Nutrition and Mental Health
Table of content:
Introduction
The human brain requires constant fuel to function optimally. Additionally, the quality of fuel has a tremendous impact on the brain’s output. The higher the quality of fuel provided, the better the brain can function. Many of us forget to include our brain in our quest for improved health and may overlook the importance of our nutrition for all systems in the body. The human brain can only use the fuel provided, meaning the types of foods consumed will have a direct impact on the ability of the brain to complete its daily tasks and functions. This vital connection has been gathering more attention from healthcare providers and researchers resulting in recommendations and treatment options that go beyond pharmaceutical options.
So why does this matter? The bacteria living in the gut are influenced by the diet that we consume. A diet high in refined sugars can impair brain function and even exacerbate mood disorders like depression and anxiety. This dysfunction may be partially due to an inability of the gut microbes to create the neurotransmitters required for optimal mental health. If the gut bacteria are starved of adequate and balanced nutrition, their ability to function, i.e. create neurotransmitters, will be diminished.
The infamous neurotransmitter serotonin, arguably one of the most well-known neurotransmitters, is mostly produced in our GI tract. Current estimates are that 90-95% of our body’s serotonin is stored in the gut! This one neurotransmitter has a pivotal role in regulating mood, appetite, and sleep. A lack of adequate serotonin may be a contributing factor to poor mental health.
Meet The Second Brain- Our Gut
One way to ensure that your gut is being given the opportunity to house beneficial bacteria is to eat a varied diet filled with plants, lean protein, probiotics and minimally processed foods. Avoidance of sugar laden highly processed foods helps to support gut health and encourages the beneficial bacteria to propagate and prosper.
As we continue to uncover the complexities of the relationship between nutrition and mental health, it becomes increasingly clear that mental health is deeply interconnected with our physical health. Therefore a holistic approach to health and well-being should encompass both physical and mental aspects, with nutrition playing a pivotal role.
The gut microbiota has influence in the production of many brain chemicals including serotonin, dopamine, norepinephrine and GABA. If the gut microbiome is in disarray this can result in under or over production of any of these neurotransmitters. Resulting effects in humans is still being researched, but animal studies have found that gut synthesis of neurotransmitters has a significant impact on central nervous system levels of these neurotransmitters.
Foods For Mental Health
Current research supports the Mediterranean Diet as the best diet-focused intervention for depression. The Mediterranean Diet has also shown promise as being an eating pattern that can reduce feelings of anxiety.
The Mediterranean Diet is an anti-inflammatory eating pattern characterized by an emphasis placed on whole foods such as fruits, vegetables, legumes, nuts, and whole grains. The Mediterranean Diet’s name comes from the fact that it’s a dietary and lifestyle pattern based on the traditional eating habits of several Mediterranean Sea cultures. The diet pattern has a higher nutrient density than a typical Western diet due to its focus on whole foods and specifically its higher consumption of plant-based foods. The Mediterranean Diet also incorporates olive oil which has been found to decrease cholesterol levels and have anti-inflammatory effects in the body.
Olive oil is a rich source of omega fatty acids including omega-3, omega-6, and omega-9 fatty acids. Omega-3 fatty acids are found in some types of fish and fish oil and are known to play an important role in brain function and development. A typical Western diet tends to be high in saturated and trans fats and low in omega fatty acids. The mechanism by which omega fatty acids support mental health includes an improvement in blood circulation to the brain. Consuming omega-3 fatty acids in food or supplement form may even lower the risk of high blood pressure and heart disease. Because omega-3 therapy is also well tolerated with minimal risk, it’s also considered generally safe to increase your intake, especially through dietary interventions rather than supplementation.
The Mediterranean Diet may also have a positive impact on the gut microbiome due to its higher intake of fiber and plant foods. Higher fiber intake has generally been associated with a decreased risk of depression. This is likely thanks to the influence a higher fiber diet has on the gut microbiome. Similar health benefits have been found in individuals who follow another diet of interest, a healthful Japanese dietary pattern. This dietary pattern includes intake of mushrooms, seaweed, whole soybean products, fish, and plant foods. Both diets share common characteristics of avoidance of high sugar intake and limiting intake of highly processed food products.
Some research suggests that simply following a dietary pattern that is different from the typical Western diet pattern may be even more important than encouraging any one specific dietary pattern. A typical Western diet is characterized as being low in nutrient density, plant-deficient, and high in sugar. There is additionally a higher intake of highly processed foods and generally a lower intake of foods in their whole form. Research supports that diet quality has a significant impact on our mental health and our risk for mental illness. Dietary intake is considered a modifiable risk factor, meaning that an individual has the agency and ability to make changes to their diet that can influence health outcomes.
