This archive report was first published on 15 October 2019.
FOOD AND MOOD: Role of nutrition in mental health ¶
Published on October 15, 2019
Nutrition plays a significant role in mental health, with the quality of food consumed impacting overall physical and psychological well-being. A nutritional therapist emphasizes the importance of balancing brain chemicals through optimal nutrition.
Heather Cuthbert, a nutritional therapist, explains that the balance of various chemical messengers (neurotransmitters) in the brain influences how we think, feel, and behave on a daily basis. When this process is working optimally, brain chemistry is balanced, and we respond appropriately and positively to the outside world.
There are numerous different neurotransmitters that influence how we think and feel. Serotonin, often referred to as the 'happy' neurotransmitter, helps improve one's overall mood and gets further metabolized into melatonin, a very important antioxidant hormone that promotes sleep.
Other neurotransmitters, such as dopamine, adrenaline, and noradrenaline, play important roles in the fight-or-flight response by increasing blood flow to muscles, heart output, and blood sugar. Endorphins help relieve pain and promote euphoria, while acetylcholine plays an important role in memory, mental alertness, and skeletal muscle function.
Numerous health conditions are linked to brain chemistry imbalances in the long term. For example, depression is seen as a functional deficiency of serotonin and/or noradrenaline, while Alzheimer's disease is linked to a reduced ability to convert choline into acetylcholine within the brain.
To balance brain chemicals, it's essential to consider other physiological systems, as nothing works in isolation. This includes addressing inflammation, blood glucose control, gut health, adrenal function (stress management), and detoxification.
Heather emphasizes the importance of seeking energy, not stimulation, and balancing blood sugar levels to keep moods throughout the day. A low glycaemic load diet, which involves avoiding all processed and refined foods and eating whole foods such as pulses, vegetables, nuts, seeds, lean meat, poultry, fish, eggs, wholegrains, and fresh fruit, is recommended.
Small, regular, and well-balanced meals can help keep blood sugar levels balanced throughout the day, promoting mental clarity and a good mood. Adequate protein consumption is also essential to obtain the amino acids tryptophan, methionine, phenylalanine, and tyrosine, which are needed in the production of neurotransmitters.
Examples of complete protein sources include lean meat, fish, eggs, poultry, dairy, or a combination of beans and wholegrains. Dopamine, adrenaline, and noradrenaline require the amino acid tyrosine or phenylalanine for production, while serotonin synthesis requires the amino acid tryptophan.
Choline is essential for the production of acetylcholine, and high amounts are found in egg yolk and liver. Omega-3 fatty acids are also beneficial for neuron insulation and receptor function, with the best sources being oily fish, such as trout, salmon, sardines, herring, and mackerel, as well as some nuts and seeds, such as walnuts, flaxseeds, and chia seeds.
Mood-enhancing nutrients, such as vitamin D, B vitamins, iron, zinc, and magnesium, play vital roles in supporting brain chemistry, sleep quality, and reducing the risk of depression. Vitamin D helps regulate the activity of serotonin, melatonin, and dopamine, which all have a profound impact on mood.
Heather's lifestyle tips include getting some sunshine, getting plenty of sleep, taking part in feel-good activities, regular exercise, finding ways to deal with stress, and keeping the brain active through reading, crosswords, and puzzles, knitting, and learning new skills.
