New Research Shows the Link Between Nutrition and Mental Health
Decades of research have supported the notion that you are what you eat, with good nutrition having important effects on overall health. However, recent studies have highlighted the impact of food choices on mental health as well. Healthy eating habits have been found to increase life expectancy and reduce the risk of developing various medical conditions, including heart disease and cancer. But the benefits of a nutritious diet aren’t limited to the body alone—they extend to the mind, affecting cognitive function, mood, and mental health.
In an effort to understand how certain foods can improve brain function and positively influence our well-being, experts like nutritional psychiatrist Dr. Uma Naidoo have been investigating the connection between nutrition and mental health. Dr. Naidoo, the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, refers to this field as “the intersection between nutrition and mental health.” Through her work, she aims to provide evidence of which foods can support brain health and enhance mood.
While there is still much to learn about the specifics of how various foods impact mental well-being, Dr. Naidoo emphasizes the importance of moving away from the Standard American Diet (aptly abbreviated as SAD) that is so prevalent today. The SAD diet, which is high in calorie-dense and nutrient-poor processed foods, has been linked to poor mental health outcomes. Ultraprocessed foods, in particular, have been engineered to manipulate the brain and make it difficult for individuals to control their food intake.
So, what can we do to nourish our brains and boost our mood? Here are five tips from Dr. Naidoo:
1. Focus on a Well-Balanced Diet: Dr. Naidoo suggests that 80% of our daily diet should consist of real, whole, fiber-rich foods such as vegetables, fruits, nuts, seeds, legumes, whole grains, healthy fats, and high-quality protein. The remaining 20% allows for some flexibility.
2. Eat a Variety of Colors: To optimize nutrient intake, it’s important to consume a wide range of vegetables and fruits in different colors. The polyphenols found in plant-based foods have been associated with brain-boosting effects. Cruciferous vegetables, leafy greens, and legumes are particularly beneficial.
3. Don’t Forget Fruits: Dr. Naidoo advises replacing sugary snacks with naturally sweet fruits to fulfill our body’s sugar needs. She emphasizes that it’s not about avoiding sugar altogether but choosing healthier sources.
4. Prioritize Greens: Greens, such as spinach, kale, arugula, spring mix, and dandelion greens, are rich in folate, a B vitamin that supports neurotransmitter function. Folate has been associated with improved cognition and decreased depressive symptoms. Dr. Naidoo recommends consuming 4 to 6 cups of greens per day.
5. Listen to Your Body: Mindfulness plays a crucial role in mental well-being. Pay attention to how different foods make you feel and act accordingly. If something doesn’t make you feel good or perform well, there are likely better dietary choices available.
In addition to these tips, Dr. Naidoo highlights the importance of reducing inflammation in the body, as inflammation is linked to stress and low mood. By replacing nutrient-poor foods with an abundance of fruits, vegetables, healthy fats, and proteins, the gut calms down, relieving stress in both the body and mind.
While more research is needed to fully understand the intricate relationship between nutrition and mental health, these tips can serve as a starting point for individuals looking to prioritize their brain health and improve their mood. The full episode of Dr. Naidoo’s interview with Dr. Sanjay Gupta can be found on the podcast Chasing Life.