HOW CAN NUTRITION IMPACT MENTAL HEALTH?

Mental health is often not something considered by diet coaches. But nutrition education can be a powerful tool; our neurotransmitters are built up of 20 amino acids, 9 of these are essential so we have to ensure we are absorbing them through our diets. As a health and nutrition coach, I look into clients’ lifestyles to get to the root of their weight loss blockages. I do not claim that diet can cure mental health issues because there are a lot of individualized factors leading to them that need professional guidance. But I do know that diet is a controllable factor that can help to reduce symptoms. 

So, in this blog I’m going to discuss vitamins, minerals and nutrients that can decrease the burden of depressive disorders and in what foods they can be found.

Nutrient Deficiencies That Can Affect Depression and anxiety

Our brains require a variety of nutrients to produce neurotransmitters that regulate our moods, appetites and cognitive functions. I’m talking about serotonin, dopamine and norepinephrine. To function, they need nutrients such as vitamins B6 B12 and D, folic acid and omega 3. 

A common Western diet of fried and sugary foods, beer and refined grains is associated more with negative mental health. Instead, a study by the National Library of Medicine (along with many others!) found that a Mediterranean diet does have a positive effect on depression. Suggesting that a diet including fruits and vegetables, nuts, grains, seafood and olive oil may improve anxious and depressive symptoms in both those clinically diagnosed as so and not.

Stress and anxiety are often linked in causes and symptoms and so they are too in nutrient deficiencies. Vitamins B, C and E, magnesium and zinc help to regulate stress responses. Deficiencies of the latter two can lead to anxiety (of course, not solely). There is evidence to show that these, along with amino acids (lysine and arginine) and a multivitamin and mineral supplement, may be helpful in the prevention and treatment of anxiety disorders. 

And in addition ladies, taking magnesium and zinc supplements can help period cramps and bloating!

Of course, it is worth noting that it can be a vicious cycle with bad dietary health. If one suffers from depression and anxiety disorders, it can lead to a less healthy diet. Similarly, an Australian study concluded that those having severe anxiety ate a “less varied diet, fewer healthy food choices, fewer fruits and vegetables, and more nutrient-poor, energy-dense foods”. So by making a habit of balanced eating, it can help to stop such a cycle.

Properties of Vitamins and Minerals

Whether you suffer from stress, anxiety or depression, having a good understanding of the properties of vitamins and minerals is so important. It helps to know what should be on your plate and how crucial diet is for wellbeing. Read to the end to find a list of which foods hold the discussed vitamins and minerals, getting them into your everyday life will be easier than you think!

Let’s start with minerals:

Magnesium 

Did you know that it is the third most abundant mineral in our bodies?

I’ve talked about its magical properties above for period cramps and bloat and that it can have a positive affect on mental health, but how? It can help to calm the mind; it actually supports the brain in regulating its stress response. I focus on stress with most clients because if we don’t have this under control, a sustained health and weight loss journey is practically impossible. Read this blog for more on stress! 

Iron 

An iron deficiency can leave us fatigued and irritable, (which almost all of us will have experienced at times) in fact, it can even contribute to anxiety.

Your body needs iron for growth (oxygenating), the immune system, metabolism, converting blood sugar to energy, producing some hormones and for healthy skin and nails. With regards to mental health, iron plays an important role in making the neurotransmitters mentioned earlier - serotonin, dopamine and norepinephrine. Pretty crucial right? 

Omega 3 

This won’t be new news to you, you will most likely have heard about omega 3 a lot. Think food ads and cod liver oil supplements. It is important for optimal brain health and can have mood-stabilizing effects. “Omega-3s can easily travel through the brain cell membrane and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression.” (Harvard Health)

Please note, very few have studied omega 3 as a therapy alone, most often it boosts the positive effects of medication when taken alongside.

Whether a sufferer of depressive and anxious episodes, omega 3 is fantastic for brain function and can help reduce neurodegenerative symptoms. It shows up a lot in the aforementioned Mediterranean diet in things like fatty fish, I’ll give details below!

Vitamin B6 

This vitamin helps us absorb magnesium as well as supporting our nervous system. It assists the body in producing serotonin and norepinephrine which influence melatonin and therefore our body clock. Keeping our circadian rhythm  regular is really important for our health, ensuring we get good quality sleep, keep stress under control and optimize our metabolism. I go into more depth in this blog.

Zinc 

Magical zinc! It is an essential nutrient crucial for daily bodily functions, playing a role in over 200 enzyme reactions. Similar to magnesium, the body needs it to grow so it is especially important in pregnancy, and from infancy to adolescence. It supports a healthy nervous system, boosts immune function, enhances energy levels, aids in metabolic regulation, and promotes gut health by increasing stomach acid production and nutrient absorption. Additionally, zinc is vital for neurotransmitter production, including serotonin and dopamine, and stimulates the vagus nerve to promote calmness, which can help manage anxiety.

If this wasn’t all enough, zinc actually affects taste and smell so get more of it in your diet and you’ll taste more of the vitamins and minerals you’re consuming!

Antioxidants: 

‘Free radicals’ are unstable molecules produced in the body during normal cell metabolism, or they can be caused by exposure to environmental toxins or radiation. They are not all bad - they are important for functions such as killing unwanted bacteria. 

However, we need to balance ‘free radicals’ with antioxidants because if tipped towards the former, it can result in oxidative stress and therefore sometimes anxiety and depression.

Selenium 

Selenium has many properties affecting the body physically. It is required for a healthy immune system, thyroid function and to prevent cell damage from free radicals. Studies have shown that those eating a diet with the recommended levels of selenium are less likely to develop depression. This is because it influences neurotransmitter systems, such as the dopaminergic, serotonergic, and noradrenergic systems. So, selenium deficiency and low levels may contribute to depressed mood and hostile behavior. 

Exercise is Stress Relief

As a holistic health coach, I teach fitness as well as nutrition and they go hand in hand. I won’t go into too much detail here, but mindful movement is vital for stress relief. You should try to get your 7-10,000 steps in per day, and if this can be outdoors in the daylight, even better! It will keep your circadian rhythm steady, therefore improving digestion, mood, sleep, stress and so much more. 

On top of the physical effects that exercise has on the body, it can also be a way of meeting people if you do a team sport or run club, or a form of meditation and time out from daily stress if you choose to do it alone. It increases self confidence even if your aim is not weight loss, it makes you feel great even after the first session.

Different exercises can have different outcomes. Aerobic exercise increases blood flow to the brain and therefore improves mood, while mind-body exercises have a greater influence on anxiety as you are consciously calming the mind. Studies have shown that the best exercise for mild to moderate depression is resistance training. We do a lot of weight training with clients who have previously avoided it for various reasons, you can see how they got on here!

Food Properties

We put together this chart to help find your nutrients easier - you may already be getting a lot of them in your diet or perhaps there’s foods you could introduce to your everyday life. See what difference they make to your mind and body. 

With coaching clients, we delve deep into their health history, lifestyle, nutrition and even run labs when needed. So if you think there’s elements of your health you need to address or just want to feel better in yourself, get in touch and see whether our coaches would be a good fit for you.