The effects of diet on mental health

The brain is responsible for regulating vital activity in the body which keeps us alive like breathing, heart pumping blood, and consciousness. The brain is continuously working, even during sleep, and uses up a lot of energy to function and regulate these functions. The brain requires a lot of “fuel”, which it gets in the form of the food the person consumes, the specifications and nutritional value of this food will logically affect the functioning of the brain and thus mental health as well as quality of life. The food we eat is directly related to neural structure and functioning.

The brain is very demanding when it comes to food usage or rather calories. Even though the brain accounts for only 2% of a person’s body mass it uses 20 – 30% of the energy consumed through the day.

The human brain requires carbohydrates, proteins, fats, vitamins, and minerals for proper functioning. A diet rich in vitamins, minerals, and antioxidants can protect the brain from oxidative stress, “waste” created by the body’s use of oxygen that can cause various forms of tissue or cell damage.

Many studies have shown that a diet rich in sugar is damaging to the functioning of the brain. A high amount of sugar can overwhelm the pancreas and induce insulin resistance. This damages the body’s ability to regulate insulin and can promote inflammation and oxidative stress. These high amounts of sugar paired with a compensatory insulin response stimulate the secretion of cortisol and glucagon. These neurotransmitters increase feelings of anxiety, irritability, and hunger. This process is connected to worsening symptoms in disorders like anxiety disorders and depression. Studies have shown that deficiencies in certain nutrients like cobalamin, folate, and zinc are connected to symptoms of dementia, cognitive decline, and irritability.

Overeating as well as food insecurity can both be connected to mood and anxiety disorders.

Serotonin, a neurotransmitter that regulates sleep, emotions, and appetite and inhibits pain, is produced 95% in the gut. This speaks to the close connection between the health of the digestive system and gut microbiome, these key functions, and their further effects on the body and its health.

Today, influenced by studies such as these regarding the connection between the brain and diet, a new field of nutritive psychiatry is forming. The impact of food on the gut microbiome which further has effects on the brain and mental health, nutritive psychiatry explores this connection and the ways in which it affects feelings, behavior, and mood.

In the same way that diet can lead to changes in mental health, the opposite applies as well. This can create a vicious cycle of worsening both diet mental health and mood.

Not eating a lot of highly processed foods is key to a healthy diet in general. Experts suggest that people should try and pay more attention to the way they feel when eating something, or in the next few hours and the next day. They also suggest removing processed foods and sugar for at least two to three weeks as a sort of experiment, so that the person can see how they feel when these foods are removed. After this, they can gradually be brought back into the diet so that one can pay close attention to the ways it affects them. Many people try this and are in shock when seeing the difference and the impact of food both physically and emotionally.

Written by: Bachelor of Psychology, Aleksa Holcer

 *This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from the site: https://unsplash.com/photos/woman-holding-sliced-watermelon-QDq3YliZg48

Diet and mental health. (n.d.). Mental Health Foundation. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health

News-Medical. (2022, February 8). The effect of diet on mental health. https://www.news-medical.net/health/The-Effect-of-Diet-on-Mental-Health.aspx

Suárez-López, L. M., Bru-Luna, L. M., & Martí-Vilar, M. (2023). Influence of Nutrition on Mental Health: Scoping review. Healthcare, 11(15), 2183. https://doi.org/10.3390/healthcare11152183

Selhub, E., MD. (2022, September 18). Nutritional psychiatry: Your brain on food. Harvard Health. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626