March is National Nutrition Month. You probably know that making healthy food choices is important for your physical health. But did you know that what you eat also affects your mental health? Dr. Zeeshan Faruqui, Director of Interventional Psychiatry at Keystone Behavioral Health, discusses the connection between food and the brain in today’s Take Care article.
Mind-Body Connection
You’ve probably experienced moments when your body involuntarily reacts to what’s going on in your mind. If you feel nervous, your hands might get sweaty. If you’ve been stressed, you might notice tight, achy muscles or a headache. The reverse is also true: what’s going on in your body has a direct impact on your mind. The connection is strong.
Think of your brain as the control center. It is not only responsible for your thoughts and emotions, but also for almost everything your body does. It tells your body to react when you want to move or speak. It also controls the automatic function of organs like your heart and lungs. Your brain never takes a break; even when you are sleeping it is still hard at work.
With such an important job, the brain needs a steady source of fuel to operate at its best; that fuel comes from what you eat and drink. If you aren’t giving your brain what it needs, your body and mind are affected negatively, which has a direct impact on mood and mental health.
Food Impacts Mood
Foods that are rich in vitamins, minerals and antioxidants nourish the brain. Foods that are refined or highly processed usually don’t contain those nutritious elements. Eating too much processed food can even cause inflammation and harm to the brain and body. One example is diets high in refined sugars (processed sugar that is added to foods; not the type of sugar found in whole foods like fruit). Studies have shown that consuming too much refined sugar is linked to poor brain function, and possibly to worsening symptoms associated with mood disorders such as depression.
Another way food impacts mood is through gut health. The nerve cells in your gastrointestinal tract not only help you digest food but also guide your emotional responses to what you eat. Your intestinal system has a significant impact on the function of neurotransmitters like serotonin (which regulates sleep, hunger, moods and reduces the sensation of pain). Your gut can even react to your mood by speeding up or slowing down to match how you’re feeling.
Foods that support gut health include beans, nuts, seeds, fruits, vegetables, yogurt, foods high in fiber and fermented foods (such as kombucha, miso, pickles and sauerkraut).
Brain-Healthy Diets
Nutrient-dense, minimally processed and plant-based foods are important for brain health. Two examples of eating patterns that prioritize these types of foods are the Mediterranean and traditional Japanese diets.
These eating plans include lots of vegetables, fruits, whole grains, seafood, legumes, nuts and olive oil, with small or moderate amounts of lean meats, eggs and dairy products. Red meats, sweets and processed foods are limited.
Statistics show only about 10% of adults in the U.S. eat the recommended amount of fruits and vegetables daily, and more than half don’t drink enough water. Most of us could be making better choices to be kinder to our bodies and minds.
Healthy Habits
Immediately making drastic changes to how you’re eating isn’t realistic for most people to keep up with long-term. But adding smaller healthy habits into your routine can start you in the right direction. Give some of these a try and see if you notice an improvement in your mood and energy levels.
Eat consistently, including protein. Eating at regular intervals provides your brain with a steady fuel supply and stabilizes blood sugar, which impacts mood and energy. Making sure each meal has a source of protein is also important, as protein contains amino acids that your brain needs to help manage your mood. Studies show protein deficiency is linked to a higher rate of depression and low mood.
Stay hydrated. Even mild dehydration can have a negative impact on your mood, energy levels and concentration. The brain is about 75% water, so proper hydration is important to keep the mind and body functioning at their best.
Notice how caffeine affects you. Some people report feeling nervous or irritable after drinking caffeinated beverages. If you consume caffeine, take note of whether it affects your mood and/or sleep quality.
Balance your meals. Healthy fats are required for your brain to function properly. Some good foods for this include fatty fish (salmon, tuna, mackerel, sardines), extra virgin olive oil, nuts, seeds, avocados, milk and eggs. Trans fats, which are commonly found in processed or packaged meals, can negatively impact your mood and physical health. Your brain and body also need vitamins and minerals to remain healthy. Whole grains, fruits and veggies are good options.
Don’t make fast food a habit. It’s convenient to pick up a meal at a drive-through, but fast foods are often highly processed and contain things that aren’t good for us mentally or physically. Try to limit unhealthy choices, and plan ahead to prioritize feeding your body the things it needs, and not just what’s easiest.
Eat with family or friends. Studies show enjoying meals with loved ones has numerous psychological, social and biological benefits. Try to have at least one meal each week with a person or group of people you like spending time with. Turn off the TV so you can focus on enjoying the food and conversation.
Conclusion
While making healthy food choices has benefits for both physical and mental health, sometimes it is not enough and additional help is needed. If you are experiencing struggles with your mental health, talk to your healthcare provider or a mental health professional. You can also call or text 988 at any time for immediate, free mental health support.
Taking care of your mental health is just as important as your physical health, so do not hesitate to talk to your doctor about any concerns you may have.
This article contains general information only and should not be used as a substitute for professional diagnosis, treatment or care by a qualified health care provider.
