Diet and mental health

In 21st-century public health, rapid urbanisation and mental health disorders are a growing global concern. The relationship between diet, brain function and the risk of mental disorders has been the subject of intense research in recent years. More research has found that a nutritious diet isn’t just good for the body, it’s great for the brain, too. The knowledge is giving rise to a concept called “nutritional (or food) psychiatry.”

The field of ‘nutritional psychiatry’ has evolved with rapidity over the past several years. Some studies concluded that maternal and early-life nutrition may also affect the mental health outcomes in an offspring.

Recent studies have shown “the risk of depression increases about 80 per cent when you compare teens with the lowest-quality diet (Western diet), to those who eat a higher-quality, nutritious diet. An article published in last year’s journal Molecular Psychiatry reviewed 41 previous studies on the topic. It concluded that there was a clear association between a junk food diet and mental health issues.

The study’s authors suggest that “systemic inflammation” caused by processed foods with high fat or sugar content “can directly increase the risk for depression.” Diets high in refined sugars, for example, are harmful to the brain. In addition to worsening your body’s regulation of insulin, they also promote inflammation and oxidative stress. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even worsening of symptoms of some mental disorders.

Studies have shown that when people take probiotics (supplements containing good bacteria), their anxiety levels, perception of stress, and mental outlook improve, in comparison with people who do not take probiotics. Carbohydrates are linked to the mood-boosting brain chemical serotonin.

Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Foods like turkey, tuna, and chicken have an amino acid called tryptophan, which helps in making serotonin.

Vitamin D receptors are located throughout the body, including your brain. A recent study found that the likelihood of having depression is higher in people with low levels of vitamins.

Studies have reported a link between low selenium and poor moods. The recommended amount of selenium is 55 microgrammes a day for adults. Evidence isn’t clear that taking supplements can help.

Drinks and foods with caffeine can trigger anxiety and make it difficult to sleep at night. Cutting back or stopping caffeine after noon each day may help get a better night’s sleep.

Eating more fruits and vegetables, whole grains, legumes, fish, olive oil, and other healthy foods while eating less unhealthy junk and processed foods can be an effective treatment strategy for depression.

Unfortunately, there’s no specific diet that’s been proven and prescribed to relieve mental disorders completely. Following a nutritious diet might ease some symptoms and should be included as part of an overall treatment plan.