Elevate your mood with food
Understanding the role of nutrition on mental health
Understanding the role of nutrition on mental health
Following the recent tragic deaths of fashion designer Kate
Spade and world-renowned chef and author Anthony Bourdain, the world has once again been awakened to the reality that there are individuals who silently carry with them some type of burden or concern that affect their mental health.
One particular condition is depression, a disorder that manifests anywhere between bouts of sadness, anxiety attacks, depressed mood, lack of appetite, crying spells, loss of interest in pleasurable activities, and it could escalate to suicidal ideation and even suicidal attempts. Depression may result from a biochemical imbalance in the brain, which is commonly treated with medications under the supervision of a psychiatrist. It can also be brought about by an event or situation that caused so much strain on an individual’s emotional state.
Psychotherapy as well as counseling does aid tremendously in this case, but there is one aspect in managing depression that has not been widely recognized for its crucial role in mental health—nutrition.
It is common for individuals suffering from depression to have disordered eating patterns. They skip meals, have poor appetite or even excessively crave for sweets. Have you ever wondered what causes the craving for that sinful, calorieladen double, triple, chocolate ice cream? Why do we feel better after eating an entire bar of chocolate when we feel depressed after a bad breakup? Sugar rush, you say? There is some truth to that, but you see, it’s more complex than that.
The body needs the “happy hormone” serotonin, produced in the brain, to help combat depression. In order for serotonin to be produced, a precursor known as tryptophan is required. Tryptophan comes from protein-rich foods—meat, fish, chicken, dairy products, seeds—or from so-called zero-protein, carbohydrate-rich fruits. In order for tryptophan to smoothly enter the brain, it needs the hormone insulin to pave its way. Insulin is produced when there is sugar in the blood. So that sweet bar of chocolate stimulates the production of insulin, which opens the gate for tryptophan to enter the brain and produce serotonin, which, in turn, makes a depressed person’s mood lighter.
Now that you see the connection between food and mood, there are a number of nutrients that is equally vital to mental health, too. The brain, being a fatty organ, needs most of the cholesterol that the body produces. Yes, it is the same cholesterol that can also clog up one’s arteries and cause heart attacks and strokes. But before you get your hands on that high cholesterol junk food in the hopes of combating depression, it is wise to consider the type of cholesterol that is beneficial to promoting good mental health.
A study conducted by Jian Zhang, et al. published in the Journal of Affective Disorders in December 2005, showed that low levels of HDL-C, also known as good cholesterol, is significantly associated with suicide attempts in women. Another study by Ellison, et al., published in Epidemiology back in March 2001, indicated that low total serum cholesterol level is associated with an increased risk of suicide.
Good cholesterol can be found in food sources, such as fatty fishes (tuna, salmon, sardines), nuts especially walnuts, and canola oil. Omega 3 supplements for those with poor appetite may be prescribed by a dietitian or physician.
B vitamins, especially folate and B12, play a crucial role in the production of neurotransmitters in the brain. Think of these neurotransmitters as messengers that carry information. Vitamin B12 is abundant in dairy products and lean meat sources, while folate or vitamin B9 is found in dark-green vegetables and legumes. Deficiencies in other B vitamins also lead to fatigue, nervousness, irritability, insomnia, and other mental changes.
Deficiency in vitamin D, the so-called sunshine vitamin, is also associated with depression. This can be obtained by eating fatty fishes, dairy products, egg yolk, fortified foods, and through daily sun exposure at appropriate hours.
It is also important to take care of our gut, after all, any food or supplements taken will have to go through the digestive system and will need to be properly absorbed in order to be efficiently utilized by the body. Most individuals with depression also have poor gut health. Probiotics and prebiotics are known to help alleviate symptoms of depression. It is always best to consult a registered nutritionist dietitian for proper management of nutritional status.
There are many factors that lead to or affect depression, and management of symptoms must not be limited but rather multidisciplinary. Nutritional psychology must be carefully considered.
Psychotherapy as well as counseling does aid tremendously in most cases, but there is one aspect in managing depression that has not been widely recognized for its crucial role in mental health—nutrition.