The gut-brain link is a crucial way to explain the relationship between medicine and mental health. Your gut is sometimes called your “second brain” because it contains the enteric nervous system (ENS), which directly communicates with your central nervous system (CNS).

The gut and brain are constantly communicating which means that what goes on in our digestive system can contribute to how we feel emotionally.

Among other things, this vast community of trillions-strong microorganisms in our gut helps establish these lines of communication. The balance of these gut bacteria is crucial for our mental health. The food we eat plays a significant role in shaping the balance and diversity of our gut microbiome.

The connection between diet and mental health

• A diet high in dietary fiber like fruits and vegetables promotes the growth of beneficial bacteria which converts this fiber into short-chain fatty acids (SCFAs). These fatty acids are anti-inflammatory and influence the production of neurotransmitters such as serotonin (which you likely know to be one of those “feel-good hormones”)

 

• Eating a diet high in processed foods, sugars, and unhealthy fat results in “Dysbiosis” which is an imbalance of the gut microbiome. Dysbiosis is associated with increased gut permeability (leaky gut), which permits the escape of harmful compounds into blood circulation, setting off an inflammatory response that can travel to the brain. Mental health conditions including depression, and anxiety are typically associated with chronic inflammation.

Critical Nutrients to Maintain Mental Health

Certain nutrients play a key role in maintaining psychological well-being. Omega 3 fats, B vitamins, magnesium, zinc, and antioxidants are all present.

1. Omega-3 Fatty Acids

Brain Needs Omega-3 fatty acids: Examples are salmon, walnuts, flaxseeds chia seeds, etc. Omega-3: polyunsaturated fats are the primary structural and functional components of brain cells. Omega-3s are anti-inflammatory substances that also lower the risk of depression.

Research has shown that low levels of omega-3 increase the risk of mood disorders like depression and anxiety. Eating omega-3-rich foods regularly basis can help elevate mood and improve cognitive function, as well as lower the risk of Alzheimer’s.

2. B Vitamins

Vitamin B-12 (and other B vitamins) have an impact on the production of brain chemicals that affect mood and other brain functions. Including B6, folate (B9), and B12 in their coenzyme forms supports all brain functions underlying mental health. Because B vitamins affect your energy production, DNA/RNA synthesis, and repair signaling molecules and neurochemicals.

Depression- Low levels of B-12, and other B vitamins like vitamin —B6 and folate may be associated with depression. This is an example of why it is important to maintain levels of vitamin B for your, mental health (psychological, and neurological functioning). Foods that are high in B vitamins include leafy greens, beans/legumes, eggs, meat, and fortified cereals.

3. Magnesium

Magnesium is a mineral that has over 300 biochemical experiences in the body, many of which are related to brain function. It regulates the neural system and protects it by sending all-over signals to your mind. Magnesium deficiency has been linked to a higher risk of depression, and anxiety.

Magnesium is also important for controlling the way the body utilizes stress by supporting the regulation of the Hypothalamic- Pituitary Adrenal (HPA) axis, which regulates the secretion of cortisol among other stress hormones. Spinach, almonds, black beans & Dark chocolate are a few examples of chelated magnesium-based (magnesium supplement) foods.

4. Zinc

Another mineral that is necessary for mental health and neurotransmitters is known as zinc. Crucial in neurogenesis — the creation of new neurons within your brain. Depression may be associated with zinc deficiency.

Research has shown a lack of sufficient zinc has been linked to decreased cognitive performance and memory problems. Examples of Zink-Rich Foods are oysters, beef, pumpkin seeds, and lentils. 

5. Antioxidants

An imbalance between free radicals and antioxidants in the body that leads to oxidative stress is a major factor for aging chronic disease and mental illness too. Antioxidants like vitamins C and E protect the brain from oxidative stress by supporting the production of enzymes that repair and replace damaged cells.

An antioxidant-rich diet full of “fruits, vegetables, nuts, and seeds” can help protect the brain from the harmful effects of free radicals, reducing the risk of oxidative stress, inflammation, and mental health disorders such as depression and anxiety.

Processed Food’s impact on mental health

It is no surprise that the modern diet is rich in processed foods, excessive sugars, and unhealthy fats which can lead to a mental health crisis. These are usually nutrient-poor and harmful to your brain.

Trans-fats are common in processed foods, and studies have shown that trans-fat is associated with higher levels of inflammation in both the body and brain. It is an established risk factor for mental health disorders. Moreover, Processed foods, often high in sugar, can cause a rapid spike in blood glucose levels, leading to mood swings, irritability, and fatigue.

Without enough fiber, excessive sugar can lead to insulin resistance in the long term which has been associated with cognitive decline and a greater incidence of mental health problems like depression or dementia.

Processed ingredients including artificial preservatives and colors have been associated with behavioral problems, particularly in children. For instance, some research has shown that intake of artificial food colorings can cause hyperactivity in children. These additives can disrupt neurotransmitter messengers and cause more mood disorders.

The Mediterranean diet

We have all heard of the Mediterranean diet as one of the healthiest diets in the world, some really good news; is that it can even help you out when it comes to your mental health. The diet highlights whole, unprocessed foods — including fruits, vegetables, whole grains, nuts, seeds, legumes, fish, eggs, and olive oil It also promotes moderate consumption of dairy and, low use of red meat.

A lot of studies have found that the Mediterranean diet lowers the risk of depression or anxiety. Its large amounts of anti-inflammatory, omega-3 fatty acids, antioxidants, and fiber help maintain mental health and regulate mood. It also helps to maintain a healthier gut microbiome which as aforementioned is important for mental health.

The Role of Hydration on Mental Health

We tend to focus on the food part of our diet, but what we drink is at least as important for mental health. Dehydration results in cognitive disturbances such as poor concentration, impaired memory, and mood changes. It is incredibly important for brain function because our brain is comprised of approximately 75% water.

Whole fruits and vegetables convert to our body water the highest, with reduced sources of hydration like herbal teas also adding to that ideal equation for sustaining similar bodily functions.

On the other hand, we need to reduce caffeinated and sugary beverages because they cause dehydration in our body as well as blood sugar imbalances resulting in mood swings along with anxiety.

Practical tips for a mental health-boosting diet

1. Eat quality foods: A well-rounded diet full of fruits, vegetables, whole grains, lean proteins, and healthy fats.
2. Take Omega-3s: Add omega-3 fatty acids from cold-water fatty fish such as salmon (with about a half-cooked portion weekly.
3. Fiber: Found in fruits, vegetables, and whole grains, consume an excess of it to assist the health quality of your gut.
4. Avoid Sugars and Processed Foods: Limit your consumption of some sugary beverages or snacks, and processed foods which are bad for mental health.
5. Stay Hydrated: Drink lots of water the whole day to hydrate your brain and keep working at high capacity.
6. Try Mindful Eating: Practice eating foods that are health-promoting and easier on your gut. Pay attention to how each item makes you feel, in body and mind.

Disclaimer:

The information in this article is for informational purposes only and should not be taken as professional medical advice. Research does back the relationship between what you eat and how that can affect your mental health, but everyone is going to be different. For tailored advice, diagnosis, and treatment plan please consult your healthcare professional. Furthermore, do not take this article as medical advice or claiming to cure your mental health condition, rather consider it for informational purposes on how the total diet approach may be beneficial and proponents of a good mind leading a high-quality life.