Nutrition And Mental Health
Written by Dani Campbell
Are you what you eat? French lawyer, Anthelme Brillat-Savarin, in 1826 was quoted with saying “Tell me what you eat and I will tell you what you are,” known now as the proverbial saying, “you are what you eat.” What does this really mean in today’s world? How does this 200-year old saying affect us in what we now know today with our mental health?
We often hear about the connection between exercise and our mental health as the increase in blood circulation to our brains produces a positive influence on our physiological reaction to stress. What we don’t seem to hear enough about is how our psychological stress can change our microbiome (bacteria in the gut) and how a high sugar intake can contribute to, worsen, and cause recurrent depression in our lives. The amygdala is the part of our brain that goes off course when our anxiety kicks in. It becomes hyperactive, inflamed, and works overtime; making it difficult to control our emotions. Negative changes in our microbiome has a strong and negative impact on the structure of our amygdala.
There have been many studies over the years, including a meta-analysis in 2019 which concluded consuming sugar-sweetened beverages put people at a higher risk of depression. This study showed that if a person drank just over a can of soda, about 45 grams of sugar, their risk increased by 5%. Many other studies, such as one conducted in 2018, have found that individuals experiencing Generalized Anxiety Disorder (GAD), had an overgrowth of bad bacteria in their gut. Post-Traumatic Stress Disorder (PTSD) is another highly researched topic with many studies showing how an unhealthy gut increases one’s risk of developing PTSD after experiencing a traumatic event. A 2018 study by Sian Hemmings, found that individuals diagnosed with PTSD had lower levels of “old friends;” beneficial bacterias which help protect us from inflammatory diseases.
Consuming foods such as caffeine (more than 200mg per day), alcohol, gluten, and artificial sweeteners can all have a negative affect on our gut health. Whereas consuming dietary fibers, omega-3s, Vitamin D, and magnesium can assist in the reduction of depression, anxiety and stress.
A great resource which can help you learn more about how your dietary consumption can affect your overall mental health is the book, This is your Brain on Food, written by Uma Naidoo, MD; nutritional psychiatrist from Harvard Medical School.
Resources:
Your Brain on Food An Indispensable Guide to the Surprising Foods That Fight Depression, Anxiety, PTSD, OCD, ADHD, and More (Uma Naidoo)
Sugar-sweetened beverages consumption and the risk of depression: A meta-analysis of observational studies
The Gut Microbiome and Mental Health: Implications for Anxiety- and Trauma-Related Disorders
Exploring the relationship between the gut microbiome and mental health outcomes in a posttraumatic stress disorder cohort relative to trauma-exposed controls
High-Fat Diet Induced Anxiety and Anhedonia: Impact on Brain Homeostasis and Inflammation