Nutrition and Mental Health
Overview
Nutrition is key to optimal mental health.3 Nutritional deficiencies can disrupt normal brain function because the brain requires a consistent flow of energy and nutrients to grow and work properly. A poor diet over time can result in difficulty performing everyday tasks such as going to practice and attending class. Research has linked healthier diets to lower rates of mental illness.1 Interventional studies have also shown that treating mental illness with diet produces good results.3 It been demonstrated with scientific evidence that having a poor diet is often detrimental to mental health.1 In fact, junk food (high calorie, low nutritional value) can induce moderate to severe psychological distress.3 Nutrition and eating habits play a major role in mental wellness, both in prevention and treatment. Mental wellness is key for optimal sports performance.Unfortunately, mental health challenges are frequently accompanied by disrupted eating patterns.1 These disruptions look differently depending on the person. Loss of appetite, craving sweet foods, skipping meals, or experiencing bingeing episodes are several examples.1 Have you ever felt anxious about finals week and eaten a whole pan of brownies? Have you experienced grief after a breakup and wanted to "eat your feelings"? Have you felt like you do not deserve to eat after having an athletic injury, and changed your eating patterns accordingly? Reactions like this are normal, but if unhealthy eating habits/patterns begin to emerge, it is time for a change. Eating pattern disruptions can begin a feedback cycle. The mental health challenge triggers unhealthy eating patterns, which then render it difficult to recover from the mental health challenge because the brain is not properly fueled. This improper fueling can prolong or worsen the mental health challenge, which may then lead to continued eating pattern disruptions. It can be hard to get out of this cycle and regain a healthy relationship with food. It is okay to ask for help to get your eating patterns back on track. You can book an appointment with Bobcats Nutrition, or call the MSU Office of Health Advancement at 406.994.4380 for nutrition counseling/consultation.
Resources
General Guidelines
Suggestions about eating and the benefits of healthy food are outlined here in terms of mental health. Remember that moderation is key. These are not rules, they are guidelines. Please also keep in mind that food supports health and athletic performance in many other ways such as muscle growth, energy availability, and bone health. Learn more about food at MSU Bobcats Fueling. Experts say these nutritional guidelines support optimal mental health:
- Eat MORE fruits and vegetables, and LESS french fries, fast food, and sugar. This diet change is associated with lower mental illness prevalence.3
- Eating at least 5 servings of fruits and vegetables each day will give the body much-needed vitamins and minerals, preventing brain cell damage.1
- Refined, processed foods give the brain little nutritional value. Filling up on these empty calories deprives the brain of the nutrition it needs, which limits its ability to protect itself from damage. This contributes to brain tissue injury, which negatively impacts mental health.1
- Limit highly refined/processed foods.
- People with diets high in refined/processed foods are more likely to experience depression when compared to individuals with higher-quality diets.
- A highly processed, high-carb diet stokes inflammation. Inflammation in the brain can interfere with signaling in the brain and cause harm to brain cells.2
- Foods that have been processed in some way and are no longer "whole" are considered refined. White wheat flour is refined because the bran and germ were taken away during processing (giving it a white color), and whole wheat flour is "whole" because it includes the entire wheat kernel and all of its nutrients (vitamins, minerals, fiber). There are levels of processing, from minimally processed to highly processed. Here is more information about navigating processed food in a way that best supports your mental health. A rule of thumb with pr
- Harvard Medical School: Not all processed foods are unhealthy
- Eat Right, Academy of Nutrition and Dietetics: Processed foods: What's ok and what to avoid
- Foods that have been processed in some way and are no longer "whole" are considered refined. White wheat flour is refined because the bran and germ were taken away during processing (giving it a white color), and whole wheat flour is "whole" because it includes the entire wheat kernel and all of its nutrients (vitamins, minerals, fiber). There are levels of processing, from minimally processed to highly processed. Here is more information about navigating processed food in a way that best supports your mental health. A rule of thumb with pr
- Eat whole carbohydrates such as oats, brown rice, quinoa, whole wheat flour, and vegetables.
- These "whole" carbs have a low glycaemic index, so they release energy slowly to the brain.1
- The quick bursts of energy and subsequent "crashes" associated with high glycaemic index foods such as refined sugars and flours (donuts, cookies, chips, soda, etc.) contribute to mood swings and can increase incidences of anxiety and depression.1
- Eating "whole" carbs help the brain to produce chemicals that give you a sense of well-being, such as serotonin (the "happy" chemical)1
- These "whole" carbs have a low glycaemic index, so they release energy slowly to the brain.1
- Incorporate lean protein into your diet. Lean protein helps to nourish the brain while protecting it from oxidative stress. Oxidative stress can lead to free radicals production, which can cause cell damage.1
- Lean protein examples: fish, beans, lentils, eggs, pork loin, bison, shrimp, cottage cheese, yogurt, tofu, chicken, etc.
- Incorporate fiber and probiotics into your diet. Consume whole grains, legumes (beans), nuts, seeds, and probiotics (found in yogurt, kombucha, pickles, etc.)
- A healthy gut supports mental health. In fact, Serotonin (the "happy" chemical) is produced in the GI tract. Its production depends on healthy amounts of good bacteria and fiber. Mood-regulating neurotransmitters cannot be produced or travel effectively to the brain without a healthy gut.1,2
- Harvard Medical School: How to get more probiotics
- US Food & Drug Administration: Dietary Fiber
- A healthy gut supports mental health. In fact, Serotonin (the "happy" chemical) is produced in the GI tract. Its production depends on healthy amounts of good bacteria and fiber. Mood-regulating neurotransmitters cannot be produced or travel effectively to the brain without a healthy gut.1,2
- Consume healthy fats such as olive oil, avocado, nuts, seeds, and fatty fish. Look for omega-3 fatty acids - this nutrient is very important for brain health.
- The brain has one of the highest levels of fat compared to other organs in the body, and fatty acids will help fuel the brain.1 Myelin sheaths that protect neural axons are made up of lipids, which enable signals to be sent from neuron to neuron. This is why fat is such an important part of brain health.
- Omega-3 fatty acids (found in oily fish such as clams, mussels, and oysters2) also help to reduce inflammation in the body. Inflammation can hinder mental well-being and reduce immune system function.1 Inflammation in the brain can hinder brain cells and signaling patterns, so reducing this inflammation is an important part of mental health.2
References
1. Thomas, D. (2019). The Importance of Nutrition in Improving Mental Health and Rehabilitation Outcomes. Positive Health, 256, N.PAG.
2. Lindley, J. K. (2021). Food for Thought. Health, 35(2), 64–66.
3. Hyman, M. (2020). Food fix: How food changes mental health and behavior. Alternative & Complementary Therapies, 26(6), 255–257. doi: 10.1089/act.2020.29299.mhy
Developed 2021 by Quinn DeStefano, OTD Student
Reviewed 2021 by Aaron Grusonik, MA, Psy.D
