nutrition and mental health
You’ve probably heard the old saying, ‘you are what you eat’. And guess what? There’s more truth to it than you might think! While we often hear about the impact of diet on physical health – like how being overweight can lead to serious conditions like heart disease and cancer – what‘s less talked about is how what you eat affects your mental wellbeing.
Studies have found that eating foods high in saturated fat, refined carbohydrates and processed goodies can negatively affect both our physical health and mental health, especially for children and teenagers.
In Scotland, 2 out of 3 adults are classified as being overweight or obese. It’s more important than ever to understand the connection between what’s on our plates and in our minds. So, next time you’re reaching for a snack, remember that you’re not just feeding your body, you’re feeding your mind as well.
myths about nutrition
dietary supplements can replace a balanced diet
While certain supplements may have their benefits for those with unique health conditions, relying solely on them can overlook the importance of a varied diet rich in whole foods. A balanced approach to nutrition is essential for supporting overall mental health.
low-fat diets are best for our health
Fat is often seen as a ‘bad’ thing, but dietary fat is crucial for brain health and mental function. Healthy fats found in foods like nuts, seeds and fish can support brain structure and function. Restricting fat intake too much may deprive the brain of essential nutrients, negatively impacting mood and your brain.
skipping meals improves mental focus and productivity
Skipping meals can lead to drops in blood sugar levels, causing decreased brain function, and could lead to eating disorders. Balanced meals provide the brain with the energy and nutrients needed for good mental performance while skipping meals can upset your metabolism and potentially lead to burnout.
How does nutrition and diet affect my mental health?
Your diet has a big impact on how you feel, both mentally and about your body. Eating the right foods can make you feel happier and more confident, while unhealthy eating habits can affect your mood and how you see yourself.
Nutrient quality
Eating plenty of fruits, vegetables, whole grains, lean proteins and healthy fats is good for your brain and your mood. These foods give your brain the fuel it needs to work well and help you feel more positive.
Gut-brain connection
There’s a link between your gut and your brain. Eating foods that are good for your gut, like yoghurt and fibre-rich foods, can help you feel better mentally.
Blood sugar control
When your blood sugar levels go up and down because of eating too many sugary or processed foods, it can make you feel grumpy and tired. Eating balanced meals with whole foods helps keep your blood sugar steady, which is better for your mood and energy levels.
Inflammatory foods
Some foods, like sugary treats and processed snacks, can cause inflammation in your body. This inflammation might make mental health conditions like depression and anxiety feel worse. Eating anti-inflammatory foods like fish, nuts, and colourful fruits and veggies can help you feel better.
What makes a ‘balanced diet’ and good nutrition?
A balanced diet means eating a mix of different foods that give your body all the nutrients it needs to stay healthy. It’s important to know that a balanced diet for you will look completely different from somebody else’s.
Regardless, having a balanced diet not only helps your body work well but also affects how you feel mentally and about your body. In general, here’s what you need to know:
- Fruit and veg: The NHS suggest having 5 portions of fruits and vegetables every day. They’re full of vitamins and minerals that help keep your brain and body healthy. If you’re unsure where to begin, consider starting with blueberries. They’re known for their potential benefits for memory and mood regulation.
- Whole grains: Foods like brown rice, wholemeal bread and oats give you energy and keep you feeling full. They’re good for your digestion too.
- Lean proteins: Foods like chicken, fish, beans and lentils help your body build muscles and keep your brain chemicals balanced. This can help you feel more positive and focused. Remember that protein does not necessarily mean just meat.
- Healthy fats: Your brain needs fats to work well, so don’t be afraid to enjoy foods like nuts, seeds, avocado and oily fish. Lack of omega-3s in your diet is proven to lead to development or worsening of various mental illnesses, such as bipolar and schizophrenia.
- Dairy or alternatives: Milk, cheese and yoghurt are packed with calcium and vitamin D, which are important for strong bones and teeth. If you’re not a fan of dairy or have an intolerance, try fortified plant-based alternatives like almond milk or soy milk.
- Food intolerances: Be sure to be aware of any food intolerances that you may have. Some of the most common ones include gluten, dairy and nut allergies.
A balanced diet isn’t about being perfect or cutting out all your favourite foods. Do not feel the need to always eat healthy or pure foods, as you made develop a condition called orthorexia. It’s about enjoying a variety of foods in moderation and listening to your body. By eating well, you can feel happier, more confident and take better care of your mental health.
You might also want to consider talking to a dietician and health specialist about what diet works best for you. You can reach out to your local GP to find out more.
support
Our Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.
Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.
