Mental Health and Nutrition
When we think about the importance of nutrition and maintaining a healthy diet, we may tend to think of our body and physical health and what we can do to help mitigate the risk of physical illness and disease such as cardiovascular disease, cancer, diabetes, etc. However, did you know that nutrition and diet may play a major role in your mental well-being? This blog post delves deeper into the associations between nutrition and mental health as well as strategies to help improve nutritional intake and develop or maintain a healthy diet and lifestyle to help improve mental health, risk of mental illness, and improve overall well-being.
The Link Between Mental Health and Nutrition
The brain is one of the most important organs in the human body. The brain controls our memory, movements, sensations, perceptions, automatic behaviours, language and speech, and other organs in the body. The brain also controls our thoughts, emotions, and feelings. With this, it is extremely important that as humans we ensure our bodies and brains are receiving the nutrients and support they need. It has been noted that a poor diet can negatively influence mental well-being and may even increase the risk of developing mental health disabilities and illnesses such as Alzheimer’s disease, anxiety, and depression (Owen & Corfe, 2017). Furthermore, in some cases, factors that may be associated with a poor diet such as obesity and other chronic physical conditions can take a mental toll on individuals, increasing mental stress, and decreasing mental well-being.
Nutritional Tips to Help Improve Mental Well-Being
Many empirical research studies have suggested the types of vitamins and foods to implement into your diet and the types of foods to avoid that may help improve mental well-being. For instance, it has been noted that consuming foods high in omega-3 fatty acids, niacin, folate, phospholipids, vitamin B6, vitamin B12, and vitamin D can have beneficial effects on mental health (Adan et al., 2019; Lim et al., 2016). In addition, increased consumption of a variety of fruits and vegetables have been noted to improve mental well-being and positive outlooks (Adan et al., 2019; Lim et al., 2016). Furthermore, previous research has indicated that the Mediterranean diet consisting of a high intake of whole grains, fish, fruit, vegetables, legumes, herbs, nuts, and seeds, may help decrease symptoms of mental health disorders such as depression and anxiety (Adan et al., 2019; Lim et al., 2016). On the other hand, some foods to avoid and/or remove/limit from your diet include foods high in saturated fats and sugar, as well as alcohol (Adan et al., 2019; Lim et al., 2016). It has been noted that these types of foods can have negative and harmful effects on an individual’s mental well-being, brain health, and may even negatively impact cognitive function and increase the risk of developing mental illnesses (Adan et al., 2019; Lim et al., 2016).
Dr. Newry is a naturopath at our clinic who can help improve mental and physical health through improved nutrition, stress management, and balanced hormones. If you are looking to begin your journey towards mental health and well-being please contact us at (647) 267-9853 to book a session with Dr. Newry or one of our therapists, such as Radhika, Rasha or Angela.
References
Adan, R. A., van der Beek, E. M., Buitelaar, J. K., Cryan, J. F., Hebebrand, J., Higgs, S., ... & Dickson, S. L. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. European Neuropsychopharmacology, 29(12), 1321-1332. https://doi.org/10.1016/j.euroneuro.2019.10.011
Lim, S. Y., Kim, E. J., Kim, A., Lee, H. J., Choi, H. J., & Yang, S. J. (2016). Nutritional factors affecting mental health. Clinical Nutrition Research, 5(3), 143-152. https://doi.org/10.7762%2Fcnr.2016.5.3.143
Owen, L., & Corfe, B. (2017). The role of diet and nutrition on mental health and wellbeing. Proceedings of the Nutrition Society, 76(4), 425-426.
https://doi.org/10.1017/s0029665117001057