Mental Health and Nutrition
- nirmalswasthya
- Nov 2, 2021
- 7 min read
Emotional, psychological, and social well-being all contribute to one's mental health. It has an impact on how one thinks, feels, and acts. It also influences how a person deals with stress, their social interactions, and decision making.
Anxiety and depression have been found to be the most frequent mental health problems globally. According to WHO’s prediction, depression will be one of the world's top mental health issues by 2030.
People have been locked up in their residences since the pandemic began with the breakout of COVID-19, causing decreased activity levels, irregular sleeping habits, abnormal eating routines, work stress, and uncertainty of what is next in store for all of us, causing stress to increase. When the human brain receives quality fuel in the form of the diet, it performs optimally. Consumption of high-quality meals rich in vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress, which occurs when the body utilises oxygen and causes cell damage.
Image 1: 01 February in Blog by Susan Tomassini (melatonin, mood, serotonin, tryptophan).
Image 2: Stephen Magrath. CC0 1.0 Universal
Foods to avoid: Diets rich in refined or processed foods are detrimental to the brain and its functioning. It disrupts insulin control and increases inflammation and oxidative damage. There have been studies that show a link between high-refined-sugar diets and impaired brain function, as well as increasing onset of mood disorders such as depression. Sugary beverages and foods, such as soda, candy, coffee drinks, and sweets, may appear to offer a mood lift at first, but they are followed by a significant crash that can leave you feeling depressed, exhausted, and empty. Stress eating: Many factors contribute to mental health problems, such as: 1. Biological factors, such as genetic make-up or chemistry of the brain, 2. Life experiences of a person, such as experiences of trauma or abuse, 3. Family history of the prevalence of mental health issues.
A person’s eating habits can be influenced by their mental health. For example, when angry or disturbed, people tend to reach for less healthy meals such as sweets or highly processed snack foods. It has been shown that anti-depressants and anti-anxiety medicines enhance hunger and desire. In each of these cases, suffering with mental health makes choosing and sticking to a healthy diet difficult. Nutritional insufficiency is an important aspect of the diets of individuals suffering from mental illnesses. According to studies, the usage of critical nutrient supplements is also beneficial in decreasing patient symptoms. Certain supplements that contain amino acids have alsohave been found to reduce symptoms, as they are converted to neurotransmitters which in turn helps reduce depression and other mental health problems. Omega-3 fatty acids: Omega-3 Fatty Acids are a type of essential fatty acids that are needed for brain development and cell signaling. A study in “Frontiers in Physiology” discusses how they lower inflammation levels and their relevance in brain health due to their anti-inflammatory actions. Scientists have looked at Omega-3's possible impacts on mental health. However, further research and work is required in this area. A systematic review and meta-analysis research on “Association of Use of Omega-3 Polyunsaturated Fatty Acids with Changes in Severity of Anxiety Symptoms” was conducted, as well as a meta-analysis of double-blind randomized placebo-controlled trials to assess the efficacy of Omega-3 Polyunsaturated Fatty Acids (PUFAs), Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA), in the improvement of depression found omega-3 supplements to be effective in treating anxiety and depression in adults. Proteins: Proteins, which are made up of amino acids, are essential building blocks of life. All necessary amino acids are found in a high-quality protein diet. Meats, milk and other dairy products, and eggs are examples of high-quality protein sources. Plant proteins like beans, peas, and grains may be deficient in one or two important amino acids and are thus incomplete proteins. As a result, protein and amino acid consumption have an impact on brain function and mental wellness. Amino acids are used to make several neurotransmitters in the brain. The amino acid Tyrosine is used to make the neurotransmitter Dopamine, and Tryptophan is used to make the neurotransmitter Serotonin. Inadequate levels of these two amino acids result in an inability to synthesize enough of the corresponding neurotransmitters, which is linked to poor mood and aggressiveness in humans.
