How does good nutrition impact mental health?
Good nutrition plays a crucial role in mental health, influencing mood, cognition, and overall emotional wellbeing.
While we may all know this, an emerging field called nutritional psychiatry, explores the connection between what we eat and how we feel in more depth. Eating a balanced diet rich in vitamins, minerals, and antioxidants supports brain health by providing essential nutrients necessary for optimal function.
Read on to find out which foods are best for brain health, and therefore support our emotional health.
Nutritional psychiatry looks at the relationship between nutrition and mental health. It proposes that what we eat can influence our mood, behaviour, and overall mental wellbeing. This approach brings together the established dietary principles you may be familiar with, alongside psychiatric practice. The aim being to create a holistic model for treating mental health disorders.
The National Institute for Care Excellence (NICE) still only recommends talking therapies and anti-depressants for mental health conditions. Yet there is a growing amount of research that explores the benefits of eating well on improving mental health for ADHDers, perimenopausal people, and those with anxiety and depression.
Key components of nutritional psychiatry include understanding the impact of specific nutrients — such as omega-3 fatty acids, B vitamins, minerals, and antioxidants — on brain function and mental health.
The gut-brain axis is central to nutritional psychiatry. The gut-brain axis highlights the communication between the gut and the brain, suggesting that a healthy gut microbiome can positively influence mood and cognitive processes. Foods that support gut health, such as fermented items (yoghurt, kefir, sauerkraut) and a high-fibre diet, are often recommended.
Over 95% of serotonin is found in the gut. And the gut microbiome plays a huge role in helping us produce and use the serotonin from our gut. Looking after this delicate balance through nutrition therefore makes complete sense.
To do nutritional psychiatry well, a holistic approach to health is prioritised. Including dietary changes, supplements such as magnesium, zinc and iron, and lifestyle adjustments. When changes are made across the whole body system, mental health outcomes can be improved. It really is pretty amazing.
Omega-3 fatty acids are a powerhouse in their own right. Found in fish, nuts, and seeds, they have been shown to reduce symptoms of depression and anxiety. Similarly, whole grains can help regulate mood by promoting stable blood sugar levels, while fruits and vegetables are rich in antioxidants that combat oxidative stress in the brain. Foods high in magnesium can help with a restorative night’s sleep.
On the other hand, a diet high in processed foods, sugars, and unhealthy fats can negatively impact mental health. While they are delicious and tempting, and fine in small quantities, processed foods are often associated with increased inflammation and oxidative stress, both of which can contribute to anxiety and depression. Eliminating or reducing these foods while prioritising nutrient-dense options can lead to substantial improvements in mental health.
It can feel difficult to shift to a healthier way of eating. After all, we are all overworked, stressed and too busy a lot of the time. Finding more time to cook from scratch can feel unrealistic. Some people find batch cooking helps, where you make more than you need a freeze portions for another day. You can also try cooking simple meals or having salad with your main meal. Making your own granola or trail mix can also help you eat more healthily on the go.
Good nutrition is fundamental for mental health. And I would be remiss not to mention it on this site as a key component of looking after yourself on your healing journey. Just as I bang on about exercise and particularly balancing on growing the cerebellum, I also have a tendency to wax lyrical about food too. I make no apology!
A balanced, varied diet supports brain function, stabilises mood, and enhances emotional resilience. Making choices about what you eat can be a powerful tool in promoting mental wellbeing and healing, alongside caring for your physical body through exercise, and your mental health through therapy.
I invite you to check out my therapy pages for more information on how I work with my clients.
You can book a free consultation with me by emailing me at claire@harmonyhealingservices.co.uk
