Food & Your Mental Health
Food & Mood
Nutrition is very important for brain health and your mental health, and we can only get nutrients from food. Our brain needs a lot of energy to function. In fact, 20% of the nutrients we eat are used by our brain as energy!
There are lots of important reasons why eating well is important for your brain. But let’s just take one specific brain chemical as an example:
Nutrition plays a key role in the production of serotonin in your brain
90% of serotonin is made in your digestive system
Serotonin is an important ‘neurotransmitter’ (chemical messenger) for regulating your moods
Eating the right foods plays a key role in preventing and treating mental health issues like depression
Current research reveals that diet and mental health are related. A poor diet is linked to negative mental health and a greater risk of depression, anxiety, and also impacts memory and learning.
Eating well increases your mood energy and focus .
Food & the Brain
While genes and environment play an important role in brain development, diet is another factor that influences the health of the brain. This is partly because much of the brain’s structure is derived directly from food. So it is easy to see why what we eat will have a dramatic effect on our thoughts and feelings. Just as the products that we put into a car affect its performance, so the engine of our thoughts and feelings is designed to work most effectively when certain nutritional requirements are met. The brain is acutely sensitive to what we consume in our daily lives. To remain healthy, it needs different amounts of the following essential nutrients:
Complex carbohydrates
Essential fatty acids (EFAs)
Amino acids
Vitamins and Minerals
Water
Source: https://safeminds.org.au/
Tips from Nutrition Australia to boost your mood with food!
Choose the right carbohydrates!
Our brain runs primarily on glucose which we get from eating carbohydrate rich foods. Not getting enough carbohydrates can make you feel grumpy and tired as the brain is no longer getting an adequate glucose supply.
Better carbohydrate choices for sustained energy release:
Fruit
Vegetables
Wholegrains like grainy bread, brown rice and oats
Sweet potatoes
Milk and yoghurt
Timing is important
When you eat can have an effect on your mood:
Going long periods of time without eating can cause a drop in blood sugar levels, leading to feeling tired and irritable.
Eating good sized meals on a consistent schedule will help maintain steady blood sugar levels and result in an even mood.
Eat more plant foods
Plant foods include vegetables, legumes, fruits, grains and nuts and seeds. Many of these are high in fibre. The good bacteria in our large intestine helps manage our mood and stress levels. Eating foods high in fibre and drinking lots of water supports the good bacteria to help us feel happier.
Eat protein rich foods
Protein is essential to a good mood. Foods like fish, red meat, poultry, eggs and legumes contain amino acids. Tryptophan is an important amino acid that helps increase the amount of serotonin that is made in the brain. Serotonin is known as the ‘happy hormone’ as it promotes feelings of calm and relaxation, whilst defending against depression. So, add eggs to your breakfast, some protein to a sandwich at lunch and include some protein with dinner.
Omega 3s
Researchers have noted that omega-3 polyunsaturated fatty acids may help protect against depression.
Omega 3’s are found in fatty fish, seafood, flaxseeds and walnuts.
Try to aim for at least three 120 gram servings of oily fish like salmon or mackerel each week.
If you struggle to reach this, discuss with your doctor whether fish oil or vegan omega 3 supplements would be beneficial.
Probiotics
It turns out that the bacteria living in our digestive system plays a crucial role in reducing anxiety, depression and our perception of stress. There are hundreds of species of bacteria in our gut, and it’s important to have more of the good kind of bacteria. Eating foods high in fibre, drinking plenty of water and getting more probiotics into your diet can keep your gut healthy and your mood stable. Foods like yogurt, sauerkraut, kimchi, kombucha and fermented veggies are all high in probiotics, but can contain high levels of sodium or salt, so should be enjoyed occasionally.
Hydration
Over 70 percent of our brain is made up of water, so it makes sense that being dehydrated is going to compromise how we are feeling. Aim to drink 2 litres of fluid a day – mainly from water – to avoid headaches, poor concentration and low mood.
If you are struggling with eating habits or body image please make an appointment to see the SSO or School Counsellor so we can help and connect you with the right support. Visit https://butterfly.org.au/where-do-i-start/ for more information.
Source: https://nutritionaustralia.org/fact-sheets/food-and-mood/