What to eat for good mental health

The World Health Organization (WHO) has said that ‘there is no health without mental health’- and in recent years we are coming to see that the flip side is also true. Mental health without physical health is difficult to achieve. Although this is a relatively new field of research- it makes perfect sense. Think about times you’ve been eating well, you’re in control of your diet, you’re on top of your exercise, you sleep like a baby…I’d guess you felt more positive emotions, and a general sense of ‘well-being’. Contrast that to times of illness- where your gloomy mood inevitably follows your struggling body.

In fact, researchers are increasingly viewing depression as a ‘whole body disorder’, with dysfunction of the immune system being key. It is believed this is due to risk factors including poor diet, lack of exercise, obesity, smoking, sleep disturbance, stress and vitamin D deficiency. These environmental stressors influence our gut microbiota- which are essential in many body functions.

In a nut shell- poor diet (not enough nutrient rich foods, lack of fibre, plus high saturated fat and refined sugars) appear to impact your gut microbiota, your brain, and are linked to poorer mental health.

Chicken or the egg, you ask? Well you’d also be right! It is well documented that depression may  lead to poorer diet choices, especially food high in saturated fats and refined sugar (Tim Tams at the end of a hard day seems like the obvious choice!) Although there is a short-term benefit from something like chocolate, the long term effect appears to maintain depressive symptoms over time.

So what should we eat to improve our mental health? Sadly, there is no magic food!

A good mental health diet includes lots of plant foods such as vegetables, salads, fruits, legumes (eg. chickpeas, lentils, tofu), wholegrains and raw nuts; fish and lean red meats; and healthy fats such as olive oil and avocado. Make sure you get plenty of fibre: it is essential to gut health, and fermented foods too, like kombucha or kimchi.

Eating this ‘good stuff’ should also be coupled with avoiding the bad stuff (you know, the stuff that tastes good!) like processed foods, sugary foods and refined carbohydrates, even artificial sweeteners and emulsifiers.

As we aren’t able to gain enough nutrients from our food quantity (have you seen what 5 serves of veggies a day looks like!) supplementation can provide the bridge in our nutritional gap. Omega 3 fatty acids, found in fish, appear to be helpful for people suffering from quite serious depression. This is your Fish Oil tablet. Vitamin B and D, as well as Zinc appear to benefit mental health. There is also an amino acid called N-Acetyl Cysteine (NAC) that has been shown to be particularly helpful for people with depression, schizophrenia and bipolar disorders.  

If you’re struggling, start with a small change. Replace soft drinks for water, white bread for multigrain, or chocolate for fruit. Talk to a GP or dietician about making more global changes and coming up with a sustainable program. A good psychologist will also work with you to plan your diet, as we become increasingly aware of the gut-mind link.

Any change you make in the right direction will make a difference, so help your brain by helping your body!