by Nzinga N. Garvey, MBA
I, too, have found myself relieved that there are more public conversations about mental health post-pandemic; giving all of us permission to speak openly about our personal struggles with issues like anxiety, depression and mental fog. Like so many, I began my own exploration into non-pharmaceutical options to address mental and cognitive health. What I soon learned was that I could reimagine my dietary choices in a way that truly prioritized whole-body wellbeing. Subscribing to the belief in a mind-body connection, I am now able to better appreciate that the nutrients that I consume can play a critical role in my brain health. Further, it is my daily dietary choices that can either promote or hinder the optimal functioning of my brain, thereby influencing my emotional states and cognitive processes.
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As a behavioral healthcare professional, I fully support addressing mental health issues with conventional interventions that include medication and talk therapy. But exposure to the emerging field of nutritional psychiatry has presented me with evidence-based studies that reveal how food can be harnessed as a tool to enhance mood, alleviate anxiety and support overall mental wellbeing. Research shows that food has a profound impact on our emotional health, not just on our physical wellbeing. Nutritional psychiatry, unlike traditional psychiatry, incorporates food into patient’s treatment plans. It advocates for nutrient-dense foods rich in vitamins, minerals, antioxidants, fiber and protein, while reducing the consumption of “empty” foods like sugar. These dietary adjustments aim to combat brain inflammation, regulate neurotransmitters like serotonin and dopamine, promote positive emotional responses and slow cognitive decline.
A well-nourished brain is essential for good mental health. But how? It starts with the fact that the gut and the brain are intimately connected (creating a gut-brain axis). Our brain communicates with the gut through the vagus nerve, forming a two-way connection. This bidirectional relationship highlights the profound influence that the gut, specifically the gut microbiome, has on brain health and function. This connection facilitates the exchange of signals, chemicals and neurotransmitters between the two organs. Moreover, the gut microbiome, a diverse community of trillions of microorganisms residing in the gastrointestinal tract, plays a pivotal role in this connection. These microorganisms contribute to the production of neurotransmitters, including serotonin, dopamine and GABA, which are crucial for regulating mood, emotion and cognition. This intricate relationship underscores the importance of nourishing the brain through proper nutrition. Nutrients from the foods we consume are broken down in the gut and absorbed into the bloodstream, ultimately influencing the brain’s chemistry and structure. Essential nutrients such as vitamins, minerals and antioxidants are required for optimal brain function and play roles in neuroprotection, neurotransmitter synthesis and combating oxidative stress.
There is an expanding body of research that highlights the mental health advantages associated with a nourishing diet. Multiple studies have pinpointed the positive effects of dietary choices on alleviating depression, anxiety and mental fog, with a particular emphasis on the benefits of a Mediterranean diet (a dietary approach inspired by the eating habits of Mediterranean populations). When comparing the Mediterranean diet with the typical Western diet, studies found that depression risk was 25% to 35% higher among those eating limited lean meats, dairy, processed and refined foods and sugars. A 2022 review by the American Journal of Clinical Nutrition showcased how increased consumption of a healthy diet, rich in vitamins, minerals, healthy fats, fish and fiber derived from fruits, vegetables, whole grains, nuts and seeds reduced inflammation and influenced neurotransmitters, thereby mitigating depressive symptoms. Further, a study led by Jessica Bayers, Ph.D. delved into the effects of a Mediterranean diet on treating moderate to severe depression in males 18 to 25. Participants receiving nutritional counseling and meal planning support for adhering to the Mediterranean diet experienced substantial improvements in depressive symptoms.
In my own pursuit for better brain health, I continue to seek out those foods that contribute to my mental wellbeing and safeguard my brain’s function. These include:
- Healthy Fats: Mono- and polyunsaturated fats prevalent in foods like avocados, olives, nuts and seeds as well as omega-3 fatty acids found in seafood, chia seeds and flax seeds (assist in reducing brain inflammation and slowing down brain aging).
- Berries: Flavonoids-rich berries particularly blueberries (associated with memory enhancement and providing a protective effect on brain cells against oxidative stress).
- Colorful Vegetables: Nutrient-dense green leafy vegetables, bell peppers and broccoli (containing anti-inflammatory and antioxidant properties from carotenoids, vitamin K and flavonoids).
- Beans: Fiber-rich legumes like lentils, chickpeas and kidney beans (improving information processing, attention and memory).
- Pre/Probiotics: Gut-healthy bacteria found in kimchi, miso, tempeh, garlic, apples and beans (increasing the healthy flora in the microbiome).
- Tea/Coffee: Caffeinated tea and coffee (shown to boost concentration and improve mental function).
Through trial and error, I have come to recognize that no single food possesses the power to singularly enhance my cognitive function. But what I have found is that my commitment to integrating a combination of these nutrient-rich options into a well-rounded diet has contributed to optimizing my brain’s function and managing my mood.
For far too long, many of us have subscribed to the idea that diet is solely about physical health. My desire to better regulate my own mood, emotions and cognitive ability led me to broaden my perspective and consider the interplay between nutrients, gut health and brain function. A look at the global impact of depression alone highlights not only the impact on individuals but also their families and communities. I have experienced first-hand the feelings of sadness, hopelessness and despair. This has motivated me to remain committed to making mindful dietary choices that prioritize whole, nutrient-dense foods and support a balanced gut microbiome; allowing me to take control over my mental wellbeing through the foods that I eat.
