Improving Our Mental Health Through Diet

You may have heard about the gut-brain connection but may be wondering what the hype is all about these days. During the COVID-19 pandemic, the world shifted in a multitude of ways. A focus on mental health came to the forefront – as did undesired weight changes. With over 40% of individuals reporting undesired weight gain during the pandemic, and 67% of individual expressing significant stress associated with the pandemic, it is no surprise the two are interconnected. So how exactly are they related?

The gut is known as the second brain as it is responsible for many different physiological processes in the body. Stress and anxiety both impact the composition of the gut microbiome in a negative way. The increased GI distress and decreased diversity of our gut microbiome from heightened stress and anxiety directly impacts our mental health by driving up inflammation. For those who suffer from depression, we know the symptoms can be debilitating. We also know that 90% of the neurotransmitter serotonin, the hormone responsible for regulating our mood as well as our eating, is made in the gut. When the diversity of the microbiome decreases, less serotonin can be produced. When someone is struggling with depression, we often see either a lack of appetite or the overconsumption of more heavily processed foods. This is largely in part due to imbalanced levels of serotonin.  As a result, the cycle of depressive or anxious symptoms continues as the gut diversity and gut lining is compromised and serotonin production impacted. So, what do we do?

Along with stress management, adequate sleep, and movement, nutrition can play an important role in improving the bidirectional relationship between the gut and the brain.

First and foremost, try and consume the right amount of energy. Too many or too little calories can increase anxiety and depressive symptoms. Practice mindfulness along with becoming in tune with hunger and fullness ques to work towards finding your calorie zone.

Research has shown that specific nutrients in foods can aid in anxiety reduction. These anxiety reducing nutrients include antioxidants, omega-3 fatty acids, quercetin, magnesium, zinc, B-vitamins, and probiotics.

·       Antioxidant rich foods include berries, nuts, beans, spinach, kale, dark chocolate, turmeric, ginger

·       Omega- 3 Fatty Acid rich foods include salmon, flaxseeds, walnuts, chia seeds, tuna, hemp seeds, and egg yolks

·       Magnesium rich foods include spinach, cashews, almonds, pumpkin seeds, avocados, Swiss chard, black beans

·       Zinc rich foods include oysters, beef chuck roast, eggs and turkey

·       B-Vitamin rich foods include grass-fed meats, wild caught fish, eggs, dairy, leafy greens, bananas, and sweet potatoes

·       Probiotic rich foods include yogurt, kefir, sauerkraut, pickles

In addition, complex carbohydrates can help stabilize blood sugars making you feel calmer by reducing spikes in insulin levels. Aim to reduce your daily intake of processed foods, and increase complete quality protein sources along with healthy fats. Sugar in processed foods can alter energy levels from blood sugar highs and lows causing mood swings, nervousness, and fatigue.

A balanced diet which includes whole grains, fruits and vegetables, complete protein sources, and healthy fats can help increase these feel-good nutrients and decrease overall anxiety.

·       Proteins: Grass-Fed Meat, Wild Caught Fish, Pasture Raised Chicken/Turkey, Eggs, Beans, Nuts, Dairy

·       Healthy Fats: Avocadoes, Avocado/Olive/Sunflower/Coconut Oil, Olives, Nuts, Seeds, Eggs, Grass-Fed Butter

·       Complex Carbohydrates: Oats, Ezekiel Bread, Brown/Wild rice, Beans, Lentils, Quinoa, Fruits and Vegetables

Keeping hydrated by drinking enough water throughout the day is also key to prevent mild dehydration which can increase feelings of anxiety and depression. We suggest not skipping meals as this may also cause blood sugar to drop. If possible, eat at least 3 balanced meals per day and small snacks if needed that include a protein and complex carbohydrate. Some good snack examples include a cheese stick with multi-grain crackers, ¼ cup raw trail mix, or nut butter and an apple. This will help keep your blood sugar stable and prevent any jitters that may worsen anxiety. Limit caffeine consumption and preferably only consume in the morning before 8am or in between 9:00-11:30 AM when there’s a dip in your body’s natural cortisol (stress hormone).

These simple diet modifications can help make a difference in your mood and overall well-being. Lifestyle modifications can also help ease anxiety symptoms and help you feel your best. Regular physical activity can increase energy levels and boost confidence. Stress management such as meditation or engaging in your favorite hobby can make you feel more relaxed and ease tension. Increase social support by surrounding yourself with family, friends and community members. Improve sleep habits and aim for 7-9 hours of sleep each night. This can also help with anxiety management by giving your body time to re-coop by balancing hormones and decreasing fatigue.

Interested in learning more? Pick up a copy of Eat to Beat Depression and Anxiety by Dr. Drew Ramsey, an excellent book on how to use nutrition to improve your mental health! Our team loves this book and is here to work with you one-on-one to improve your mental health using dietary interventions. Book your free discovery call today!