Written by Kimberley Gittens, RD on behalf of Rachel McBryan, RD
Our food choices can have a profound effect on both our physical and mental health. Certain nutrients are linked to a higher risk of chronic conditions like heart disease, while others have been shown to boost our overall well-being, including our mental health.
Making small changes to your diet can have a significant influence on your mental health. But which diet is the best for improving your mental health?
Diets for Mental Health
Some foods are thought to be better for our mental health than others. For example, foods rich in omega-3 fatty acids are known to support brain function and mood regulation, while antioxidant-rich foods are associated with a reduced risk of mood disorders. Exploring diets that emphasize these nutrient-rich foods can be a valuable step toward improving your mental well-being.
The Low Carbohydrate Diet
The low carbohydrate diet restricts the amounts of carbohydrates in your diet to roughly 50-150 grams daily. Instead, the diet emphasizes adding more protein and fats to your plate to meet your energy and nutrient needs.
This diet restricts the amount of fruit, starchy vegetables and legumes on your plate, which can make the diet hard to follow for long periods and limit your sources of essential nutrients. So it’s no surprise that most of the research on low-carbohydrate diets is short-term and focuses on weight management.
The Mediterranean Diet
The Mediterranean diet is a plant-based diet that is infused with flavours and recipes from the region. It’s rich in whole grains, legumes, fruits, nuts and olive oil.
One of the key differences between the low carbohydrate diet and the Mediterranean diet is the focus on carbohydrates. The Mediterranean diet emphasizes the addition of a variety of foods, while the low carbohydrate diet can take a more restrictive approach by making certain foods “off limits”.
The Japanese Diet
The Japanese diet is another popular diet associated with improved mental health. It is rich in rice, pickled fruits and vegetables, seaweed, tofu and fish, and is packed with essential nutrients which support a healthy gut. This diet is also low in sodium and fats which can support your heart health.
Alcohol Consumption and Mental Health
Consuming large amounts of alcohol may increase your risk of anxiety, depression and insomnia.
Studies have found an association between alcohol intake and symptoms of depression, anxiety and insomnia. Higher levels of alcohol consumption are associated with an increased risk of depression.
Nutrition Tips for Improved Mental Health
Overhauling your entire diet is not the only way to improve your mental health. Small changes in your diet can have significant benefits. Some changes you can make include:
Include More Heart Healthy Fats
It’s not just about adding more fat to your diet, but more about the type of fat you add to your diet. When choosing fats for your plate, opt for foods rich in unsaturated fats, and omega-3s.
Check out our article for examples of healthy fat.
Stay Hydrated
Staying hydrated is often overlooked when it comes to mental health. However, dehydration can negatively impact your brain’s function leading to confusion, trouble concentrating, and mood dysregulation. Drinking enough fluids throughout the day can improve your mood, and help manage stress more effectively.
Don't Forget about Gut Health
Your gut health plays a key role in your mental health. Including pre- and probiotics in your meals can support the growth of healthy gut bacteria, and improve your mental health.
You can learn more about the relationship between gut health and brain health here.
Let's Improve Your Mood
Working with Rachel and her team can help you understand the impact of your diet and provide personalized recommendations to improve your mental health.
Book a FREE discovery call to get started!
References
Adan, R. A., Van der Beek, E. M., Buitelaar, J. K., Cryan, J. F., Hebebrand, J., Higgs, S., Schellekens, H., & Dickson, S. L. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. European Neuropsychopharmacology, 29(12), 1321-1332. doi.org/10.1016/j.euroneuro.2019.10.011
Jéquier, E., & Constant, F. (2010). Water as an essential nutrient: the physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115-123. doi:10.1038/ejcn.2009.11
Liu, H., Zhang, Y., Hu, X., Zhang, S., & Liu, X. (2015). The effect of dehydration on cognitive performance: a meta-analysis. Journal of Clinical Medicine, 4(8), 1456-1469. doi:10.3390/jcm4081456
Parletta, N., Milte, C. M., & Meyer, B. J. (2013). Nutritional modulation of cognitive function and mental health. The Journal of Nutritional Biochemistry, 24(5), 725-743. doi.org/10.1016/j.jnutbio.2013.01.002
Kimberley is a Registered Dietitian, licensed in Ontario. She helps clients across Ontario control their blood sugars and reduce their risk of chronic conditions.