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As we work to navigate the intricacies of daily life – amidst deadlines, responsibilities, and constant connectivity – prioritizing your health and well-being often takes a back seat. Yet, the connection between what we eat and how we feel mentally is gaining increasing attention.
Just as our bodies need nourishment to thrive, our minds also require proper fuel to function optimally. Our diets not only impact our physical well-being but also play a significant role in our mental health. From combating stress and anxiety to boosting mood and cognitive function, nourishing our bodies properly can become a cornerstone for cultivating inner balance, resilience, and emotional vitality.
The Gut-Brain Connection
The brain is the biggest consumer of high carbohydrates out of the entire body. Essentially, 90% of the energy we consume goes straight to the brain, even more so than our hearts or muscles. The brain craves good energy so having a diet that is deficient in certain nutrients – especially macronutrients, like carbohydrates – it’s going to make it more difficult for our brain to function optimally.
For example, individuals with a deficiency in tyrosine or tryptophan may lack essential precursors for neurotransmitters, like dopamine or serotonin. These neurotransmitters are crucial for regulating mood and promoting feelings of happiness and contentment. Without sufficient amino acids, our bodies are unable to produce these vital chemicals, leading to potential imbalances in brain function. No amount of antidepressants or other psychotropic medication will be able to combat that deficiency.
Additionally, there is a bi-directional influence between our brain and the food we eat. A relatable example is the sensation of nausea experienced during moments of anxiety – a result of the activation of our fight or flight response through the HPA axis. However, this feedback loop operates in both directions. When our diet leads to digestive discomfort or constipation, signals are relayed back to the brain, triggering a cascade of emotional responses. These can range from feelings of melancholy and anxiety to heightened fear or apprehension, ultimately influencing our cognitive processes. The toll taken by processing challenging foods drains our energy reserves, diminishing our motivation for physical activity or social interactions.
Lastly, certain nutritional deficiencies can significantly impact mental health, although the exact causal relationships are still unclear. Seasonal affective disorder (SAD), for instance, is thought to be influenced by factors such as sunlight exposure, with deficiencies in nutrients like vitamin D and magnesium potentially exacerbating depressive symptoms. Similarly, inadequate protein intake may contribute to feelings of depression or anxiety. Conversely, the overconsumption of substances like caffeine or alcohol can also precipitate mental health issues, like anxiety or depression.
We function at our best when we’re feeding our bodies well. To set yourself up for optimal success, it is essential to give your body the macro and micronutrients it needs to thrive.
Healthy Eating Defined
There is no universal solution to adopting a healthy diet. Our dietary habits are shaped by a variety of factors and healthy eating is largely a personalized journey; however, we should prioritize foods that nourish our bodies and ditch mindless eating for mindful meals that satisfy our hunger and nutritional needs.
Dr. Andrew Kim, director of psychiatry at TimelyCare, helps define healthy eating in a college setting.
Pay attention to hunger and fullness cues, savor your meals, and practice gratitude for the nourishment you receive from food. A few techniques that can be helpful in practicing mindfulness while eating include deep breathing, slow and complete chewing, and mindful food selection. These will enhance the eating experience and reduce stress.
Garbage In, Garbage Out
The adage “garbage in, garbage out” is traditionally made in reference to computer science, but the same can be said for food. We should not expect that we can fuel our bodies with junk and that it’s going to result in a better-than-junk output. The more junk food we eat, the harder our bodies have to work to process, digest, and even eliminate unhelpful substances or excess substances.
Essentially, we’re in a position where we can either give our body what it needs, or we can make it work harder, or possibly not even give it what it needs to function at its peak performance level. Especially for college students who are often stretched thin with competing demands on their time and energy, being mindful of what goes into your body is key to being well physically, mentally, and emotionally.
Nutrient-Rich Foods for Brain Health
Nutritionally dense food should dominate your plate most days, and it’s important to make the most out of each meal, including snacks. The goal is to create a balanced, nutritious meal that fuels your body’s energy and focus, giving you a higher capacity to deal with whatever stress may come your way.
Fruits, vegetables, whole grains, lean proteins, and healthy fats are important to prioritize, as well as specific nutrients known to benefit mental health, such as omega-3 fatty acids, antioxidants, vitamins (B vitamins and vitamin D), and minerals (magnesium and zinc). Probiotics, prebiotics and fiber are also essential to promote a healthy gut. To the extent possible, we should consider minimizing our consumption of fermented foods, low-fiber foods, processed foods, and artificial additives.
Balancing Blood Sugar Levels
Blood sugar fluctuations can impact mood and energy levels. A balanced diet with complex carbohydrates, lean proteins, and healthy fats helps stabilize blood sugar levels.
Strategies such as eating regular meals, incorporating fiber-rich foods, and avoiding excessive sugar and refined carbohydrates can also help prevent blood sugar spikes and crashes.
Help students prioritize their health and well-being
Addressing Food Insecurity
When facing food insecurity, it’s essential to remember that any calories are better than none. If the choice is between unhealthy food and going hungry, opt for the calories. While resources like food pantries and government assistance are available, immediate action can be taken to improve nutritional intake. Stocking up on frozen fruits and vegetables can provide an affordable and convenient option for adding variety and essential nutrients to the diet. Creating diversity in food choices is crucial to avoid nutrient deficiencies, particularly in micronutrients. Even if not all foods consumed are deemed healthy, varying the diet can help prevent the development of deficiencies.
Additionally, consider protein shakes, especially those in powdered form, which can serve as meal replacements. Though initially pricey, when calculated per serving, they can be a cost-effective solution, offering high protein content and essential vitamins and minerals. This approach ensures that even with limited access to healthy food options, necessary nutrients are still obtained.
Consistency in meal times is another valuable strategy. Our bodies thrive on predictability, regulated by the circadian rhythm, which influences functions like exercise, sleep, and alertness. By adhering to consistent meal times, our bodies can better anticipate energy needs and optimize function. This routine aids in facilitating easier transitions to sleep and waking and enhances overall bodily function. Therefore, incorporating regularity into meal schedules contributes to maintaining optimal health and well-being.
The Impact of Diet on Mental Health Conditions
Diet culture refers to a societal belief system that values thinness and equates it with health, moral worth, and success. According to the National Alliance for Eating Disorders (NAED), it’s a pervasive cultural norm that glorifies weight loss, restricts food intake, and reinforces harmful beauty standards.
Diet culture has a significant impact on eating disorders because it promotes the idea that the path to happiness and success is through weight loss and food restriction. This mindset can lead to disordered eating patterns and an obsession with food and body image, which can contribute to the development of an eating disorder. Diet culture also promotes the belief that certain foods are “good” or “bad,” leading to feelings of guilt and shame when one consumes “bad” foods.
For those struggling to maintain a healthy relationship with food, whether it’s difficulty consuming enough or grappling with binge eating patterns, I encourage you to reach out to a counselor.
If you’re interested in understanding the link between nutrition and mental health or seeking guidance on healthier eating habits, TimelyCare health counseling resources are available. However, for individuals dealing with more acute issues like body image concerns or severe eating disorders, it’s important to seek assistance from a scheduled counselor for immediate help.
Healthy eating is easier said than done. By anticipating the barriers that come with it, you can develop strategies to overcome them – which can help improve your health. And research shows that better health leads to better grades. By choosing nutrient-rich foods, supporting gut health, stabilizing blood sugar levels, and practicing mindful eating, we can empower ourselves to feel better both physically and mentally. Let’s embrace the connection between food and mood, recognizing that what we put on our plates can profoundly impact how we feel, think, and live.
