How Diet Can Impact Our Mental Health

Input equals output.

This simple equation has been complicated by many philosophers and behavioral scientists who wish to redeem themselves in the popular psyche by introducing many complex externalities and factors to the equation. However, life is much simpler. The quality and quantity of input have a major say in the output, be it a factory floor churning out cars or the human body going about its daily business.

Food has a direct impact on the functioning of the body. There’s scientific evidence to prove a correlation between the food that we eat and the state our mind is in. No wonder then about the sense of immense satisfaction that a rich brownie gives after a hard day of work at the office. We’ve outlined below some ways in which diet can have a direct influence on how your mental health shapes up.

Alcohol Consumption

While a night out drinking with friends may not hurt, spiraling into to regular, heavy drinking can derail an individual’s mental health. This is primarily because alcohol acts as a central nervous system (CNS) depressant, modulating the activity of gamma-aminobutyric acid (GABA) and glutamate neurotransmitters. The initial calming down of the nerves and euphoria you feel is caused by an increase in GABA. However, it’s the calm before the storm—the hangover—where the brain tries to rebalance the chemicals to their initial level. Constant overconsumption of alcohol can lead to disruption of the balance of brain chemicals. This can manifest in the form of increased irritability, constant mood swings, increased anxiety, and even depression, damaging your mental health in the long run. Finally, alcohol impairs memory and decision-making, leading to cognitive dissonance over time.

Nutrition can aid recovery from alcohol addiction. Consuming food rich in B vitamins, magnesium, and zinc, and incorporating foods rich in omega-3 fatty acids to support brain health can hasten recovery. To restore the damaged gut-brain connection, having more fiber, prebiotics, and probiotics can help.

Water Intake

Water keeps our body moving along smoothly. It’s like engine oil ensuring the smooth functioning of a car. Being overly sensitive to levels of hydration, water has a direct impact on brain activity. Even mild dehydration can lead to a sudden drop in concentration, cognition, and decision-making.

While the level of water consumption depends on a lot of factors like age, level of physical activity and climate, generally males need 10 cups of water and females need 8 cups of water a day. Inadequate water can also lead to poor quality of sleep, leading to sudden midnight awakening and discomfort. Apart from drinking lots of water, consuming fruits like watermelons and oranges and vegetables like cucumber can help keep hydration at decent levels.

Probiotics and Gut Health

Your gut plays a role beyond digestion. It helps regulate your emotions as well. Sound perplexing? The scientific rationale is that the gut line has over 100 million neurons, which form a strong connection to the brain. The gut microbiome, composed of billions of bacteria, directly influences the function of gut neurons and the production of serotonin. Serotonin is a hormone responsible for the regulation of mood, sleep, appetite and pain perception. More than 95% of serotonin is produced in the gut region. Hence, the gut lining plays a rather significant role in our health.

A healthy gut line allows a strong mind-gut connection, better nutrient absorption, controlled inflammation, and proper digestion. Eating unhealthy food full of cholesterol and sugar can damage this gut lining. A healthy gut can enable emotional balance and proper nutrient absorption. It is advisable to consume foods rich in probiotics and fiber and to keep drinking an optimum amount of water to maintain a healthy gut.

Inflammation and Immunity

The food we eat can also regulate the level of inflammation in our bodies. Our immune system uses inflammation as a weapon against unknown threats. However, this inflammation can rise if we keep consuming foods full of sugar, saturated fats, and certain food additives.

This could explain the correlation between individuals who consume lots of ultra-processed food facing a cognitive decline as well as dysfunction in specific regions of the brain like the hippocampus and amygdala. The hippocampus manages dopamine production, and the rush of energy you get after eating a sweet dessert may not actually be healthy. And the amygdala makes the fight-or-flight decision in stressful moments; hence, a poor diet can also dampen your decision-making in the long run.

Malnutrition

Deficiency or excess of specific nutrients can debilitate your mind as well as your body. Specific nutrients can have a certain impact on the functioning of the brain. Consuming more omega-3’s could help battle a wide range of psychological disorders like attention deficit hyperactivity disorder (ADHD), depression, bipolar, and post-traumatic stress disorder (PTSD). This came to light when it was observed that national diets having more of omega-3 rich fish suffered less from depression.

As previously discussed, having high doses of sugar at regular intervals could also distort the hippocampus, leading to emotional imbalance. Insufficient choline intake can increase the risk of cognitive impairment and neurodegenerative diseases. Hence, it is advised to have a diet including a healthy mix of choline-rich foods like eggs, cod, and potatoes. Finally, a diet lacking Vitamin B (specifically B12) is often associated with dementia and depression. Hence, having a healthy and balanced diet can not only turbocharge your body but also keep your mental health in its peak condition, allowing you to maximize your own potential.

If you’re unsure where to start or require guidance on your journey to eating better and managing your mental health, it’s worth seeking assistance. Reach out to a qualified mental health professional, such as someone qualified through online clinical mental health counseling programs, and nutrition experts like dietitians who can provide support.

The food that we eat can have direct implications for our mental health. Therefore, being mindful of what you eat can be a wise call in the long run. While the occasional slip-ups are okay, restricting alcohol consumption to the bare minimum can be a great first move. Drinking adequate water can keep your body and the brain hydrated, allowing you to focus on the task at hand. Consuming gut-friendly foods can keep your digestion and mind running smoothly.