It’s True, Nutrition Affects Mental Health
Did you know that what we consume is closely related to our brain function and overall mental health? A diet high in nutrient-dense foods may contribute to improved mental and emotional health, but a processed foods diet may cause or increase symptoms of anxiety and depression.
This article is general information about the link between food and mood. It is not nutrition counseling, meal planning, or medical nutrition therapy, and it is not a substitute for advice from your physician or a registered dietitian.
Nutrition Affects Mental Health in Measurable Ways
When we eat unprocessed foods in their whole form, we get lots of essential vitamins and minerals that our bodies need to function properly. Eating foods rich in magnesium, B vitamins, and omega-3 fatty acids can improve neurological function and reduce symptoms of anxiety and depression. This is just one way that nutrition affects mental health on a biochemical level.
Increase:
• Dark leafy greens
• Grass-fed beef
• Wild-caught fish like salmon
• Raw (preferably sprouted) nuts such as almonds, walnuts, or cashews
• Avocados
• Extra virgin olive oil
• Beans (soaked before cooking)
In addition, there are also foods that may increase anxiety and depression.
Decrease:
• Fried foods
• Sugar
• Processed meats
• Caffeine
• Alcohol
Perinatal Depression
Nutrient deficiencies are especially common for women during pregnancy and postpartum, which can contribute to depression. When a woman is pregnant or breastfeeding, her body’s nutritional demands increase. This makes it even more important to have a nutrient-dense diet, and proper supplementation when needed. Nutrition affects mental health particularly during these stages of life.
If you are experiencing sadness or mood swings during or after the perinatal period, you are not alone and there is hope. It may be helpful to talk about your feelings with an empathic listener, take steps to alleviate stress, and get some guidance on how you might improve your nutritional status.
Where Do I Begin?
If you find yourself struggling with symptoms of anxiety and/or depression and you aren’t sure where to start, take a deep breath and start slow. Be patient with yourself and allow your diet and lifestyle changes to be a process. Set small, attainable goals, and celebrate your progress. The goal is not perfection—it is intentionality. Be intentional about what you put in your body, and watch as your mental health follows. Nutrition affects mental health more than most people realize.
Who to ask for here
If food, eating, or body image is part of what you are carrying, Abigail Fontenot, MA, LPC-Associate (supervised by Pam Cosart, LPC-S, MA, LCDC) is the counselor here to ask for. Alongside her counseling degree she holds a BS in Nutrition and Dietetics, so she can work comfortably alongside your dietitian and speak their language.
She is a counselor, not a dietitian. Eating concerns are usually best handled by a team — a therapist, a dietitian, and your physician — and she is glad to be the therapist on that team. Call (832) 278-2549 for a free 15-minute phone consultation, or book online.