The Fascinating Effects of Nutrition on Mental Health
More and more people are talking about the effects of nutrition on mental health. But what does this mean for you as an individual? In this article, we’ll break down what the science says about nutrition and mental health. We’ll then discuss how Dyad Psychology’s Jennifer Green, LMHC, thinks about nutrition in her holistic therapy sessions in Providence, Rhode Island.
Diets For Mental Health
There are a variety of dietary patterns that promote mental health. Here are some ways nutrition impacts mental health.
Refined carbohydrates
Refined carbohydrates are grains and sugars that have been processed, removing some of their fiber and nutrients; they include white bread and sugar. Research shows eating fewer refined carbs and more whole grains can be beneficial for mental health.
Why? Some researchers think it’s because diets high in refined carbs cause large fluctuations in blood sugar levels. In turn, these fluctuations cause the release of hormones like cortisol that lead to anxiety or irritability. But regardless of the exact mechanism, research finds an association between diets with more refined carbs and mental health problems like depressive symptoms.
Ultra-processed foods
Ultra-processed foods are foods that industrially manufactured; they contain ingredients you wouldn’t find in a home kitchen. A lot of research has linked the consumption of ultra-processed foods to depression. For example, one study found that for every extra 10% of people’s diet that was made up of ultra-processed foods, their risk of depression increased by 11%.
With this in mind, try to reduce your consumption of ultra-processed foods in favor of whole foods: foods that are close to their natural state. Whole foods include fruits and vegetables, beans, and eggs.
Mediterranean diet
Researchers have also looked at how specific diets such as a Mediterranean diet, a traditional Japanese diet, or the DASH diet impact mental health. Diets like these emphasize different foods, but they tend to limit ultra-processed foods and include plenty of fruits and vegetables.
One randomized controlled trial examined whether a Mediterranean-style diet and fish oil improved the mental health of adults with depression. Participants who tried this diet had large, lasting decreases in depression. They also had increases in mental health and well-being compared to a control group who joined a social community. Most importantly, the study found this dietary change was doable and sustainable for participants once they’d gotten started.
Probiotics
Eating foods that support the gut microbiome may also be beneficial for mental health. These foods include foods high in fiber (like fruits, vegetables, whole grains, and legumes) and probiotics (like yogurt, kimchi, and miso).
One reason your gut bacteria might influence your mental health is that gut bacteria have different signalling pathways that interact with the brain. In fact, some research finds connections between the microbiome and symptoms of depression.
Consistent meals
Aside from what you eat, you should pay attention to when you eat. It’s all too common for busy people to skip meals. However, Jennifer Green, LMHC, notes her clients commonly find their mental health worsens when they don’t eat on time. In contrast, eating regularly can help people have a more stable mood. So, prioritize finding time to eat, and carry around a snack or two for if you get hungry on the go.
Specific nutrients
We’ve covered some dietary patterns that promote mental health. There are also studies on specific nutrients that impact mental health. For example, deficiencies in nutrients like cobalamin, folate, and zinc can lead to depression and insomnia. Some research finds that omega-3 fatty acids are beneficial for mental health. Omega-3 fatty acids are found in foods like fatty fish and seeds such as flax seed. Other research has found benefits of vitamin D supplementation, as well as supplementation with magnesium and vitamin B6.
If you’re looking for a holistic approach to your mental health, it’s worth consulting with your doctor to determine whether any supplements may benefit you. However, following healthy diets like the Mediterranean diet is a natural way of ensuring you’re getting all these key nutrients.
Nutrition and Mental Health at Dyad Psychology
If you want to make changes in your diet, all this information may seem overwhelming. Jennifer Green, LMHC, reduces it to three big nutrition tips. First, cut down on sugar and processed foods. Second, center meals around protein and fiber. And third, eat fruits and vegetables.
Jennifer is passionate about integrating nutrition into her mental health counseling in Providence, Rhode Island for clients who think their diet could better support their mental health. Working with nutrition is fully optional. However, for those who are interested, her advice is to “start with one thing at a time.” For example, if you typically have three cans of soda in a day, go down to two or one. And don’t just remove something—replace it with something else. For example, if you’re drinking less soda, have plenty of water throughout the day. As you make changes, focus on balance rather than on removing foods entirely.
Conclusion
Now you know that refined carbohydrates and ultra-processed foods may be harmful for mental health. Conversely, eating according to nutritious diets like the Mediterranean diet, focusing on your gut microbiome, and having consistent meals can benefit mental health. Jennifer, whose holistic mental health services in Providence, Rhode Island integrate nutrition into therapy, suggests focusing on gradual change in your diet if you want to promote your mental health through nutrition.
frequently asked questions
1. How does nutrition affect mental health?
Lots of research shows nutrition impacts mental health. To promote your mental health, reduce the refined carbohydrates and ultra-processed foods in your diet. Look into eating patterns like the Mediterranean diet and foods that support your gut microbiome, and make sure you have consistent meals.
2. How can I change my diet for my mental health?
Dyad Psychology’s Jennifer Green, LMHC, suggests focusing on gradual changes: choose one part of your diet to focus on first. Strive for balance rather than elimination, and find replacements for food or drinks you cut down on.
3. Where can I find holistic mental health care near me?
Dyad Psychology’s providers in Providence, Rhode Island offer a variety of holistic mental health services. Jennifer Green, LMHC, works with interested clients to integrate physical well-being into their mental health care.