Mental Health and Nutrition

So it’s no surprise to many that what we put in to our bodies can affect how we run - it’s like the fuel we put into a car - wrong fuel and the car wont run properly. There are so many complex interconnections that make the human body function which is why we need to make sure we are consuming the components they need to run. That means getting a whole foods diet which is full of vegetables (as they carry a lot of the nutrients we need to make the car run), low in sugar and alcohol and inflammatory producing agents (imagine sticking a potato in the exhaust and expecting it to run properly).

When it comes to mental health there are many hereditary, genetic and life experience factors at play, but also, like the rest of the body there are certain nutrients we need to make all the components work effectively. We also need to adopt healthy lifestyle choices and ensure we are getting enough rest and repair time, ensuring we have good social connections and that we are exercising and getting fresh air.

Some things we can make sure we’re getting in the diet.

• Green leafy vegetables - these contain magnesium which is nourishing for the nervous system. It encourages relaxation and repair.

• Oily Fish - Salmon/Mackerel (Essential Fatty Acids) - help to control inflammation in the body and are an essential component of cell membranes.

• Herbs and spices such as Rosemary an Turmeric are all beneficial to the body in their therapeutic abilities. Rosemary helps reduce cognitive decline, whilst Turmeric is an anti-inflammatory agent. Use as many different herbs/spices as you can - they add great flavour also.

• Balancing blood sugar levels balances our moods - so ensuring we are not consuming too much sugar or alcohol in the diet and including good quality protein with each meal and snack to balance blood sugar.

• Probiotics - certain strains of Lactobacilli and Bifidobacteria metabolise glutamate into GABA (the calming neurotransmitter that is associated with reducing stress and anxiety). Also serotonin is produced and found in the gut, so gut health is essential to mental health, so a good probiotic can assist in making a good beneficial environment.

• Eating the rainbow - foods with lots of colour have high levels of anti-oxidants which have been known to help balance anxiety. Lots of blues and reds have high levels of antioxidants and where possible choose organic to ensure reduction of toxins that can affect neurotransmitters.

• Vitamin C is one of the master antioxidants and can be supplemented to use when specific periods of stress or anxiety are high over a short period of time. Vit C can reduce blood pressure, circulating cortisol and psychological response to stress.

• Vitamin D & Zinc - support neural growth and have been shown to significantly lower symptoms of depression. Supplementation is advised to get therapeutic levels as Vit D and Zinc can be difficult to obtain from diet alone.

So these are just a few of the things we can be aware of when looking at our diets in relation to any mental health issues. When it comes to health, each body is unique but a good start is by getting healthy foods in to ensure we have the building blocks available to us to.

Always speak with a healthcare professional when looking to embark on a supplementation programme.

References:

Biocare - Nervous System in Practice