Eat Well

Keeping your body healthy is essential to keeping your mind healthy too.

You’re probably aware that what you eat can have drastic effects on your physical health, but did you know it can also have very significant impacts on your mental health as well? So, what are the key elements of your diet that can impact your mental health in positive and negative ways? We’ll explore a few below.

The key word here is moderation. Everything in the list below is fine as part of a balanced diet. The issues come when we have an imbalance and have too much of anything that can have adverse effects on our mental and physical health.

What to avoid/limit in your diet:

Sugar

Sweet and sugary foods provide the body with quick bursts of energy which can then result in a crash. The roller-coaster of energy to the brain can in turn cause mood swings, irritability and even depression. Because sugar provides these quick bursts of energy rather than slower, long-lasting energy, sugary food doesn’t make you feel as full as other carbohydrates which can also lead to increased consumption.

Caffeine

Are you the type of person that can’t get out of bed in the morning without that first cup of coffee to kick start your day? You’re not alone! Although there are several scientific benefits to drinking coffee, especially black coffee,¹ caffeine can also have a negative impact on your mental health. Caffeine can make you feel jittery and nervous and prevent your body from falling asleep at night. For those who struggle with anxiety and panic disorders, the effects of caffeine can often mimic these and can therefore, in turn, heighten the anxiety.

Alcohol

It isn’t uncommon for people struggling with mental health issues to turn to alcohol as a form of self-medication. Although alcohol can help some people feel better in the short-term by dulling the senses, it is a depressant and will ultimately have negative effects on mental health. Like caffeine, it can impact normal sleeping routines and causes dehydration (we mention the importance of water a little further down).

Ultra-Processed Food (UPF)

Unprocessed foods are foods in their natural (or nearly natural state), also known as whole-foods. Most processed foods have at least one or two ingredients (often to help preserve the foods). Ultra-Processed Foods or UPFs, on the other hand, have many added ingredients which can include artificial colours and preservatives. According to one study, over 70% of packaged foods in the United States are classed as ultra-processed foods.²The same report also found that those reporting a higher intake of UPF were significantly more likely to suffer from mild depression and anxiety. The ease and convenience of picking up fast food or packaged food can be great from time-to-time, but unfortunately a lot of these items are very high in sugar, salt and saturated fat. All of these can have an adverse effect on physical and mental wellbeing.

Try swapping out some of the above for some of the options below that are known to improve physical and mental health:

High-Protein Foods

Diets with higher protein can help improve mental health as the amino acids in protein are needed to produce chemicals called neurotransmitters. This helps regulate your thoughts and feelings. Some great sources of protein include meat, fish, eggs, dairy products, seeds and nuts, legumes (peas, beans and lentils) and soy products.

Healthy Fats

Although we often associate fat with an unhealthy diet, there are different types of fat out there. Omega-3 and Omega-6 are crucial for good brain health. These can be found in food such as seeds, nuts, avocados and oily fish. You can even buy these as supplements in capsule form if you aren’t able to regularly fit them into your diet.

Complex Carbohydrates

On the other end of the scale to sugar, which provides quick bursts of energy, there are complex carbohydrates which not only keep you fuller for longer but also contain energy that your body can use over a longer period. Complex carbohydrates release glucose slowly into your digestive system, giving the brain the energy it needs in small and stable amounts. You can get high levels of these carbohydrates in peas, beans, multigrain cereal, brown rice, quinoa, whole wheat bread and whole wheat pasta.

Water

The NHS Eatwell Guide suggests we should each consume 6-8 glasses of water per day.³There are loads of reasons why we should drink enough water, but one of them is that it can help improve our mental health. Water nourishes the brain and is a key component needed to produce serotonin (known as the feel-good chemical). When the body is dehydrated, on the other hand, the body produces increased levels of cortisol (known as the stress hormone). It’s a great idea to start the day with a big glass of water, invest in a water bottle to take with you on the go and maybe even set alarms throughout the day to help increase your water intake and see how it affects your body and mind.

Making some minor swaps and changes to your diet, having the “bad” things in moderation and balancing them out with the “good” could have great benefits for your physical fitness as well as your mental health. It may feel quite overwhelming to try and change your whole diet straightaway, instead why not try food swaps. Choose one or two of the unhealthier elements in your diet and swap them for a healthier option.⁴ Give it a go for a few weeks to see if it makes any improvement to your mood, then see if you can make a few more swaps.

Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.