and anxiety. A study published in Public Health Nutrition in 2021 found that individuals who consumed a diet high in processed foods and sugary beverages had a significantly higher risk of developing depression.
Sugar, in particular, can have a negative impact on mental health by causing fluctuations in blood sugar levels. These fluctuations can lead to mood swings, irritability, and feelings of fatigue. Consuming a diet high in sugar can also affect the brain's reward system, leading to addiction-like behaviors and contributing to mental health challenges such as anxiety and depression.
The link between nutrition and mental health extends to specific conditions such as depression, anxiety, and even attention deficit hyperactivity disorder (ADHD). Research is increasingly showing that diet can play a therapeutic role in managing these conditions.
As mentioned earlier, omega-3 fatty acids, B vitamins, and antioxidants can reduce the risk of depression. The Mediterranean diet, rich in these nutrients, has been shown to have a protective effect against depression. A 2021 randomized controlled trial published in BMC Medicine found that participants who followed a Mediterranean diet for 12 weeks experienced significant reductions in depressive symptoms compared to those who followed a standard diet.
Anxiety disorders are the most common mental health disorders worldwide. A diet rich in magnesium, zinc, and omega-3s may help alleviate symptoms of anxiety.
Attention deficit hyperactivity disorder (ADHD) is a condition that affects both children and adults. While the exact cause of ADHD is not fully understood, research suggests that nutrition may play a role in its management. A 2022 study published in Nutritional Neuroscience found that children with ADHD who consumed a diet high in sugar and processed foods had more severe symptoms than those who followed a healthier diet. Additionally, omega-3 supplementation has been shown to improve attention and reduce hyperactivity in children with ADHD.
The connection between nutrition and mental health is clear: what we eat has a profound impact on how we feel. A diet rich in whole, nutrient-dense foods supports brain function, reduces inflammation, and promotes emotional well-being. Conversely, diets high in processed foods and sugar can contribute to mental health disorders like depression and anxiety.
Incorporating key nutrients like omega-3 fatty acids, B vitamins, zinc, magnesium, and antioxidants into the diet can help support mental health. Additionally, practicing mindful eating can enhance the benefits of a healthy diet by fostering a positive relationship with food and promoting greater awareness of how different foods affect mood and energy.
As the holidays approach, try to incorporate some nourishment into your routine. You’ll be ahead of the game when the new year comes. Of course we will all indulge here and there, just try not to make it the norm. You may notice a clearer mind, less stress, and a happier outlook - sounds delicious to me!
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