The diet-mental health connection

Diet and mental health

You’ll hear health care providers say your body functions as a whole. Organs and body parts can influence each other for better or worse.

So it’s no surprise that your diet can impact your mental health, says Carly Zimmer, a registered dietitian-nutritionist at OSF HealthCare.

“A good diet is not a substitute for any type of mental health treatment. But it can absolutely make our mental health better,” Zimmer says.

Good options

Some foods that have proven mental health benefits:

• Fatty fish, like salmon, tuna and herring

  “They’re high in omega-3, which helps reduce inflammation. There has been a link between inflammation and anxiety and depression,” Zimmer says, citing studies on the topic.
   

• Foods with probiotics, like yogurt, kefir and sauerkraut. And foods high in prebiotics, like whole grains, fruits, vegetables, nuts, beans and seeds. Prebiotics and probiotics work together to promote good gut health.

  “There’s a lot of research on the link between gut health and mental health,” Zimmer says. “There is a large amount of serotonin receptors in the lining of our gut. Serotonin is the neurotransmitter that helps with mood and sleep.”
   

• Foods high in magnesium, such as nuts and beans. Zimmer says magnesium can help regulate cortisol, the stress hormone.
   
• Foods with tryptophan. We often associate this with Thanksgiving turkey putting us into nap mode. But there’s more to it.

“Tryptophan is an amino acid. It’s a building block of protein found in a lot of animal foods, as well as eggs,” Zimmer says. “Tryptophan helps to make serotonin, which helps us feel good and helps with sleep.”

Eating foods with tryptophan will not increase serotonin alone, but pairing them with a complex carbohydrate may help the tryptophan reach the brain to make serotonin, Zimmer adds. Try pairing eggs with whole wheat toast for breakfast. Or dine on whole grain crackers and a low-fat cheese stick as a snack.

Bad options

A treat in moderation is fine, but a diet heavy on certain foods can, if nothing else, make you feel sluggish. Or in other cases, it can make issues like anxiety and depression worse.

• Processed foods, like candy, pastries and potato chips. These can be high in fat and sugar and promote inflammation and blood sugar spikes.

  “That instability in blood sugar can lead to mood swings and overall not feeling well, especially if you’re overly hungry,” Zimmer says.
   

• Caffeine. Drinking lots of soda, for example, can stimulate your nervous system and make you feel jittery and anxious.
   
• Alcohol. On the flip side, alcohol can make you sluggish and sad.

Tips

It’s difficult to change diet habits or overcome mental health issues by themselves. But to tackle both? Zimmer says first of all, don’t panic.

“Start small. Start with one thing and build upon that,” she says. “It doesn’t have to be life-shattering changes that happen overnight. If you slowly start to incorporate healthy habits, it builds momentum and makes it more manageable.”