Food for Thought: The Link Between Mental Health and Diet

The timeless adage – ‘you are what you eat’ – is an insight into the relationship between our dietary choices and our mental health. Just as our minds shape how we navigate the world around us, our internal world can also be reflected in the choices we make and the actions we take with regards to our diet, for example increasing our sugar and alcohol intake during times of stress.  

Equally, it reflects how conscious healthy choices can affect both our behaviour in relation to food and drink, and can influence our mental health in a positive way, helping us be more mindful that what we eat not only affects our energy but also our mood. Here we explore these connections and offer insights into fostering a balanced approach to nutrition 

Over the last decade research has shown how a number of areas of mental unwellness have been gradually increasing globally. For instance, in the UK, it was estimated in 2022 that 1 in 4 teenagers aged between 17-19 had issues with their mental health, an increase from 1 in every 6 in the year before - 2021 (NHS).  

Prior to the pandemic, it was also estimated that 1 in 4 of us will at some time suffer a mental health issue within our lifetime, and in the EU, 1 in every 15 people were suffering depression, while 4 in every 15 were suffering from anxiety. In addition, it was estimated that 35 - 50% of people globally with mental health issues did not seek help and support, and that over 75% of employees felt uncomfortable discussing their mental health.  

While these statistics are concerning, it is commonly held that normal everyday stress has increased in recent generations. This can be attributed to certain changes in the last 50-60 years, including the rise in technology and the change in our diets. 

On the positive side, relatively recent research was carried out looking at data from 171 countries and food consumption between the decades of the 1960s to 2010s, showing through international food supply that patterns are supporting healthier diets in some parts of the world, while causing issues such as underweight and obesity elsewhere. For example, South Korea, China, and Taiwan have experienced the largest changes in food supply over the past five decades, with foods such as meat, eggs, sugar, vegetables, seafood, and oil crops all becoming part of a much larger proportion of diet. 

In many Western countries, the supply of animal sourced foods and sugar has declined, particularly in high-income English-speaking countries such as the UK, US, Canada, and Australia.  

In the western world also, we are seeing that more knowledge through readily available information, education, and awareness is bringing more attention to our dietary decisions, showing that in general we are taking a much higher interest in what we eat and the health of our bodies. 

This level of education and interest is far greater than what was available and possible 50 years ago, and with that comes a greater degree of health-related decision making which can positively affect our overall long-term health and wellbeing. 

Despite increased awareness and information, the prevalence of obesity remains a significant concern. Data from the World Health Organisation (WHO) indicates some alarming trends: 

• Since 1990, global adult obesity has more than doubled, while adolescent obesity has quadrupled. 

• In 2022, 1 in 8 people in the world were living with obesity.  
  
  
• In 2022, 1 in 8 people in the world were living with obesity.  
  
  
• In 2022, 2.5 billion adults were overweight, with 890 million living with obesity. 
  
  
• Approximately 43% of adults aged 18 years and over were overweight, and 16% were living with obesity. 
  
  
• In the same year, 37 million children under the age of 5 were overweight and over 390 million children and adolescents aged 5–19 years were overweight, including 160 million living with obesity

A key factor in understanding how our mood is affected by diet, is having a good understanding of our changing lifestyle. Our lifestyle is shaped by geographical location, age, socioeconomic status and habits, as well as the types of stress we experience. In general, as with any one aspect of life, if we overdo something there is always a rebound cost to be paid, which will affect us in some way down the line. 

This is certainly the case when certain aspects of our lifestyle are out of balance for a while, as eventually the effects of this imbalance will take its toll on our wellbeing as a whole. For example, prolonged periods of overworking or inadequate sleep can lead to psychological and physiological stress, manifesting in various symptoms and disorders such as depression and anxiety. 

If we are ignoring our mental health or feed it in an unhealthy way over time, our mood becomes affected and this in turn can result in mood disorders such as depression or anxiety setting in. Therefore, being aware of how we stimulate our mind is important, as well as how we take time to calm our mind and bring balance to it.  

What we may be less aware of is how what we eat or what we are not eating can affect our mood and our mind.  

