Can eating well improve your mental health? The science says so. Developing healthier eating habits contributes to more than just physical wellbeing. In recent years, the connection between diet and mental health has gained considerable attention. Studies have found that consumption of processed and high-sugar foods correlates strongly with increased risks of depression, anxiety, and other mental health issues.
In this blog post, we’ll explore the vital link between diet and mental wellness, and how informed dietary choices can improve our emotional and psychological wellbeing.
What Nutritional Psychiatry Says About Diet and Mental Health
Nutritional psychiatry is a relatively new field that studies the impact of dietary habits on mental health. Research has shown that our diets affect brain health by influencing neurotransmitter pathways, inflammation, and brain plasticity. Diets laden with refined sugars and unhealthy fats can worsen mood disorders such as depression and anxiety. Conversely, diets rich in omega-3 fatty acids, vitamins, and minerals—found abundantly in fruits, vegetables, and whole grains—promote brain health and reduce the likelihood of such disorders.
The diet-mental health link doesn’t stop there. The gut microbiome, heavily influenced by our dietary choices, produces various chemicals and hormones that impact our mood and emotional health. A diet that promotes a healthy gut microbiome thus supports not only physical health but also mental well-being.
What is the Best Diet for Improving Mental Health?
Whilst no one-size-fits-all diet exists for mental health, in general, the optimum diet includes foods that provide essential nutrients to support brain function and overall well-being. For example, the Mediterranean diet, known for its high consumption of fruits, vegetables, nuts, fish, and olive oil, has been associated with a reduced risk of depression. These foods are rich in nutrients critical for brain function, such as omega-3 fatty acids, antioxidants, and B vitamins. This is in contrast to processed and fast food diets, which are often high in sugar and fat, but low in essential nutrients, contributing to inflammation, which is believed to play a foundational role in mental health issues.
What Changes Can I Make to My Diet?
There are many small adjustments we can make to our diets that benefit our mental health:
Increase Omega-3 Fatty Acids Intake: Incorporating foods such as oily fish (think salmon, sardines, mackerel), flaxseeds, and walnuts into your diet can boost your brain’s omega-3 levels, helping to regulate neurotransmitters and reduce inflammation.
More Fruits and Vegetables: It can hardly come as a surprise that consuming a wide variety of vegetables and fruits beneficial for physical health. But did you know that it also protects against brain cell damage, cognitive decline, and various mental health issues, such as depression and anxiety?
Choose Whole Grains: Whole grains, unlike refined grains, maintain their fibre and nutrient content. When you consume more whole grains, your body better maintains stable blood sugar levels. This stability helps moderate mood and keeps energy levels consistent throughout the day.
Fermented Foods Are Your Friends: Fermented foods such as yoghurt, kefir, and sauerkraut are rich in probiotics, a type of bacteria that is beneficial for the gut microbiome.
Limit Sugar and Processed Foods: As we’ve already discussed, a high intake of sugar and processed foods can lead to inflammation, which is linked to depression and anxiety. Eating sugary and processed foods can cause spikes and crashes in blood sugar levels, which can affect mood and energy throughout the day.
How Can Health Coaching Help Me Improve My Diet?
Implementing new ways of eating may seem a bit daunting, but with the support of a Health Coach, it is possible to create new health habits around food. The role of a well-trained Health Coach includes helping clients challenge negative thinking patterns, improve our relationship with food, and reduce stress and anxiety—all of which can enhance mood and energy levels.
Whilst diet is a major factor influencing our mental health, it is just one aspect of a multifaceted approach to wellness. A Health Coach helps clients to see the big picture, understanding how lifestyle choices, from sleep patterns to physical activity and stress management, interconnect to impact mental health and our eating habits.
Health Coaches are trained to support the unique needs of each client. They provide a supportive and non-judgmental environment that encourages open communication, helping their clients implement these vital changes in their diet and overall lifestyle.
Inspired to Become a Health Coach Yourself?
At the Health Coaches Academy, we firmly believe in sustainable changes. When coaching others, you often find yourself prioritising your own mental and physical wellbeing too – health coaching then becomes integrated into your personal health and wellness journey!
Would you like to learn more about the impact of diet on mental health? Train with the UK’s most experienced Health Coaching & Nutrition team at Health Coaches Academy. Our Qualification Level 5 Diploma is PCI accredited, allowing you to work within the NHS as a Health Coach. To learn more about enrolling in our health coaching course, book your free Discover health coaching call today.
