Food as Medicine for Mental Health
Just like sleep, nutrition is another lifestyle factor that impacts both physical and mental health. Over the last several years, more and more data has proven our common sense knowledge on a healthy diet as an important part of our overall wellness not just for things like cardiovascular health but also mental health.
The Nutrition-Mental Health Link
Nutrition plays a critical role in brain function and emotional regulation. The brain is a highly active organ that requires nutrients like omega-3 fatty acids, B vitamins, antioxidants and amino acids to work well. Thinking is hard work!
The old adage “you are what you eat” is particularly applicable to brain health. The building blocks of our neurotransmitters like serotonin, dopamine, and melatonin are proteins, carbohydrates, and fats that we get from our food.
Food is also culturally and socially important. Humans eat for nutrition, but also for connection, comfort and ritual all of which are important contributors to our mental health. Eating a well balanced, varied diet of foods you enjoy in a way you enjoy goes a long way in keeping our brains and souls happy and healthy.
Variety as the Spice of Life
There are numerous studies that demonstrate the benefits of particular nutrients like omega-3 fatty acids, B vitamins, or folate, and while those studies certainly highlight the importance of nutrients on mental health, that’s an awfully technical way to look at something as rich as food. More interesting, and more applicable though, are studies showing that eating a variety of whole foods has mental health benefits.
Mediterranean Diet and Mental Health:
A study published in the American Journal of Clinical Nutrition found that adherence to a Mediterranean diet, characterized by a high intake of fruits, vegetables, whole grains, legumes, fish, and healthy fats, was associated with a reduced risk of depression. The diverse nutrient profile of this diet may contribute to improved mental well-being (Sánchez-Villegas et al., 2009).
2. Diversity of Food Choices and Depression:
Research published in the journal Nutrients examined the association between dietary diversity and mental health. The study indicated that higher dietary diversity was linked to lower levels of depression and anxiety. The researchers emphasized that a varied diet may provide essential nutrients that support brain health (Wang et al., 2018).
3. The Role of Nutrients in Mental Health:
A systematic review in the Journal of Nutritional Biochemistry discussed how various nutrients found in a wide range of foods, such as vitamins, minerals, and phytochemicals, play critical roles in brain function and mental health. The review highlighted that diets lacking in diversity may lead to deficiencies that negatively impact mental well-being (Barker et al., 2017).
4. Food Variety and Cognitive Function:
A study published in the Journal of Gerontology found that greater dietary diversity was associated with better cognitive performance and lower risks of cognitive decline as people age, suggesting that a varied diet supports not only mental health but also cognitive health (Huang et al., 2020).
5. Nutritional Psychiatry and Food Diversity:
In a review article in Psychiatry Research, researchers explored the concept of nutritional psychiatry and emphasized that dietary variety is essential for mental health. They noted that different food groups provide different bioactive compounds that can influence mood and cognitive function, thus highlighting the importance of a balanced and diverse diet (Firth et al., 2020).
Small Changes for Your Mental Health
In working with patients, and in my own personal experience, the idea of completely overhauling one’s diet can be super overwhelming. Luckily, the idea of adding variety can be much more manageable. I often work with patients to add one fruit or vegetable to their usual meals. Some examples:
Add a banana to your morning bowl of cereal
Sprinkle chia or flax seed and frozen berries into your oatmeal
Add lettuce, pickles and tomatoes to a turkey sandwhich
Have a side of carrots and hummus with a bowl of soup
Add diced bell peppers to spaghetti sauce
Microwave a bag of frozen green peas as a side to meatloaf and mashed potatoes (a favorite in my house as a kid was to put the peas on the mashed potatoes so it looks like a birds nest!)
Swap a snack of flavored yogurt to a serving a greek yogurt with fresh berries and granola
Add a targeted supplement such as magnesium glycinate for sleep and anxiety or a high quality multivitamin to address lacking diet
Nutrition as Part of Comprehensive Psychiatry
Nutritional changes can stand alone in improving mental health but for most of our patients at White Pine Mental Health & Wellness, a combination of medication, counseling, and lifestyle changes is most effective. If you choose to work with us to treat your anxiety, depression, OCD or other mental health concerns, we’ll thoroughly assess your current symptoms, previous treatment, as well as your current lifestyle.
Together we’ll discuss changes that might be helpful and collaboratively create a comprehensive behavioral health plan that feels manageable and appropriate to you. At each visit, we’ll discuss successes and challenges and how we can move forward to help you feel your best.
Work With Us
If you live in Alabama, Idaho, or Florida and would like to receive comprehensive care, schedule an appointment with one of our providers. Both Kathryn Werner, PA-C and Stacey Whitaker, PA-C are experts in treatment anxiety, depression, OCD and other mental health concerns with a comprehensive, caring approach. We’d love to learn more about you and help you feel your best!
