The Science Behind Food and Brain Health
The connection between nutrition and mental health is substantial.
On wellness, we often think about eating healthy foods, being active, and getting enough rest. But being well encompasses more than just our physical bodies. Mental health is trending in the primary healthcare setting and for good reason. It has been estimated that 1 in 5 adults experiences mental illness in a given year (1). Each year, 18% of the U.S. population suffers from an anxiety disorder, such as generalized anxiety disorder, GAD, or obsessive-compulsive disorder, OCD (2). Meanwhile, 16 million adults, 6.7% of the population, experienced a major depressive episode in the past year (3).
But how does food affect mood?
The studies have it: our food and mood are connected in many ways. On a molecular level, even our neurotransmitters, the “feel good” chemicals in the brain, are affected by the food we eat. Glucose, the building block of carbohydrate-rich foods like potatoes and grains, is responsible for the production of serotonin in the brain (5). Serotonin is a well-studied neurotransmitter responsible for balancing mood and anxiety. Eating whole-grain carbohydrates, like whole wheat bread and pasta, brown rice, and oatmeal, is best to maintain a steady blood glucose level.
How else does nutrition affect brain chemistry? Fats have been shown to have significant mental health benefits. In particular, consuming polyunsaturated fat sources like flaxseed, fish, and olive oil is beneficial in preventing and treating depression (6). Other studies have suggested that dietary flavonoids—tiny nutrients in fruits and veggies known for their antioxidant and anti-inflammatory effects—are essential in learning and memory (7).
Not only what we eat, but how we eat affects how we feel. Intuitive eating practices, such as being mindful at mealtimes, respecting one’s body, and listening to internal hunger signals, have positively affected symptoms of depression, anxiety, disordered eating, and poor self-esteem (8).
Although nutrition is vital to a healthful life, remember not to let food take up too much of your “mental real estate.” Worrying about what and when to eat is not ideal; instead, listen to your body, and a healthy relationship with eating will begin to blossom.
The Role of the Dietitian
Registered Dietitian Nutritionists (RDNs) have a special place in the care team regarding mental illness. Because food and the brain are connected on both a chemical and psychological level, medical nutrition therapy is necessary for maintaining mental health. Apart from depression and anxiety, other mental conditions that benefit from nutrition guidance include:
Addiction/alcoholism
Disordered eating
Negative body image
Remember that our brain and body are connected in many ways that we often don’t realize. A whole-body approach to health and wellness honors our physical and psychological selves while helping us feel our best.
Resources:
1. https://www.nami.org/Learn-More/Mental-Health-By-the-Numbers
2. https://adaa.org/about-adaa/press-room/facts-statistics
3. https://adaa.org/understanding-anxiety/depression
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4461054/
5. https://www.ncbi.nlm.nih.gov/pubmed/24631111