Mental Health and Nutrition

According to the NICE guideline, some of the most common mental health issues are:

• Depression: a persistent low mood that affects your ability to do everyday things, feel pleasure or take interest in activities.
• Generalised anxiety disorder: excessive and uncontrollable worry about various aspects of life, such as health, work or finances, that interferes with your daily functioning.
• Panic disorder: recurrent and unexpected panic attacks, which are sudden and intense surges of fear or anxiety, accompanied by physical symptoms such as palpitations, sweating, shaking or shortness of breath.
• Obsessive-compulsive disorder: unwanted and intrusive thoughts, images or impulses (obsessions) that cause anxiety, and repetitive behaviours or mental acts (compulsions) that you feel driven to perform to reduce the anxiety.
• Post-traumatic stress disorder: a condition that develops after experiencing or witnessing a traumatic event, such as violence, abuse, accidents or disasters. It involves symptoms such as re-experiencing the event through flashbacks or nightmares, avoiding reminders of the event, feeling constantly on edge or having negative thoughts and feelings.
• Social anxiety disorder: a fear of social situations where you might be judged negatively by others, such as speaking in public, meeting new people or eating in front of others. It can cause you to avoid social situations, feel nervous or embarrassed, or have physical symptoms such as blushing, sweating or trembling.

These mental health issues can affect anyone at any time, but some factors may increase the risk, such as genetics, life events, personality traits or physical health problems.

There is evidence that diet and nutrition can affect mental health in various ways. Some studies suggest that eating well can improve your mood and well-being, while eating poorly can worsen it. Some foods and drinks that may have an impact on mental health are:

• Foods that release energy slowly, such as whole grains, nuts, seeds and oily fish. These can help to keep your blood sugar levels stable and prevent mood swings.
• Foods that contain healthy fats, such as olive oil and avocados. These can help to support your brain function and mood regulation.
• Foods that are rich in vitamins and minerals, such as fruits and vegetables. These can help to provide the nutrients your brain and body need to stay well.
• Foods that contain probiotics, such as yoghurt, kefir and fermented foods. These can help to improve your gut health, which may influence your mood and mental health.
• Caffeine and alcohol. While these can have different effects on different people, some may find that they cause anxiety, irritability, insomnia or depression. It’s important to note that these substances, when consumed in excess, can have a negative impact on mental health. Limiting or avoiding them may help if they affect you negatively.

Lifestyle interventions can also play a role in improving mental health. Some examples are:

• Physical activity. This can help reduce stress, improve mood, boost self-esteem and prevent or manage physical health problems. It can also provide opportunities for social interaction and support.
• Spending time in nature. This can have positive effects on your mental well-being by reducing stress, enhancing mood and providing a sense of connection and belonging.
• Getting enough sleep. This can help to improve your mood, concentration and memory, as well as your physical health. It can also help you cope better with difficult emotions and situations.
• Practising relaxation techniques. These can help you calm your mind and body, reduce stress and anxiety, and improve your mood. Some examples are breathing exercises and mindfulness.
• Seeking professional help. If you are struggling with your mental health, it is important to seek help from a qualified mental health professional, such as a psychiatrist, psychologist, or licensed therapist, who can assess your situation and offer appropriate treatment options. You can also talk to your GP or another healthcare provider who can refer you to the right services.

These are some of the ways that diet, nutrition, and lifestyle interventions can affect mental health. However, it’s important to remember that people may respond differently to these factors depending on their individual circumstances and preferences. What works for one person may not work for another. Therefore, it is crucial to find what works best for you and seek advice from a healthcare professional if you have any concerns.

Miroslav Petrov

Nutrition Therapist Dip CNM, mANP