What You Eat And Drink Affects Your Mental Health

More people are catching on to the fact that what we eat greatly affects our physical health.

Numerous studies confirm that heart disease, cancer, diabetes, obesity and other ailments are created by our Western diet and more studies show that a change in food habits can reverse many of these diseases.

Now we are learning that what we eat also affects our mental health for good or ill. That means that consumption of certain foods and beverages can contribute to mood swings, depression, anxiety, eating disorders, memory and attention deficit disorders, insomnia and other mental health difficulties.

A 2009 study in Australia showed that young people ages 13 to 15 who ate a diet high in take-out foods, sugary and refined foods and processed meats had poorer mental health; other studies have linked sugary soft drinks with mood problems and even suicide – serious stuff, to be sure. Read one actual research report here.

The good news is that what you eat and drink can positively affect your mental health. As a psychotherapist, I am always interested in what people are consuming when they arrive to discuss their emotional and mental health. Many times people find that by making a few important dietary changes they are able to increase their alertness and attention – without caffeine – and reduce cravings, moodiness and anxiety.

Points to ponder:

• Studies consistently show positive mental health outcomes for people who eat a lot of leafy greens, other vegetables and fresh fruit.
• Vitamin B – often known as the “stress” vitamin which is actually a collection of vitamins including thiamine and folic acid – appears to reduce anxiety. Vitamin B6 has been especially show to reduce pre-menstrual symptoms, depression and anxiety; magnesium and a low sugar intake seem helpful in minimizing the intensity and frequency of mood swings and reduces stress.
• Consumption of Omega-3 fatty acids – including fish and fish oil and some vegetable sources – have been shown to greatly help relieve depression. attention-deficit disorder, dyslexia, dementia, bipolar disorder and schizophrenia Omega-3 is found in wild deep sea fish such as salmon, herring, mackerel, tuna, krill and anchovies as well as flaxseeds, chia seeds and walnuts and supplements.  I encourage people to purchase the highest quality Omega-3 fish oil as they are able to afford; read the labels to make sure that you are getting high concentrations of DHA and EPA, key components in Omega-3 fatty oils. It is recommended to take one gram of DHA daily for best results.
• Vitamin D – found in fatty fish such as salmon, tuna and mackerel and well as natural sunlight and supplements and certain fortified foods such as orange juice, milk and yogurt – help with cognitive impairment, depression bipolar disorder and even schizophrenia. Big note: do not take larger doses of this vitamin than the recommended dietary allowance (RDA) for most adults of 600 IU unless you are under a doctor’s supervision.

What doesn’t help your mental health:

• Alcohol, which is an antidepressant, can contribute to or exacerbate depression, inhibit anti-depressant medications and contribute to poor sleep, which in turn affects our moods generally. A new study reports that alcohol rewires the brain in people who drink heavily, increasing susceptibility to problems with anxiety and inhibiting recovery from post-trauma experiences including Post-Traumatic Stress Disorder.
• Dieting, skipping meals, or eating erratically can lower blood sugar, with symptoms such as weakness, irritability, and fatigue.

Want more? More studies here.

Consultation with your doctor, especially if he or she has been trained in nutrition, is recommended, as well as a nutritionist or naturopath.

Here are helpful books for further research:

Non-Drug Treatments for ADHD: New Options for Kids, Adults, and Clinicians

The Anti-Anxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, & End Cravings

Chakra Foods for Optimum Health: A Guide to the Foods That Can Improve Your Energy, Inspire Creative Changes, Open Your Heart, and Heal Body, Mind, and Spirit

Food and Behavior

Eating for Recovery: The Essential Nutrition Plan to Reverse the Physical Damage of Alcoholism

Prescription for Nutritional Healing, 4th Edition