Now, more than ever, mental health challenges are becoming increasingly common. However, one of the most powerful tools we have to combat these challenges is often overlooked: the food we eat.
“The most powerful tool you have to change your brain and your health is your fork. Food is not just calories or energy.”– Mark Hyman
From a functional nutritionist standpoint, the foods we consume play a critical role in maintaining mental well-being, helping us manage stress, and preventing the onset of mental health disorders.
If we take a step back for a second and think about why America as a whole is so sick all of the time, both physically and mentally, we can start to see certain trends in our environment that we all have in common. And those trends all point to the food we eat. The American diet is mostly foods that are processed, high in sugar and refined carbs, seed oils, food dyes, preservatives, and glyphosate, just to name a few.
So why is this so important? How do these foods have a negative effect on our mental health? I’m so glad you asked! The foods we eat provide the building blocks for our body’s functions, including brain health. Nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, support the production of neurotransmitters like dopamine and serotonin. These neurotransmitters are essential for regulating mood, motivation, and overall mental well-being.
Deficiencies in key nutrients, such as omega-3 fatty acids, B vitamins, magnesium, and zinc, have been linked to an increased risk of mental health disorders, including depression and anxiety. Consuming a balanced diet that includes these nutrients can help protect against these conditions and support a stable, positive mood. So when we eat a diet that does not revolve around nutrient-rich foods, our moods and mental health suffer.
For example, sugar is one of the most common ingredients hidden in the American diet, and has been linked with common mental disorders and depression. Beyond the obvious sources like candy, desserts, and sugary drinks (hello Starbucks and energy drinks), sugar is frequently added to products like bread, sauces, salad dressings, yogurt, and even savory items like pasta sauces. Many foods marketed as “healthy,” such as granola bars and fruit-flavored yogurts, also contain significant amounts of added sugar. For example, some of the most popular yogurt brands have 15-18g added sugar, that’s 1/4 of your daily amount of sugars in 1 tiny snack! This widespread inclusion of sugar in everyday foods contributes to excessive consumption, often without consumers realizing it.
Using food as medicine can have a profound impact on mental health by nourishing the body and mind with essential nutrients that support brain function. Certain foods, like fatty fish (salmon or sardines) rich in omega-3 fatty acids, help reduce inflammation and improve mood regulation. Leafy greens and berries, high in antioxidants, protect the brain from oxidative stress, which can contribute to depression and anxiety. Additionally, foods rich in probiotics, like yogurt and fermented vegetables, support gut health, which is closely linked to mental well-being through the gut-brain axis. By incorporating these nutrient-dense foods into your diet, you can enhance your mental resilience and overall well-being naturally.
When you start to use daily food as medicine, you can learn how to feed your mind and beat mental health struggles. For example, using food to help manage anxiety, depression, and ADHD involves selecting nutrient-rich options that support brain health and emotional balance.
The Standard American Diet (SAD) elevates the risk of anxiety up to 29%. And the junk food that comes with that diet is notorious for lowering our BDNF (Brain-derived neurotrophic factor (BDNF), which is a protein found in the brain and spinal cord that helps nerve cells survive and mature, aka- grow, repair, heal, and rewire. This combination can lead to the anxiety that plagues much of America. To help support anxiety, foods rich in magnesium, like leafy greens, nuts, and seeds, can help calm the nervous system and reduce stress. Avoiding (or limiting) gluten and caffeine are also ways you can help support anxiety as both have a tendency to increase the symptoms associated with anxiety.
Did you know that studies have shown that teens who eat a highly processed diet and are lacking nutrient rich food are 4x more likely to become depressed? Instead, omega-3 fatty acids found in fatty fish like salmon and sardines are known to alleviate symptoms of depression by enhancing serotonin levels, the brain’s “feel-good” neurotransmitter.
For ADHD, foods high in protein, such as eggs, lean meats, and beans, help stabilize blood sugar levels and improve focus and concentration.
Additionally, complex carbohydrates like whole grains provide steady energy and can prevent the mood swings often associated with both depression and ADHD. Incorporating these specific foods into your diet can be a powerful way to support mental health and cognitive function naturally.
Stress is a natural part of our life, but chronic stress can significantly impact the balance between our sympathetic and parasympathetic nervous systems, which together regulates our body’s involuntary functions. The sympathetic nervous system, often referred to as the “fight or flight” system, is activated during stress, preparing the body to respond to perceived threats by increasing heart rate, blood pressure, and releasing stress hormones like cortisol. This response is beneficial in short bursts but can be harmful if prolonged, leading to chronic health issues such as hypertension, anxiety, and digestive problems.
Conversely, the parasympathetic nervous system, known as the “rest and digest” system, is responsible for calming the body after the threat has passed, promoting relaxation, digestion, and recovery. However, chronic stress can suppress this system, making it difficult for the body to return to a state of calm, thereby disrupting sleep, immune function, and overall well-being. Maintaining a balance between these systems is crucial for managing stress and supporting long-term health.
Evolutionarily, we used to nourish our parasympathetic tone after the sun went down. There would be conversation, music, laughter, and only natural ambient light. Now, we are still hyperstimulated with TV, phones, and bright blue light. All of that stimulates the sympathetic tone.
Chronic stress can also deplete the body’s reserves of key nutrients needed for neurotransmitter production. This can lead to imbalances in neurotransmitters like dopamine and epinephrine, which are crucial for maintaining mental clarity, focus, and emotional stability. Therefore, managing stress through a combination of diet, mindfulness practices, and physical activity is vital for mental health.
Preventing mental health disorders requires a holistic approach that includes not only a balanced diet but also stress management and lifestyle changes. Incorporating mindfulness practices, such as meditation or yoga, can help reduce stress and balance cortisol levels. Regular physical activity is another crucial element, as it boosts the production of mood-enhancing neurotransmitters and helps regulate hormones.
Incorporating a variety of nutrient-dense foods into your daily meals is essential. Focus on whole, unprocessed foods, and include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Stay hydrated, and consider incorporating foods that specifically support brain health, such as nuts, seeds, and fatty fish.
If any of this seems overwhelming or you just aren’t sure where to start, you can always schedule a FREE 15-minute discovery call with me so that I can help you find a great starting point!