Vitamin D and Mental Health
Several nutrient deficiencies have been found to be common among people with various mental health conditions. Among these include a deficiency in Vitamin D, also known as cholecalciferol, a hormonal compound that has recently been gaining more attention. Vitamin D receptors have been identified in the human brain further suggesting that vitamin D has a role in our mental health and nervous system function.
Vitamin D was discovered in the early 20th century by scientists studying nutrition deficiencies. It was identified as the main vitamin deficiency that caused rickets. Rickets is a softening and weakening of bone tissue that affects children. A vitamin D deficiency in adult populations leads to a softening of the bones known as osteomalacia. These diseases of bones are no longer common in the United States thanks to the work of earlier scientists. All of these bone disorders share the characteristic of low vitamin D levels. But vitamin D does more in our bodies than protect our bones. Vitamin D has been garnering attention for the numerous links pointing to the importance of adequate vitamin D levels for various body systems and functions.
Vitamin D has a role in the body’s inflammatory and immune systems as well as hormone levels and metabolic health. Our GI tract is home to thousands of different microorganisms that make up the gut microbiome. These bacteria have a relationship with our intestinal epithelial layer and the local mucosal immune system. The body’s immune system uses vitamin D to fight off bacteria and viruses. Without adequate vitamin D intake not only is bone health at risk, but immune function can also suffer. When the immune system isn’t functioning well the body has a higher risk of developing infections such as colds and cases of flu.
Our body has the ability to make its own vitamin D, also known as endogenous vitamin D. The body’s ability to create vitamin D is dependent upon several factors including sun exposure and kidney health. Many of us don’t make enough vitamin D for optimal health and would benefit from supplementation. Additionally, there are several modern-day practices such as wearing sunscreen and working indoor jobs that have reduced many people’s daily exposure to the sun and therefore reduced the body’s ability to create vitamin D. Another challenge is the lack of natural sources of vitamin D in our food system, thus making it difficult to reach your daily vitamin D goals through diet alone. To work around these particular hurdles many individuals require supplementation to ensure adequate intake.
Before beginning any supplement it is important to first discuss your health-related concerns with your Doctor. Even though vitamins and minerals are essential for living, many of them have upper limits that can result in toxicity if over-consumed. Furthermore, not all supplements are created equally, and working with a medical professional to help you find the best dose and brand for you will ensure that you minimize the chance of causing yourself harm.
Professional Support: Registered Dietitians
Here are some benefits of adding a Registered Dietitian to your care team:
Individualized Treatment
RDs provide dietary and lifestyle modification advice based on your individual needs and health goals.
Evidence-Based Practice using Medical Nutrition Therapy (MNT)
RDs use the latest scientific research to make nutrition recommendations. MNT can only be provided by RDs and is unique to working with a Dietitian. MNT is a nutrition-based treatment that can be beneficial for numerous health conditions. Nutrition education provided by a dietitian is based on factors and behaviors that have been tested and demonstrated to improve individual health outcomes. RDs can be a key team member in the management of chronic medical conditions including, but not limited to: diabetes, heart disease, and eating disorders.
Long-Term Success
RDs focus on teaching sustainable changes to your diet and lifestyle rather than using fad diets and other quick fixes. RDs are skilled in working with clients to problem-solve potential barriers that may be holding individuals back from making lasting changes.
Behavior Modification
RDs can help address lifestyle and behavior-related nutrition problems and guide you towards health-promoting eating practices, supporting both your physical and mental well-being.
Ongoing Support
RDs provide support and accountability, helping you stay on track with your health goals and keeping you motivated along the way.
RDs play an important role in treating clients with various medical conditions and many RD services are covered by medical insurance providers. In addition to providing a full assessment of your nutrition status, dietitians also consider eating patterns, food allergies, therapeutic needs (such as texture modfiication), food preferences and aversions, socioeconomic barriers, and religious beliefs that can influence food consumption and eating practices. RDs provide a safe and non-judgmental space for individuals to make lasting behavior changes and improve their relationship with food and diet.
Next Steps
Research shows a strong connection between mental health and nutrition. Focus on diet quality may be more important than following any specific dietary pattern. Any deviation from the standard American or Western diet pattern has been found to have health benefits with nutrition and lifestyle choices having an integral role in promotion of mental and physical health.
Interested in making dietary changes but not sure where to start? Using evidence-based interventions a Registered Dietitian is a food and nutrition expert who can help you create an individualized eating pattern to help you meet your health goals.