Enhancing Mental Well-being Through a Healthy Diet
Can nutrition affect your mental health?
A growing research literature suggests the answer could be yes. Researchers at Linyi People's Hospital in Shandong, China, suggests that dietary patterns may contribute to depression (Psychiatry Research, Vol. 253, 2017) New study of 120 children and adolescents, consuming fast food, sugar and soft drinks was associated with a higher prevalence of diagnosed attention-deficit/hyperactivity disorder (ADHD) (Pediatrics, Vol. 139, No. 2, 2017)
Led by Maria Izquierdo-Pulido, PharmD, PhD, of the University of Barcelona's department of nutrition, food science and gastronomy, the study also found that children who ate fewer vegetables, fruit, fatty fish and other foods associated with the Mediterranean diet were more likely to have ADHD symptoms.
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Nutritional psychiatry: Your brain on food
Your brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the "waste" (free radicals) produced when the body uses oxygen, which can damage cells.
Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression.
The Relationship Between Nutrition and Mental Disorders
Most physicians and scientists recognize that good nutrition is the foundation of physical health; oddly, the fundamental importance of nutrition for mental health has escaped many.
My research in the department of pediatrics at the University of Calgary is based on the theory that nutrient deficiency (in part, genetically determined) may be the basis for some mental and behavioral disorders. There are several lines of reasoning for this research: The number of mental disorders is increasing; the nutrient content of food is decreasing; and some research shows amelioration of mental symptoms with nutrient supplementation.
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Maintaining a healthy diet can greatly enhance mental well-being, along with ensuring proper sleep and regular exercise. Consuming foods rich in omega-3 fatty acids, antioxidants, and probiotics has been shown to boost mood and cognitive function. Incorporating these nutrient-packed foods into your diet can support overall mental health and potentially reduce symptoms of depression and anxiety. Remember, taking care of your physical health is just as important as taking care of your mental health.
Applied psychopharmacotherapy and psychotherapy do not always bring the expected results in the treatment of mental disorders.
** Zinc deficiency, in turn, has been linked to the severity of depressive symptoms.
** B vitamins play a role in the proper functioning of the nervous tissue.
** Folic acid (vitamin B9) deficiency has been associated with depressive symptoms. Low vitamin D levels were associated with a higher risk of schizophrenia and depression. It has been proven that vitamin D supplementation for a period of 3 months (4,000 IU/day for 1 month and 2,000 IU/day for 2 months) significantly reduced the severity of depression, irritability, fatigue, mood swings, sleep difficulties, weakness, and ability to concentrate in adolescents diagnosed with depression..