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Fueling the Mind: The Powerful Link Between Nutrition and Mental Health

Believe it or not, the type of food you eat has a major impact on your mental health and general wellbeing.


A typical western diet is high in processed foods, refined sugars, and saturated fats. This is linked to increased risk of depression, anxiety, and other mental health disorders due to the inflammation it causes in the body and poor nutrient quality in the foods being consumed.


Foods to Nurture Mental Wellbeing

Protein

Amino acids, which we get from protein, are the building blocks for neurotransmitters like serotonin and dopamine, which regulate mood. So getting sufficient protein is vital i.e. fish, eggs, dairy, meat, tofu, legumes.

Carbohydrates

Glucose is the main energy source for the brain. Complex carbohydrates i.e. fruit, veg, wholegrains, beans, nuts & seeds, stabilise blood sugar levels, reducing mood swings.

Fats

Omega 3 fatty acids, which can be found in plant oils, oily fish (salmon & mackerel), flaxseeds, walnuts and chia seeds. They are crucial for brain health and can reduce symptoms of depression and anxiety.

Vitamins

B vitamins are essential for neurotransmitter function and mood regulation and can be found in salmon, leafy greens and liver. A deficiency in vitamin D is also linked to depression. Daily sun exposure in the summer months (10-30 minutes) will provide enough vitamin D but remember to supplement in the winter months.

Minerals

Magnesium, selenium, zinc, iron and calcium are important for brain function and mood and can be found in nuts, seeds, eggs, beans, sardines and leafy greens.

The Gut and Brain Axis


  • The gut and brain have a two way communication system which includes physical and chemical connections. The vagus nerve is the two way connection between your brain and your colon.


  • Neurotransmitters are chemical messengers that are produced in the brain and gut. A healthy gut can influence the production of many of these

    messengers including serotonin and dopamine, which are important for your emotional wellbeing and moods.


  • So a diet rich in diverse fruits, vegetables, whole grains, legumes, oily fish, nuts and seeds is crucial for ensuring the two-way communication system in your body functions effectively, optimally, and keeps your brain healthy.


Improving Sleep for Better Mental Health


The impact of poor sleep quality can not be underestimated.


Sleep plays a crucial role in maintaining and enhancing mental health.


Poor sleep can contribute to mental health issues, and mental health issues can lead to poor sleep.


Sleep allows the brain to store new information and get rid of toxic waste.


Nerve cells communicate and reorganise, which supports healthy brain function.


The brain repairs cells, restores energy, and releases molecules that help fight inflammation and infection.


A good nights sleep enables the body to go through a process of recovery so it’s ready for the day ahead.



Eating the right variety of foods, on a regular basis, is key to long term health.  This allows all the different processes in the body, to function, optimally.



July 2024



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