Is there a Link between Nutrition and Mental Health?
Mental Health – the phrase we hear at every turn nowadays. After the effects of a global pandemic which lasted the better part of 3 years and the fast-pace of life we have been launched back into – can we be surprised? According to the WHO, in the first year of the COVID-19 pandemic alone, global prevalence of anxiety and depression increased by a massive 25%. (1) And that’s not even taking into account the pre-existing mental health issues millions of the global population were already facing.
Mental health is a critical component of our overall health and wellbeing; in fact it forms the foundation for so many other areas in our lives. A positive mental health and outlook allows people to realize their full potential, cope with the stresses of life, have meaningful relationships, work productively and make meaningful contributions to their communities. (2)
Within the mental health matrix itself there are many factors which can assist in improving our mental health such as, moving our bodies, reaching out to a friend to talk, practising mindfulness, keeping a gratitude journal and seeking professional help to name a few. (3)
But what about nutrition? With nutrition being a buzz word in almost every topic relating to illness and disease, could there be a link between nutrition and mental health too?
Can Food impact Mood?
Scientists are in fact, currently looking at the way ‘food impacts mood’; and not just in one area but in multiple applications. The first aspect delves into specific dietary patterns of eating that can impact mental health; the second researches specific nutrients on a biochemical level; and the third area of research is the link between gut and brain health. (4)
Our Overall Dietary Intake
A recent Harvard article published here, reviewed studies which compared “traditional” diets such as the Mediterranean diet and the traditional Japanese diet, to a typical “Western” diet. The results of the study showed the risk of depression was 25 to 35 per cent lower in people who ate the Mediterranean or Japanese diet compared to those following a Western diet. (5)
The major difference found between the two dietary patterns was the high amount of vegetables, fruits, seafood (rich sources of omega 3) and unprocessed grains with modest amounts of lean meats and dairy in the Mediterranean and Japanese diets. These diets also have limited processed and refined foods and sugars. (5)
A similar study called the SMILES trial in Australia split participants into two groups; one who followed the Mediterranean diet and one social support group. (4) After three months, the results of the study showed a 33% decrease in the depressive symptoms or remission of major depression of those who adopted the Mediterranean diet, compared to just 8% of the second group.
It must be noted that not all studies report significant findings between nutrition and improved mental health outcomes, however there certainly seems to be a growing body of evidence which points to a positive correlation.
Nutrient Interactions on a Biochemical Level
The second area scientists are focusing on is on a biochemical level, to see how specific foods and nutrients can alter brain chemistry. These include phytochemicals, folic acid, B vitamins, selenium, omega 3 and antioxidants. We will review these in more detail next week.
Gut-Brain Symbiosis
Thirdly, the last application for nutrition and mental health is the gut-brain biome or axis. Early research shows a potential link between a healthy gut microbiome and lower rates of depression (6) and a strong link between gut health and brain function. (7) For example, healthy bacteria in the gut produce approximately 90% of the neurotransmitter Serotonin. (8) Not only does Serotonin mediate mood, but it helps regulate sleep, appetite and inhibits pain.(9)
The function of the hundred million nerve cells, or neurons, in the gastrointestinal tract, and the production of neurotransmitters like serotonin — is highly influenced by the billions of “good” bacteria that make up your intestinal microbiome. These bacteria play an essential role in your health. Not only do they protect the lining of your intestines but they ensure a strong barrier against toxins and “bad” bacteria; they limit inflammation; improve how well you absorb nutrients from your food; and they activate neural pathways that travel directly between the gut and the brain. (9) And what influences the health of the gut microbiome you might ask? Diet plays a major role in the health and diversity of the gut microbiome and therefore this theory is a promising explanation for how what we eat may be affecting our mental well-being.
So to answer our question – is there a link between mental health and nutrition? The answer appears to be a progressively substantiated yes! But as always, more research is needed to provide further conclusive evidence as this is a relatively new field of research. Nutrition, too, is seen at this stage as a supplemental treatment so in other words – keep doing what you’re doing to manage your mental health but be sure to make appropriate dietary changes which can positively boost your efforts.
References
- https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide
- https://medlineplus.gov/howtoimprovementalhealth.html
- 10 Ways to Improve Your Mental Health | Psychreg
- The emerging link between food and mental health | CAMH
- Nutritional psychiatry: Your brain on food – Harvard Health
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7510518/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6047317/
- https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626