Dr Eva Selhub writing for the Harvard Health Blog, as part of the Harvard Medical School, highlights how diets high in sugars can be harmful to the brain, promoting inflammation and leading to the development of what is known as oxidate stress. This occurs in the body when there is a build-up of too many molecules known as free radicals, and for which there are not enough natural healthy antioxidants to get rid of them and protect our cells from damage. The free radicals are unstable molecules that are made during normal cell metabolism, however as they are unstable, they can build up in our cells and cause damage to other molecules and increase the risk of cancers and other diseases.  

According to Dr Selhub,  multiple studies have found a diet which is high in refined sugar can impair brain functioning, resulting also in affecting and increasing symptoms of mood disorders as well as damaging brain tissue. 

The good news is that there are lots of foods and drinks available that can help us with our mood, our mental sharpness, our energy, and our ability to combat free radicals. As antioxidants go, they taste pretty good too. Below are a few examples of antioxidant-rich foods and drinks that are good for our brain:

Drinks

• Green tea - rich in catechins and other antioxidants which as well as combating free radicals can to help boost the immune system, lower the risk of chronic diseases, and reduce inflammation. 
• Lemon in water - high in vitamin C, can help with digestive and kidney concerns.  
• Ginger tea - can help with nausea and blood pressure.
• Matcha - is a type of green tea but contains more antioxidants than green tea but also has higher levels of caffeine.  
• Turmeric milk - can help with arthritis, IBS and helps prevent and treat Alzheimer’s disease.  
• Coconut water - helps lower blood sugar and can aid with liver issues.  
• Kombucha – can have effects similar to a probiotic and aids with constipation.  

Foods

• Green vegetables such as Broccoli, spinach, cabbage, asparagus, avocados, kale. 
• Beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, artichokes.  
• Mushrooms, potatoes, and nuts such as pecans. 

Sweet Treats

• Dark chocolate, berries, peaches, red currants, apricots, mango, and other fruits are excellent sources of antioxidants, promoting overall well-being.

As a psychotherapist practicing for over 3 decades, I have witnessed the challenges people face in making healthy decisions when feeling very stressed and pressurised in response to work demands, financial pressures and family concerns.

Working with mood disorders like generalised anxiety disorder, acute stress disorder, and depression in my practise is becoming more common at an earlier age, and it is because of this that our awareness and our ability to influence our behaviours and help support others in their choices, that is so important when it comes to long term health of our mind and bodies.  

So, what are the keys to success when it comes to eating and drinking well when there are higher levels of stress and pressure? 

Firstly, recognise that when we are feeling excessive stress, one of our first reactions is to let go of the healthy habits that we usually adhere to around food, drinks, exercise, and breaks. This is an error on our part, as it is the healthy routines that need to be maintained or increased at these times. We often ease off our routines as a reaction to the external demands, by making less demands on ourselves when it comes to food, drink, or exercise routines. A kind of, ‘I don’t care so much’ type attitude can set in. 

Coupled with this, we start to crave the feel-good chemicals, as a counter to the stress chemicals we are experiencing and look for a quick hit of endorphins which can come from junk food, alcohol, and sweet treats. This makes sense, and in a way, it is our mind and body trying to create balance here, as it is feeling too much negative stress, so it is trying to generate positive relaxation or pleasure feelings. 

In the very short term, a certain level of this shift is ok, as it can cause a brief intervention where our mind and body does feel temporarily relieved. However, over time this strategy works against us if we are not for the most part maintaining a healthy diet and healthy exercise every day. 

With awareness comes choice, and while we may allow ourselves some temporary relief, it is important to get back to routine and invest in healthier options long-term. We do this by swapping the sweet treat for something with greater long-term benefits to our mind and body such as tasty antioxidant foods. It is easier to make healthy decisions by planning ahead and having foods rich in protein to hand such as fruit and nuts, so we don’t have to go looking for something quick and unhealthy to eat.  

In conclusion, the relationship between nutrition and mental health is complex yet significant. By adopting mindful eating habits and making informed dietary choices, you can proactively support your mental wellbeing and cultivate a healthier, happier life.