There are many factors that contribute to mental health such as relationships, being able to cope
under stress and the balance of our brain’s neurotransmitters. However, mental health isn’t just
about psychology and behaviour, nutrition plays a crucial role too in the health of our brains and
the way they function.
The food you eat can have a huge impact on the way your brain functions and the way you feel.
There are nutrients that enhance memory and cognitive function, as well as foods that give you
better energy and motivation, contributing to how you feel overall.
There are also foods that are detrimental to brain health and emotional regulation, such as sugar.
You know the kid at the party who ate too many sweets? The one rolling around screaming twenty
minutes later? Well that’s how sugar, for example, affects your brain. Blood sugar fluctuations
cause irritability, mood swings and erratic behaviours as the body struggles desperately to find its
balance. Sugar has become so socially acceptable that its role in mood dysregulation is often
overlooked.
Nutrition plays a crucial role in mental health and there are certain foods and nutrients that can
positively address mood-specific issues such as anxiety, depression, attention and sleep issues.
There are foods that can help prevent memory decline in later life, as well as foods that protect the
brain from oxidative damage. Mental health is a complex issue and nutrition has an important role
to play in both treatment and prevention of mental health disorders.
Optimal brain health. Foods to avoid:
Generally the foods that are detrimental to brain health are pro-inflammatory foods, foods that
create oxidative stress and neurotoxins like aspartame.
- Refined sugar
- Alcohol
- Processed fats, such as trans fats
- Caffeine
- Aspartame
- Synthetic additives
9 important nutrients for brain health and where to get them:
1. Fruits and vegetables
They contain an array of beneficial phytonutrients and antioxidants. Aim for 8-10 a day to help
moods.
2. Omega-3 fats
Good oils lower inflammation and provide the raw material for healthy nerve cell membranes and
serotonin, the feel-good neurotransmitter.
Good sources include wild salmon, trout, sardines, anchovies, avocados, almond, walnuts, seeds
and cold-pressed seed oils.
3. Antioxidants
Antioxidants play an important role in the health of the whole body, including brain health. Eating a
wide variety of colours of vegetables provides a wide variety of antioxidants.
Antioxidant-rich foods include blueberries, raspberries, blackberries, cherries, cranberries,
pomegranates, cacao powder and dark chocolate, green tea, walnuts, sweet potato, carrots, Brazil
nuts and green leafy veg.
4. Magnesium
Magnesium has been hailed as “nature’s tranquilliser” for its ability to calm the nervous system. It’s
particularly useful for sleep disorders and anxiety.
Magnesium-rich foods include green leafy vegetables, almonds, quinoa, cashews and pumpkin
seeds.
5. Zinc
Zinc plays an important role in the synthesis of the feel-good neurotransmitter serotonin, as well as
being a potent antioxidant.
Zinc-rich foods include seafood especially oysters, asparagus, egg yolks, sesame and pumpkin
seeds, fish, grass-fed beef, lamb, spinach, chickpeas, cashews and shiitake mushrooms.
6. B vitamins
Vitamin B3 (Niacin), B6, B12 and folate play crucial roles as co-factors in the synthesis of
neurotransmitters. Research suggests that B vitamins “significantly reduce symptoms associated
with schizophrenia - more so than standard drug treatments alone”, according to
Dr. Mercola. In his
article he speaks with one of the worldwide authorities on niacin and its use in psychiatric
conditions, Dr. Andrew Saul, editor-in-chief of the Orthomolecular News Service and author of
‘Niacin - The Real Story’ - a fascinating body of research that documents many clinical examples of
the important role niacin plays in mental health.
Foods rich in B vitamins include: green leafy vegetables, asparagus, lentils, eggs, cauliflower,
broccoli, sardines, lamb, grass-fed beef, tuna and salmon.
7. Probiotics
The gut-brain-axis is currently being studied extensively. It’s all about the link between the health of
the gut and the health of the brain and mood regulation. According to
David Perlmutter , M.D.,
editor-in-chief of the upcoming scientific textbook The Microbiome and the Brain, “The digestive
system, and specifically the intestines and their resident bacteria, are playing an incredible role in
keeping the body healthy,” and that, “The gut is critically involved in regulating inflammation, the
underlying mechanism related to our most dreaded brain conditions like Alzheimer's disease,
Parkinson's disease, and multiple sclerosis.”
Probiotic-rich foods include kimchi, kefir, saurekraut, miso, kombucha, live yogurt and fermented
vegetables.
8. Prebiotics
These are foods that feed the probiotics in your gut. One way of increasing and supporting your
microbiome is to eat prebiotic-rich foods.
Prebiotic-rich foods include asparagus, artichokes, chicory, garlic, onions, leeks, root veggies like
squash, sweet potato, turnips, carrots and beetroot, cabbage and dandelion greens.
9. Tryptophan
Tryptophan is an amino acid that is used to make the feel-good neurotransmitter serotonin, which
is needed for mood and pain regulation, appetite and craving control, as well as healthy sleep
patterns. Tryptophan-rich foods are best eaten with slow-release carbohydrates, as insulin is
required for tryptophan to cross the blood-brain barrier.
Tryptophan-rich foods include turkey, chickpeas, eggs, nuts, seeds, seafood and bananas.
The stress response and its role in how you feel
As well as ensuring you are eating the foods listed above, it’s crucial that lifestyle factors are
addressed which could be contributing to your quality of life and how you feel. Stress plays a huge
role in how our bodies function, and in today’s world many people are running around in a constant
state of fight or flight, causing adrenal imbalances, anxiety, insomnia and a host of other issues.
The body’s stress response is a clever mechanism designed to save you in times of physical
threat, yet today our stress response isn’t just kicking-in in times of emergency, it keeps us on high
alert during traffic jams, deadlines at work, relationship issues, financial concerns and all the
pressures that come with our modern lifestyles. Our ancestors simply didn’t have the constant
onslaught of stressors and information overload that we have today, and it’s believed our bodies
cannot deal with it.
Holistic health involves looking at as many factors as possible that may be contributing to ill health
and addressing them one by one.
Support your mental health holistically:
- Get a good night’s sleep.
- Eat a diet rich in brain-supporting nutrients.
- Address your stress.
- Learn relaxation techniques.
- Get into nature more.
- Avoid sugar and refined white carbohydrates to keep blood sugar levels balanced.
- Avoid recreational drugs and stimulants.
- Eat quality protein with each meal and snack.
- See a nutritional therapist to get a bespoke plan to address your own specific needs.
Walk the path of wellness
Reaching a state of physical and mental health involves commitment and changing habits that no
longer serve you. Sometimes the priority may be addressing underlying biochemical imbalances,
such as adrenal fatigue or hormonal issues. Sometimes it’s about correcting nutritional deficiencies
or eating a diet to regulate moods. Quality herbs and supplements may be needed to provide
further support to the body and mind, such as high dose magnesium before bed to enhance sleep,
or a special adrenal formula to buffer the stress response. No two people are the same and each
person has their own unique requirements, so working with a professional practitioner is advised to
help you find out exactly what you need to do to walk your own path of wellness.
Article by
Jo Rowkins DipNT MBANT, Nutritional Therapist