Feeling Stressed? Rethink Your Diet for Better Mental Health

Over the past few years, as stress, anxiety, and depression become increasingly prevalent, we're beginning to understand the importance of mental health. This isn't just about mental well-being; mental health challenges can significantly impact other aspects of our health and well-being.

The foods we consume play a critical role in our mental health. Comfort foods, despite their alluring appeal during stress, can be detrimental to our mental wellbeing. Emphasizing healthy food choices, particularly in stressful times, is now becoming more relevant as the relationship between diet and mental health strengthens.

Understanding the Role of Diet in Mental Health

Dr. Uma Naidoo, a renowned Harvard Nutritional Psychiatrist and the author of "This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More," shares her insights into the foods that might worsen or alleviate anxiety.

Foods / Drinks that May Worsen Mental Health:

Caffeine: While it can boost physical and mental performance, and tea and coffee are rich in antioxidants, excess caffeine can lead to anxiety. It may stimulate a region of the brain activated during stress and downregulate a part controlling anxiety. Use caffeine strategically, limiting your daily intake to 200mg.

Alcohol: Excessive alcohol can lead to or exacerbate anxiety. Moreover, it depresses the immune system, impairs sleep, and prompts poor food choices. Limiting alcohol consumption to special occasions rather than as a daily coping strategy is advisable. If you depend on alcohol, consult with a healthcare professional to manage withdrawal symptoms.

Artificial Sweeteners: Common in many processed foods, artificial sweeteners can negatively impact the microbiome - our gut bacteria. As 90% of the serotonin, a hormone that makes us happy, is produced in our gut, disrupting the microbiome can have negative effects on our mood.

Foods that May Improve Mental Health:

Fibre: Diets rich in dietary fibre may reduce the risk of anxiety, stress, and depression. Aiming for 25-35mg of dietary fibre each day supports the microbiome, reduces inflammation, and increases serotonin and dopamine production. Focus on high-fibre foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.

Omega-3 Fatty Acids: Known to decrease stress, boost mood, and improve mental focus, Omega-3 fatty acids also foster a healthy gut and are anti-inflammatory. Find these in fatty fish like salmon, mackerel, sardines, and anchovies, algae, and seeds such as flax or chia.

Fermented Foods: Rich in probiotics, fermented foods nurture a healthy gut environment and decrease anxiety. Incorporate fermented foods like kimchi, sauerkraut, kefir, kombucha, yogurt, tempeh, and tofu into your diet.

These are just a few ways in which your diet can directly influence your mental health. The foods we consume have a profound impact on our physical and mental well-being. It's always crucial to consider our diet, particularly during times of heightened anxiety. While other lifestyle factors contribute, diet is becoming a key strategy in improving mental health. Prioritize nutrient-rich foods to reduce stress and enhance your overall mental well-being.

Original references can be found here: https://drgregwells.com/blog/feeling-stressed-rethink-your-diet.