Nutritional Psychiatry

Nutritional psychiatry focuses upon the ways in which the foods individuals eat directly affect their brains’ function and structure. A 2017 meta-analysis in Psychiatry Research found that diets with a low intake of fruits and vegetables and a large amount of high-fat dairy products, refined grains, red and/or processed meat and sweets are associated with an increased risk of depression. (Approximately 95 percent of a person’s serotonin, the neurotransmitter that helps inhibit pain and regulate appetite, mood and sleep, is produced in his or her gastrointestinal tract.)

Earlier this year, a British medical review noted that probiotics (such as yogurt with active cultures) can ease symptoms of depression and anxiety. Magnesium, which is found in avocados, dark leafy greens, figs and pumpkin seeds, is thought to play a role in mood regulation and can lessen fatigue and headaches; while Vitamin B6, supplied by bananas, chicken, pistachios, spinach and sweet potatoes, helps to make serotonin. Omega-3 fatty acids (from chia seeds and flaxseed, fatty fish like salmon, and walnuts) have been shown to have antidepressant effects.

At all times, but especially during the pandemic, individuals should focus on eating immune boosting foods. Drinking black tea increases the amount of interferon, a protein that helps fight infections and other diseases, in your blood; garlic contains allicin, which has antimicrobial properties; and mushrooms promote the production of white blood cells. Strawberries are high in vitamin C, which combats viruses and breaks down stress hormones; and beta-carotene rich Brussels sprouts protect the thymus gland, which regulates the immune system. As a major source of beta-glucan, oatmeal can help antibiotics work better and wounds heal faster; and the zinc in dark chocolate promotes the growth of white blood cells.

It can be helpful to keep a Food Journal for breakfast, lunch and dinner, noting: what you ate; your hunger level (on a scale of 0 to10) and how you felt before eating; and your hunger level (also 0 to 10) and how you felt afterward. Be curious rather than critical and look for signs like bloating, dizziness or headaches. Eat at regular intervals (If you tend to undereat, try scheduling five or six smaller meals throughout the day, rather than having breakfast, lunch and dinner.) and take plenty of time to savor what you are consuming, mindfully spending at least 10 minutes on each meal. Being conscious of how foods impact your mood can help you better manage the symptoms of any existing mental health conditions.

Make a healthy grocery list and stick to it, and never shop when you are hungry, which will make you more likely to impulsively buy processed foods. Nutrition not only plays a significant role in physical wellness, but also in mental and emotional health. Eating fruits, vegetables and whole grains; focusing on chicken, fish and nuts for protein; using nonfat or low-fat dairy products; and limiting alcohol, saturated fats and sweets, including sugary drinks, have all shown to be beneficial for individuals with depression and anxiety. #NutritionalPsychiatry