We know that good nutrition is important for keeping our bodies healthy, but did you know that it also has a major impact on our mental health?
As part of Mental Health Week and National Nutrition Week, both taking place this month, we take a closer look at how what we eat affects our mental health and wellbeing.
Mental health – the stats
According to the Black Dog Institute, one in five Australian’s aged between 16 and 85 will experience a mental illness each year. The most common of these being depression, anxiety and substance use disorder.
Depression is the number one cause of non-fatal disability in Australia, with one in seven Australian’s experiencing depression in their lifetime.
In fact, the World Health Organization estimates that depression will be the number one health concern globally by 2030 in both developed and developing nations.
In Australia, anxiety is also becoming more prevalent. The Australian Bureau of Statistics (ABS) National Health Survey 2017-18 identified 3.2 million Australians (or 13.1% of the population) as having an anxiety related condition. This is an increase from 11.2% in 2014-15.
The link between nutrition and mental health
Numerous studies have found that diet can directly impact on the mental health outcomes of individuals.
The 20th Century has seen an increased global consumption of sugar, salt, snacks, take-away and high-energy foods coupled with a decrease in the consumption of nutrient and fibre-dense foods.
In fact, the Global Burden of Disease Study, conducted in 2017, indicates that unhealthy diet is now the leading cause of early death globally and contributed to 11 million deaths and 255 million disability-adjusted life years (DALYs) in 2017.
Unhealthy diets, consisting of a higher quantity of processed foods, are also associated with increased risk of depression and anxiety.
As noted by mind-body medicine specialist, Eva Selhub MD, this can partly be explained by understanding the role of serotonin in the body.
“Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don’t just help you digest food, but also guide your emotions.”
“Studies have compared “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, to a typical “Western” diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet. Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to contain only modest amounts of lean meats and dairy. They are also void of processed and refined foods and sugars, which are staples of the “Western” dietary pattern.”
Most research in the past has looked at the link between diet and health in adults. However, more recent research that focusses on children and young people has also found a relationship between unhealthy diets and poorer mental health outcomes.
According to Beyond Blue, poor nutrition in children has been associated with a range of problems.
These include:
- externalising behaviour problems, such as hyperactivity, aggression, and disobedience;
- symptoms of attention deficit hyperactivity disorder;
- poor concentration and tiredness, which interfere with learning;
- immune system function, which is also linked to mental health;
- delayed brain development, as high-fat, high-sugar diets can affect proteins in the body that are important for brain development;
- iron deficiency, which has been linked to cognitive function impairments associated with learning and memory; and
- nutrient deficiencies, which have been associated with mental health conditions including depression and anxiety.
Tips for eating well
What all this research seems to tell us is that eating well is not only important for your overall physical health; it is also vitally important for your mental health.
One of the easiest ways to eat well for your health is to follow the Australian Dietary Guidelines. These have been developed to provide advice to Australians about the amount and kinds of foods that they need to eat for their health and wellbeing.
The Guidelines recommend enjoying a wide variety of nutritious foods from the following five food groups every day:
- Vegetables of different types and colours and legumes/beans.
- Fruit.
- Grain (cereal) foods –mostly wholegrain and/or high cereal fibre varieties (such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley).
- Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans.
- Milk, yoghurt, cheese and/or their alternatives (mostly reduced fat).
The Guidelines also recommend drinking plenty of water and limiting your intake of foods containing saturated fat, added salt, added sugars and alcohol.
Nutritionist and Managing Director of Nutrition Force, Lisa Stegena adds that increasing the amount of magnesium in your diet may also help with your mental health.
“There is a growing body of research that supports the theory that depression could be an inflammatory response. Magnesium, which has been found to reduce inflammation, is now being trialled in the treatment of depression and anxiety.”
To help boost the amount of magnesium in your diet, Lisa suggests:
- Limiting your alcohol intake;
- Eating a wide range of whole foods that are high in fibre;
- Snacking on nuts and seeds at least once a day;
- Eating lots of leafy green veggies, daily; and
- Adding more legumes to your diet.
Lisa also suggests mindful eating as a way to improve your diet and wellbeing.
“Mindful eating is the practice of being aware of what we are eating. Listening to our body. Sometimes it takes time for the brain to catch up to the stomach, which can lead to overeating if we don’t stop and listen to our body’s signals. It allows us to pay attention to how the food makes us feel – our emotions and mood.”
For more tips on mindful eating, read this blog from Nutrition Force>>
If you are concerned about your diet and/or mental health, book in with one of our GPs to discuss your concerns. Appointments can be made online or by contacting us directly on (08) 9208 6400.
We also offer appointments with a Nutrition Force Accredited Practicing Dietitian on Tuesdays. Appointments are available fortnightly to discuss a range of dietary related health conditions, including gut issues, bariatric surgery, children’s dietary issues, weight loss, diabetes and more.
For more information on this topic, visit:
- Australian Dietary Guidelines – https://www.eatforhealth.gov.au
- Beyond Blue – https://beyou.edu.au/fact-sheets/wellbeing/nutrition-and-mental-health
- Black Dog Institute – https://www.blackdoginstitute.org.au
- Harvard Medical School – https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
- Headspace – https://headspace.org.au/young-people/eating-for-a-healthy-headspace/
- Health Direct – https://www.healthdirect.gov.au/diet-and-mental-health
- Nutrition Force – https://nutritionforce.com.au/
- World Health Organization – https://www.who.int