The connection between what we eat and how we feel has gained significant attention in recent years. While we’ve long understood that a healthy diet is key to physical well-being, emerging research shows that it also plays a crucial role in our mental health.
The phrase “you are what you eat” has never been more relevant, especially when it comes to understanding the profound impact that diet can have on our mood, cognitive function, and overall mental well-being.
In this blog, we will explore the connection between the mind and the diet and focus on foods known to contribute to bettering your physical and mental health.
If you or a loved one are struggling with your mental health, it may be time to speak to a San Diego psychiatrist. Speaking to a provider at Sacred Psychiatric in San Diego is a great place to start.
What is the Correlation?
The gut, often referred to as the “second brain,” houses trillions of bacteria that produce neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), all of which play vital roles in regulating mood and mental health. The gut and brain communicate bidirectionally through the vagus nerve, hormones, and immune system.
Essential amino acids cannot be made by the body. As a result, they must come from food. Proteins in the diet provide amino acids, the building blocks for neurotransmitters like serotonin and dopamine, which are crucial for mood regulation. Carbohydrates help with the production of insulin, which in turn aids in the uptake of tryptophan (a precursor to serotonin) in the brain.
Deficiencies in essential nutrients like Vitamin D, B vitamins, magnesium, and zinc are associated with mental health disorders. Similarly, diets high in refined sugars and carbohydrates can cause blood sugar spikes and crashes, leading to mood swings, irritability, and anxiety.
A balanced, nutrient-rich diet can promote a healthy gut microbiome, leading to better mental health outcomes. Conversely, an unhealthy diet can disrupt gut health, leading to inflammation, mood disorders, and cognitive decline.
If you find it difficult to have that balance within your lifestyle, it may be time to seek mental health services in San Diego to explore treatment options.
Foods to Incorporate
Just as certain foods can support mental health, others can have a negative impact. Below are categories of items to consider incorporating into your diet.
- Probiotics such as yogurt, kefir, sauerkraut, kimchi, miso, and tempeh, support a healthy gut microbiome, which in turn influences brain health. These beneficial bacteria can reduce inflammation.
- Omega-3s, including fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, are essential fats that play a critical role in brain function and development. They have been shown to reduce inflammation
- Antioxidants protect the brain from oxidative stress, which can damage cells and contribute to aging and cognitive decline. Items rich in antioxidants include berries (blueberries, strawberries), leafy greens (spinach, kale), broccoli, and tomatoes.
- Whole grains like Oats, quinoa, brown rice, whole wheat, and barley are a great source of complex carbohydrates, which provide a steady supply of glucose, the brain’s primary energy source. They also promote the production of serotonin.
- Proteins (chicken, turkey, tofu, eggs, and legumes) are made up of amino acids, the building blocks of neurotransmitters that regulate mood and cognitive function. Including enough protein in your diet can help ensure that your brain has the resources it needs to function optimally.
- Magnesium is a mineral that helps regulate the nervous system and has been shown to alleviate symptoms of anxiety and depression; this includes items such as dark chocolate, nuts (almonds, cashews), seeds (pumpkin, sunflower), and leafy greens.
- Fermented foods, like kimchi, sauerkraut, pickles, and kombucha, are another excellent source of probiotics, which contribute to a healthy gut microbiome.
Things to avoid or limit in your diet include refined sugars, trans fats, and processed foods.
The next time you’re planning a meal, remember that you’re not just feeding your body—you’re nourishing your mind too. Prioritize foods that promote mental health and if you find that you continue to struggle with symptoms it may be time for you to get support for anxiety treatment.