Did you know that what you eat not only influences your physical health but also your mental well-being? Nutrition plays a vital role in supporting good mental health especially if weight loss is a priority for you. In this blog post, we examine the link between nutrition and mental health, what the “gut brain” is, and how eating for your mental well-being can help promote weight loss at the same time.
If you’ve ever heard of the “gut-brain,” you might be wondering what it has to do with mental health and your diet. The simple answer is- everything. Gut health is extremely important to almost every aspect of our physical wellness, including digestion, metabolism, immunity, and yes, mental health. Your brain and your gut have an intimate connection that can send signals and feedback both ways. In fact, the gastrointestinal tract is lined with millions of nerve cells that communicate with the neurons of the brain. Recent research shows that irritation in the gut can actually trigger the central nervous system, which can result in mood changes. This is relevant to mental health because a distressed and unhealthy gut can lead to feelings of stress, anxiety, and depression.
So, what can you do? The key is your diet. Eating a balanced variety of nutrient-dense food promotes the growth of beneficial bacteria in your gut microbiome. Healthy gut bacteria actually produce about 90% of the body’s serotonin, a neurotransmitter that stimulates positive feelings like happiness and satisfaction. Properly nourishing your gut isn’t something that is commonly understood, but is essential for feeling good. Several studies suggest that the Mediterranean diet in particular may be a useful tool for reducing the symptoms and risk of depression. Limiting alcohol, caffeine, and refined sugars can also help lower stress and feelings of anxiety. And don’t forget hydration! Drinking sufficient water helps to stimulate the flow of nutrients and hormones that promote mental well-being, as well as improve your mental focus.
Here are some more tips to help you better nourish your gut and improve your mental health:
Consume more omega-3 fatty acids to promote brain health. These essential fats can be found in fish, avocados, and several types of seeds.- Eat more probiotic foods like yogurt, kimchi, sourdough bread, pickles, and kombucha, among others. Fermented foods contain live microorganisms that support the growth of healthy gut bacteria.
- Prioritize fiber because it slows the digestion of carbs, keeping your blood sugar stable and your mood as well.
- Choose beans, berries, and bananas. These three have one thing in common – their content of compounds like B vitamins and antioxidants helps improve mood by increasing levels of neurotransmitters and managing inflammation.
Improving your mental health isn’t the only reason you should care about your gut health. A happy and healthy gut helps reduce stress, as well as the risk of developing chronic anxiety and depression. Lower stress helps lead to better sleep, both of which are key habits that improve the success of your weight loss efforts. Eating for your mental health also means focusing on more nutritious food and limiting substances that are inflammatory and irritate your digestive tract. Promoting proper digestion and metabolism in turn helps your body function normally and can make it easier for you to lose weight!
Resources:
Harvard Health Publishing. The gut-brain connection. Published June 2020. Accessed May 1, 2023. https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
Johns Hopkins Medicine. The Brain-Gut Connection. Accessed May 1, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
Aetna. Food affects mental health. Published September 11, 2018. Accessed May 1, 2023. https://www.aetna.com/health-guide/food-affects-mental-health.html
Medical News Today. Nutrition and mental health: Is there a link? Accessed May 2, 2023. https://www.medicalnewstoday.com/articles/nutrition-and-mental-health-is-there-a-link#The-complexity-of-mental-health
Gunnars K. Diet and mental health: Can what you eat affect how you feel? Healthline. Published July 16, 2018. Accessed May 2, 2023. https://www.healthline.com/nutrition/diet-and-mental-health-can-what-you-eat-affect-how-you-feel#what-to-eat
Atli Arnarson. Mood Food: How to fight depression with your diet. Healthline. Accessed May 2, 2023. https://www.healthline.com/nutrition/mood-food#3.-Fermented-foods
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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