MENTAL HEALTH AND NUTRITION
It's easy to dismiss the cliche saying “You are what you eat” but there may be some truth to it.
We believe that you are much more than what you eat, but what you eat can affect how you feel, think and behave.
Your brain is a muscle that needs premium fuel to run efficiently and effectively. Food that is rich in vitamins, minerals and antioxidants keep the brain well-nourished and protected from oxidative stress. However, food that is low in quality (processed or refined foods, sugary or high fat food) can harm your body and your brain.
Some of the well-known paths food affects our brain is through the inflammatory and oxidative stress system, and through gut-brain axis. Chronic inflammation, oxidative stress and poor gut health are associated with illnesses such as depression, Alzheimer’s disease, cancer, diabetes, and heart disease.
Inflammation
Inflammation naturally occurs when your immune system senses a foreign substance in your body. This response is meant to protect us from potential threat but sometimes inflammation occurs even when there is no foreign substance in our body. This means the emergency response system is turned on even when there is no emergency.
Example of foods linked to increased inflammation are:
- Fried foods
- Refined carbohydrates, such as white bread and pastries
- Soft drinks other sugar-sweetened beverages
- Red meat (burgers, steaks) and processed meat (hot dogs, sausage, bacon)
- Margarine, shortening, and animal fat
Oxidative stress
Just like inflammation, oxidation is a normal process when oxygen is metabolized by your body. Oxidative stress happens when the amount of free radicals (the byproduct of oxidation) exceeds the capacity of the normal detoxification system in your body.
Example of foods linked to increased oxidative stress are:
High fat, high salt and high energy food such as fast food, junk food and fried foods
Gut-brain axis
The gastrointestinal tract (GI tract) is your digestive system which includes your stomach, bowels and intestines. The main purpose is to help your body break down food to be used as fuel. However, it is also very sensitive to feelings and thoughts. The brain can directly affect the GI track and vice versa. For instance, when you are feeling anxious, you might feel “knots in your stomach”.
Example of foods linked to poor gut health are:
High fat, high salt and high energy food such as fast food, junk food and fried foods
Processed foods such as sausages and bacon
Eat well
A healthy diet is linked with many positive health outcomes including lowering the risk of depression, cancer, diabetes and heart disease by lowering the risk of oxidative stress, chronic inflammation and promoting gut health. Don't be misled - we don't mean a month of healthy eating, but making a permanent change in what you eat.
Healthy diets generally emphasize fruit, vegetables, fish, and whole grains. In particular, the Mediterranean diet has been shown to reduce the risk of heart disease, depression, and cancer. This diet consists of:
- Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Using healthy fats such as olive oil
- Reducing salt and using herbs and spices for flavour
- Limiting red meat
- Eating fish and poultry at least twice a week
Eating well affects the way your body and mind works. Give yourself the premium fuel your body and mind needs to function at your best!
The truth about supplements
Don’t be fooled by advertisements touting the benefits of supplements! Although supplements can be helpful, it does not replace the benefits of a healthy diet. Omega 3 fatty acid supplements may be exception to the rule though. Several clinical trials have shown the that Omega 3 fatty acid supplements which contain a high ratio of EPA to DHA may be a useful adjunct add-on to mental health prevention and interventions programs.
References
Dai, J., Jones, D. P., Goldberg, J., Ziegler, T. R., Bostick, R. M., Wilson, P. W., ... & Vaccarino, V. (2008). Association between adherence to the Mediterranean diet and oxidative stress–. The American journal of clinical nutrition, 88(5), 1364-1370.
Devaraj, S., Wang-Polagruto, J., Polagruto, J., Keen, C. L., & Jialal, I. (2008). High-fat, energy-dense, fast-food–style breakfast results in an increase in oxidative stress in metabolic syndrome. Metabolism, 57(6), 867-870.
Jacka, F. N. (2017). Nutritional psychiatry: where to next?. EBioMedicine, 17, 24-29.
Molendijk, M., Molero, P., Sánchez-Pedreño, F. O., Van der Does, W., & Martínez-González, M. A. (2018). Diet quality and depression risk: a systematic review and dose-response meta-analysis of prospective studies. Journal of affective disorders, 226, 346-354.
Su, K. P., Tseng, P. T., Lin, P. Y., Okubo, R., Chen, T. Y., Chen, Y. W., & Matsuoka, Y. J. (2018). Association of use of omega-3 polyunsaturated fatty acids with changes in severity of anxiety symptoms: A systematic review and meta-analysis. JAMA network open, 1(5), e182327-e182327.
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