Updated: Aug 12, 2021
There’s no question that the food we eat dramatically influences the state of our physical health; however, not many people realize that the food we eat also has a significant impact on the state of our mental health. Researchers are beginning to uncover the mechanisms by which diet influences our mood and affects how our brains function. Now more than ever before, we must learn to take care of our mental health, and this includes making sure that our brains obtain the nutrients and fuel they need to perform optimally. Here are some simple steps you can take to support your brain health and help improve your mood.
1. Eat more healthy fats
Adding more fat into your diet is one of the most important steps you can take to support your brain health. Of course, this does not include unhealthy fats that you find in doughnuts, cookies, and pizza (trans fat), but rather healthy fats like polyunsaturated and monounsaturated fatty acids, which are found in various plant and animal sources.
Polyunsaturated fats, specifically omega-3 fatty acids, are abundant in salmon, mackerel, sardines, flaxseeds, eggs, and walnuts and are well-studied for their beneficial effects on brain health. Numerous studies have shown that one type of omega-3 fatty acid called EPA (eicosapentaenoic acid), which is found in fatty fish like salmon, can alleviate symptoms of depression. Researchers believe that many cases of depression are the result of increased brain inflammation and inadequate amounts of omega-3 fatty acids in the brain. It is thought that the anti-inflammatory properties of EPA are responsible for reducing brain inflammation and improving mood. Fish oil supplements that are high in EPA have been shown to be successful in the treatment of depression in various age groups. Be sure to talk to a healthcare provider to determine if supplementing with fish oil is right for you and to determine the correct dosing.
Monounsaturated fats, such as those found in olive oil and nuts, have been shown to decrease inflammation and reduce the risk for various diseases. Olive oil contains important antioxidant compounds that help reduce free radical damage in the brain and may help protect against various mental health disorders. To obtain the full benefits of olive oil, it should be consumed as extra-virgin olive oil; those labeled as “light” or “regular” should be avoided. Some studies have reported that 3-4 tablespoons of olive oil a day is optimal for supporting brain health. Olive oil can easily be added to salad dressings, soups, and dipping sauces, and can replace other fats used for sautéing, baking, etc.
2. Eat more leafy greens
Leafy greens such as watercress, spinach, various lettuces (red, green and romaine), mustard greens, turnip greens, beet greens, Swiss chard, chicory greens, kale, dandelion greens, and kohlrabi are high in so-called “antidepressant nutrients” such as folate, iron, magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc. Peppers and cruciferous vegetables like Brussels sprouts, broccoli, and cauliflower are also high in nutrients that support brain function.
3. Try a Mediterranean diet:
Unlike most other dietary eating patterns, a Mediterranean diet has consistently been shown to reduce the risk of numerous diseases such as cardiovascular disease, cancer, diabetes, Alzheimers disease, among many others. In addition, the Mediterranean diet has also been shown to decrease symptoms of depression. This diet is rich in healthy fats, B vitamins, antioxidants, anti-inflammatory compounds, and amino acids, which are all needed for a healthy brain. One study, called the SMILES trial, found that a modified Mediterranean diet was effective for reducing symptoms of depression, and 32% of participants on the diet had a total remission in their depression.
There is a common misconception that this way of eating is expensive, time consuming, and complicated; however, it is quite the opposite. Studies have shown that a Mediterranean diet is actually slightly cheaper than a standard American diet. It is also easier to follow than many other dietary patterns since there is no need to eliminate whole food groups or follow a strict regimen; it can be as simple or as elaborate as you want it to be.
While, there aren’t strict guidelines for following a Mediterranean diet, the fundamentals include: vegetables and fruit, nuts and seeds, legumes, whole grains, olive oil, fish 2-3x per week, and reduced intake of white potatoes, white rice, and white flour. Highly processed and nutrient-poor foods such as candy, soda, chips, processed meats, etc. are avoided. Red wine is allowed in limited amounts (5oz per day for women and 10oz per day for men).
Contact a nutritionist or other qualified health professional that can help you implement a Mediterranean diet and create a personalized meal plan to help ensure you are getting adequate amounts of macro- and micronutrients.
4. Avoid trans fats:
More and more, researchers are discovering that not all fats are created equal. It is well known that healthy fats, such as those listed above, are crucial for brain health and for protecting against mental health disorders. Trans fats, however, appear to have just the opposite effect on brain health. Numerous studies have demonstrated the deleterious effects of trans fats on overall health (e.g. increased risk for cardiovascular disease, diabetes, cancer, etc.), and more recently, researchers are finding that intake of trans fats may be associated with a higher risk of depression. Trans fats are often found in foods like cookies, crackers, fast food, baked goods, cakes, chips, frozen pizza, fried foods, microwave popcorn, vegetable shortenings, some vegetable oils, and non-dairy coffee creamer. There is a lot of controversy in nutrition science, however, one thing that scientists and healthcare practitioners agree on is that trans fats intake should be limited as much as possible.
5. Support your microbiome
Of course, this post wouldn’t be complete if we didn’t mention the connection between the gut and brain. A large percentage of the body’s neurotransmitters are actually synthesized in the gut and we are just beginning to uncover how the microbiome influences mental health. To read more about mood and ways to support the gut microbiome, click here.
*This content on this site should not be treated as a replacement for medical care. Always seek the advice of your physician or qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on any website.
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