Healthy Food, Healthy Mind

“Optimum nutrition is the medicine of tomorrow.”

– Dr Linus Pauling

In so many ways, our bodies are significantly impacted by the food we eat. By now, this should be well known. Or at least I hope so.

If not, do not fret, you’ve landed in the right place.

Over the last 13 years of my life I have obsessed over the effect food has on our bodies and our mental health. Specifically, the relationship between food and mood has always sparked my curiosity. Years ago, I was diagnosed with a mood disorder and I was prescribed medication. A cocktail of anti-depressants and mood stabilizers that I was reluctant to take. My intuition was screaming through my subconscious. Lo and behold, I come across a documentary that would change my life forever.

“Food Matters” , an Australian film, directed by James Colquhoun and Carlo Ledesma explores the connection between food and health. This was my “Aha!” moment. This opened a whole new world for me; a whole new way of living.

What mental health benefits do we receive when eating healthy food?

Well, first, I went down a rabbit hole of all adverse effects unhealthy foods can have on our mental health and it all spelled out my exact symptoms:

• Depression

• Anxiety

• Stress

• Mood Swings

• Brain fog

• Decreased focus

• Low Self-esteem

So, if my diet can have all these adverse effects, why didn’t my doctor mention it?

I decided I would take my health into my own hands and began to do some digging.

HIPPOCRATES (460 – 370 b.c.)

Hippocrates laid down the foundations for modern medicine and he believed the human body had an innate capacity for self-healing. His “Hippocratic Oath” is still recited by medical doctors today.

And in that original oath it states, “I will apply dietetic measures for the benefit of the sick according to my ability and judgment: I will keep them from harm and injustice.”

If food and health are so fundamentally linked, why aren’t dietetic measures applied before medication is prescribed?

But this isn’t meant to be a conspiracy theory attack on the healthcare industry. It is meant to open your eyes to a better way of living. So, let’s get to the meat of this, shall we?

WHAT IS NUTRITION?

Nutrition is the process of providing or obtaining the food necessary for health and growth. It refers to the process by which living organisms (like us) obtain and utilize food to maintain life and health.

Nutrition consists of the following essential components:

• Carbs

• Proteins

• Fats

• Fibers

• Vitamins

• Minerals

• Water

CARBOHYDRATES AND MENTAL HEALTH

Carbs play a crucial role in sustaining mental health by increasing serotonin levels in the brain, regulating blood sugar, optimizes brain function, promotes a healthy gut-brain axis, reduces stress and anxiety, and improves cognitive function.

PROTEIN AND MENTAL HEALTH

Proteins provide amino acids, which are converted into neurotransmitters like serotonin and dopamine. It is also essential for building and repairing brain tissue, regulating mood, supporting cognitive processes like attention, memory, and problem solving, manages stress, and supports the growth of beneficial gut bacteria.

HEALTHY FATS AND MENTAL HEALTH

Healthy fats, particularly omega-3 fatty acids, support brain function, structure and development. Aids in the production of neurotransmitters, such as serotonin and dopamine. Reduces inflammation in the brain, which is a common feature of mental health conditions. Regulates mood and supports cognitive function.

FIBER AND MENTAL HEALTH

Fiber acts as a prebiotic, feeding good bacteria in the gut, producing hormones that influence mood. Reduces stress and anxiety by helping regulate cortisol levels. Fiber-rich foods also contain tryptophan, an amino acid converted into serotonin, which regulates mood. It supports healthy blood flow to the brain and regulates blood sugar levels, promoting deeper sleep and improved mental health.

VITAMINS AND MENTAL HEALTH

Vitamins have a profound effect on maintaining good mental health and here are some of the vitamins that support mental well-being:

B VITAMINS

• Vitamin B6: Involved in neurotransmitter synthesis and regulation of mood.
• Vitamin B9 (Folic acid): Essential for neurotransmitter synthesis and mood regulation.
• Vitamin B12: Plays a critical role in neurotransmitter synthesis and maintenance of healthy nerve cells

Other Essential Vitamins

• Vitamin D: Regulates mood, reduces symptoms of depression and anxiety, and supports cognitive function.
• Vitamin C: Antioxidant properties help reduce oxidative stress and inflammation, supporting cognitive function.
• Vitamin E: Antioxidant properties help protect against cell damage and support cognitive function.

MINERALS AND MENTAL HEALTH

Minerals play a vital part in maintaining good mental health. Here are some essential minerals and their effects on mental wellbeing:

• Magnesium: Regulates stress hormones and anxiety and supports sleep quality.
• Zinc: Essential for neurotransmitter synthesis and regulation, supporting cognitive function and memory and involved in mood regulation.
• Iron: Essential for oxygen transport to the brain, supports cognitive function and focus, and involved in neurotransmitter synthesis.
• Calcium: Regulates mood and anxiety, supports sleep quality, and is involved in neurotransmitter synthesis.
• Potassium: Regulates stress hormones and anxiety, supports sleep quality, and involved in neurotransmitter synthesis.
• Manganese: Supports cognitive function and memory, regulates mood, and is involved in neurotransmitter synthesis.
• Copper: Supports cognitive function and memory, regulates mood, and is involved in neurotransmitter synthesis.
• Selenium: Acts as an antioxidant, reducing oxidative stress, supports cognitive function and memory, and regulates mood.

WATER AND MENTAL HEALTH

Water is essential for focus, attention, and memory. Drinking enough water can help reduce stress and anxiety by regulating cortisol levels, while dehydration can lead to irritability, anxiety, and even depression. Adequate hydration promotes deep sleep and relaxation. Water also helps regulate neurotransmitters, such as serotonin and dopamine, which impact mood.

In future articles, we’ll delve deeper into each of the nutritional components discussed here, exploring the specific foods that are rich in these essential vitamins, minerals, and macronutrients. We’ll also examine the best ways to consume these nutrients, including optimal dosages, preparation methods, and meal timing. By breaking down the complex relationships between nutrition and mental health, our goal is to empower you with the knowledge and tools necessary to make informed choices about your diet and support your overall wellbeing.