While perusing the internet the other day, I came across a new term – Nutritional Psychiatry. Does this mean eating your way to peace of mind instead of using drugs? That is exactly what it means. Nutritional psychiatry is the prevention and treatment of mental health disorders using dietary modifications. Therefore, I can assume that the foods I eat can make me merry or melancholy, cross or calm, rapturous or wretched? That is correct! There are numerous research studies that demonstrate a significant correlation between our diet, our gut microbes, and how both impact certain mental health disorders, including depression and anxiety, and the incidence of behavioral disorders such as autism and attention deficit (ADHD). We know that people with clinical depression have disruptions in their microbiome as compared to those who are not depressed. Autistic children also have changes within their gut microbes that are not present in children who are not diagnosed with autism. Both groups have a higher incidence of bacterial strains that promote inflammation in the body.
Research has shown that adhering to a Mediterranean style diet, which focuses on vegetables, fruits, nuts, and whole grains with moderate amounts of dairy, poultry, and fish, and very little red meat, not only improve our physical health by reducing the risk of heart disease, diabetes, stroke, and cancer, but it also affects our mood and our behavior. Clinical studies have shown that a predominantly plant-based diet decreases symptoms of depression and anxiety in people diagnosed with clinical depression. Some of the research participants no longer needed the antidepressants at the end of the study. Behavioral improvements have been demonstrated in children with autism and ADHD.
On the flip side, our highly processed diet of convenience has almost no health benefits. We are consuming calories, but not nutrients, and the excess of salt, sugar, fat, and artificial additives in our highly processed diet is creating inflammation throughout our bodies. This constant inflammatory state is believed to be the cause of disease in our brain as well as every other organ in our body.
That is not to say that eating a healthy diet will guarantee that you are never diagnosed with an illness. There are many factors that contribute to a person’s health and well-being, but because our manufactured diet is so devoid of essential minerals, vitamins, and fiber, we are fundamentally malnourished, and as Hippocrates said, “All disease begins in the gut”. We are paying a phenomenally high price for our unimaginative, on the go diet.
Diabetes, heart disease, cancer, high blood pressure, obesity, and auto-immune disorders are rampant. Almost 45 million Americans take antidepressants. Anxiety, depression, and behavioral disorders are the leading cause of illness among teenagers. Rates of suicide are increasing, and it is the second leading cause of death affecting teenagers and young adults. These conditions are difficult to control despite our expensive pharmaceuticals, so there is obviously an underlying cause that needs to be addressed. Granted, there are many factors in our unpredictable, indifferent, technology driven society that contribute to our physical and mental health, but the starting point should focus on feeding our body and our mind to increase our immunity and nurture a resilient mind.
So, what is the answer? A diet rich in vegetables, fruits, whole grains, nuts, and seeds to build a robust, diverse microbial network in your gastrointestinal system. Also, limit the amount of dairy, saturated fat, and red meat, which promotes inflammatory strains of microbes in our gut. The following are great brain foods:
- Omega 3 fatty acids which are found in fatty fish such as salmon and tuna.
- Foods rich in antioxidants such as blueberries, broccoli, strawberries, and kale, and collard greens.
- Nuts and seeds are rich in antioxidants, healthy fats, and the micronutrients zinc, magnesium, and iron.
- Foods high in Vitamin C such as oranges, kiwi, and bell pepper.
- Eggs are high in B vitamins, choline, and folate which are all brain boosting nutrients.
- Coffee and green tea are full of antioxidants, but the caffeine is also great for your brain. It can improve mood and increase concentration. Great news for all you caffeine lovers!
- Dark chocolate has flavonoids, and antioxidants which can improve mood and enhance memory. Some studies report a greater microbiome diversity among those who eat chocolate. Just make sure it’s dark chocolate. Go easy on the sugar!
That’s just a starter list, but if that is too complicated, just remember to eat real food. Food grown in the ground, provisions from the produce section, should be the focus of every grocery store visit. Eat healthy, the results are heavenly!
Food and mood: how do diet and nutrition affect mental wellbeing? – PMC
Do Diet and Nutrition Affect ADHD? Facts and Clinical Considerations
Essential Gut Health 