Mental Health Awareness Month
October marks Mental Health Awareness Month, and opens up the conversation surrounding mental health. Although there are a multitude of factors that contribute to mental health and wellbeing, physical health and diet play a significant role in the mental health of an individual.
A healthy gut microbiome underpins overall health through the bi-directional relationship between the brain and the gut, known as the gut-brain axis. As a result, the gut is often referred to as the second brain, as your gut health can influence your mood. The gut microbiome, home to trillions of bacteria influences levels of neurotransmitters such as serotonin, important for mood balance and GABA which has a calming effect.
There is a strong association between a poor diet and the exacerbation of mood disorders, including anxiety and depression, with studies showing that patients with depression exhibit a less favourable composition of bacteria in the gut microbiome.
The food we eat has a direct impact on the way our central nervous system functions, and therefore on our mood and energy – this is often referred to as the food-mood connection.
Our feel good neurotransmitters (serotonin, dopamine & GABA) are made from protein, therefore inadequate dietary intake of protein greatly affects cognitive function and mood regulation. Other nutrients such as B vitamins, magnesium and zinc act as co-factors for neurotransmitter production, meaning they are required for the conversion of amino acids into neurotransmitters. Magnesium also helps to support the adrenal glands, regulating stress hormones.
We can utilise food as medicine to support mental health. Important nutrients that support mental health include:
〰️ Omega 3 fatty acids – are important for brain cell health and function, are anti-inflammatory and decrease over-excitability that can be linked to anxiety and insomnia. Omega 3 fatty acids are found in fatty fish, chia seeds, walnuts, flaxseeds, extra virgin olive oil
〰️ Amino acids – as we’ve mentioned amino acids are required for the production of neurotransmitters. Tryptophan creates serotonin, and can be found in fish, cottage cheese, sesame seeds, pumpkin seeds, peanuts and soybeans. Tyrosine is needed to create dopamine, and can be found in almonds, beef, chicken, eggs and fish
〰️ B vitamins – specifically B6, B12 and folate, are required to produce neurotransmitters. B vitamins are also antioxidants meaning they protect brain cells from damage. Food sources of B vitamins include legumes, whole grains, nuts, seeds, leafy green vegetables and grass fed meat
〰️ Vitamin C – is required to produce neurotransmitters. Like B vitamins, vitamin C is also an antioxidant that protective for brain cells. Vitamin C is found in kiwi fruit, papaya, strawberries, citrus fruits, broccoli and red capsicum
〰️ Magnesium – is a critical co-factor that can help to support the stress response and sleep patterns. Magnesium helps to support the activity of neurotransmitters that regulate the stress response, but chronic stress and sleep disruption can also deplete magnesium. Food sources of magnesium include dark leafy green vegetables, eggs, cacao, almonds and cashews
〰️ Vitamin D – is a mood regulating nutrient that has numerous positive effects on the central nervous system. Vitamin D is synthesised by the action of sunlight on the skin (more easily absorbed through fatty parts of the body such as the legs and stomach), but can also be found in small amounts in egg yolks, spouted seeds and ghee
〰️ Zinc – one of the most active minerals in the body, zinc is essential for healthy mood, and low levels of zinc have been linked to anxiety and depression-like symptoms. Food sources of zinc include oysters, beef, beans, chickpeas and pumpkin seeds
