Food is the most basic of human needs. On average, we spend approximately five years of our lifetime eating. What we eat then has a significant impact on our mind and body. Research has suggested that the kind of food we consume affects our short-term mood and creates neurological effects that can contribute to long-term mood disorders.
The link between diet and depression
The two most prevalent mental health illnesses in the world, depression and anxiety, are major contributors to disability. It has an impact on a huge section of the population’s welfare and ability to perform. Therefore, new methods for treating clinically determined and subclinical sadness and anxiety are required.
In recent years, there has been a lot of interest in the connections between nutrition and mental health. Staying committed to a diet that is healthy or follows a Mediterranean pattern which includes consumption of fruits, vegetables, nuts, and legumes; moderate consumption of poultry, eggs, and dairy products in high quantity and consumption of red meat which is occasional, has been associated with a lower risk of depression.
However, difficulties in sticking to a healthy diet aggravate the connections between nutrition and chronic mental disease. The financial, environmental, and even appetite-inducing side effects of psychiatric drugs are some of the barriers that disproportionately harm those with mental illness.
Nutritional Psychiatry: Bridging The Gap
Nutritional psychiatry is a dedicated field that focuses on the science and the relationship between nutrition, diet, and mental health. Our mood is dependent on the kind of neurotransmitters produced in the body. Neurotransmitters are the chemical messengers of the body. They pass on information from one nerve cell to the next. Serotonin is a neurotransmitter that plays a significant role in important body functions and mood. When a person consumes a diet high in refined sugars, it affects the production of serotonin and contributes to depression.
What Does Research Say About Eating For Mental Well-being?
Research in nutritional psychiatry teaches us that what we eat affects how we feel on a psychological level. Complementary therapies, such as food-mood interventions, in addition to allopathic drugs can be used to increase the likelihood of improving mood and anxiety. It’s crucial to remember that these complementary therapies won’t necessarily impact suicide ideation or a psychiatric emergency, but they may help those with mild to severe sadness and anxiety.
There is a rising body of research supporting nutritional psychiatry in human studies. An experiment called SMILES (Supporting the Modification of Lifestyle in Lowered Emotional States) studied the impact of implementing a healthy diet and lifestyle in people’s lives and it shows that food was an important factor that elevated mood. Another study examined the association between healthy dietary indicators and the risk of depressive outcomes. Results indicated maintaining a healthy diet, especially the traditional Mediterranean diet, or avoiding foods that cause inflammation may offer some protection against depression.
Food is not only essential for our physical health but also for our mental well-being. By eating a balanced and varied diet, rich in fruits, vegetables, whole grains, lean proteins, healthy fats, and probiotics, we can nourish our brain and support our mental health. On the other hand, consuming processed foods in large quantities, including sugar, caffeine, alcohol, and trans-fats can hurt our mood and mental health. Therefore, it is important to be mindful of what we eat and how it makes us feel. So let’s eat well and feel good!
Importance of Professional Counseling: A friend or family member may listen to you, but they aren’t professionally, technically qualified or experienced to offer you professional advice. If you wish you can contact us at MindTribe to receive help from our team of expert psychologists.
About MindTribe.in.
MindTribe Founder Dr. Prerna Kohli, India’s eminent psychologist, established the company to leverage the strength of the online to make counseling affordable and accessible to everyone. MindTribe provides counseling, workshops, support groups, forums, and eLearning.
About the Author.
Akshata Mapara, Khushii Shah are psychologists at MindTribe.in.
Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of MindTribe.in, the Founders, or management team.
Acknowledgement: All images used are open source and from Unsplash.