The early warning signs: Experiencing one or more of the following feelings or behaviors can be an early sign of a mental health problem. Some signs are -
Eating or sleeping too much or too little
Withdrawing from people and normal activities
Having little or no energy
Feeling numb or as if nothing mattered
Having aches and pains without a known cause
Feeling powerless or hopeless
Feeling unusually confused, forgetful, on edge, angry, upset, and worried
Hearing voices or believing things that are not true
Considering killing oneself or others
Inability to do daily chores such as caring for one's belongings or getting to work or school
Image 2: Verywell / Theresa Chiechi
Foods that boost Mental Health:
1.Fatty fish-
Many Indians consume a diet that is fairly deficient in Omega-3 Fatty acids, which are Eicosapentaenoic Acid (EPA) &Docosahexaenoic Acid (DHA). EPA and DHA have seen to be linked to the maintenance of good mental health. The quality of fat consumed is very important and thus diets high in saturated and hydrogenated fats are seen to have deleterious effects on mental health too. Salmon (Rawas)is one such fatty fish which is a very good source of EPA (406mg /100g) and DHA (approx. 1200mg / 100g). A few other Indian fatty fishes would be Pompfret, Bangda and Rohu.
2.Chicken-
Lean Chicken meat is a source of high biological value protein and as mentioned previously some amino acids are precursors of neurotransmitters which play a role in cognitive functioning, mood and thus mental health.
3. Whole grains and beans-
Whole grains like whole wheat and its products, whole oats, barley and soyabeans are complex carbohydrates. They are broken down and absorbed slowly by our body and thus do not cause glucose spikes in the blood. The major fuel source of the brain is glucose and thus carbohydrates of the right type are essential for brain functioning. Selenium in whole grains is seen to be a factor in prevention of mental health disorders like depression and anxiety.
4. Avocados-
Avocados are known to be good sources of phytochemicals and antioxidants. They have a high fat content but contain Monounsaturated Fats (MUFA) which are seen to be beneficial for health. In many neurodegenerative diseases oxidative stress is seen to be high and thus consumption of avocados could help reduce this stress and exhibit a protective effect.
5.Green Leafy Vegetables –
Spinach, Mustard leaves, Radish leaves are some green leafy vegetables. They are sources of Folic acid (Vitamin B9). Folate, and the other B vitamins like Vitamin B6 and B12,are seen to be protective against mental health disorders.
6. Yoghurt with active live cultures-
Yoghurt, with active live cultures of Bifidobacterium and Lactobacillus bacterium, is considered to be a Probiotic. Probiotics help balance the good and bad bacteria in the gut and thus has an important influence on gut health. Probiotics are seen to influence the neurotransmitter Gamma- aminobutyric acid (GABA). Good gut health plays a very important role in good brain health and this gut- brain connection is being studied extensively now too.
7. Nuts-
Nuts like Walnuts are a good source of Omega-3 Fatty acids (1.31g/ 15g of walnuts). Nuts are a source of Selenium, Zinc and Magnesium too. Micronutrient and minerals have been constantly linked to cognitive health functioning. Thus, micronutrient deficiency could play a role in mental health disorders like depression. Many studies are being conducted on the same.
8.Olive oil-
Olive oil, a major oil used in the Mediterranean Diet, is seen to have potential benefits for Alzheimer disease patients. Olive oil is a good source of Omega- 3 Fatty acids and is seen to improve oxidative stress and the health-related psychological status.
9.Tomatoes-
Tomatoes are an abundant source of lycopene (1700 ug/ 100g). Lycopene has anti- inflammatory and anti- oxidant properties. Decrease in cognitive functioning has been related to high oxidative stress and thus consumption of tomatoes could be beneficial to mental health improvement. Many studies are being conducted on the same. Lycopene is best absorbed by the body when tomatoes are cooked in a lipid rich source like oils rather than eaten in the raw form. Lycopene could help with memory, attention, logic and concentration too.
10. Dark chocolate-
Dark chocolate with 85% or more cocoa is considered to be rich in polyphenols. The consumption of dark chocolate has been linked to the reduction of depressive symptoms.
It is seen to enhance cognitive functioning, improve attention and memory and enhance mood. However excess consumption is not recommended either! It should be eaten in moderation.
REFERENCES:
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3. Ameer K. (2016) Avocado as a Major Dietary Source of Antioxidants and Its Preventive Role in Neurodegenerative Diseases. In: Essa M., Akbar M., Guillemin G. (eds) The Benefits of Natural Products for Neurodegenerative Dieases. Advances in Neurobiology, vol 12. Springer, Cham.
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Written by Kate Felizardo& Denise Viegas, MSc II Foods, Nutrition and Dietetics
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