by Yasmin Elliott, Head Writer Let’s be honest, how many times have you been told, “You are what you eat!”? Most of us can think of times where we were given this warning, often to deter us from having too much “junk food”, usually with a focus on our physical health. You may have brushed this off in the past, but what if I told you that food greatly impacts both your physical and mental health? This is where we can turn to the new and exciting field of nutritional psychology for insights into how the foods we eat impact our mental health and wellness! What is Nutritional Psychology? The field of nutritional psychology investigates the relationship between dietary intake and our psychological processes and experiences (Naidoo, 2019). It considers the whole individual and their unique lifestyle to address underlying mental health and wellness concerns. In addition, it asserts that practitioners need to use a holistic lens to adequately address mental health (Naidoo, 2019). Multiple empirical studies have shown that there is a robust relationship between what people eat and their psychological well-being. How It Works: The Brain-Gut Connection It is a common experience to feel “butterflies” in our stomachs during moments in which we are nervous about something. This is just one example of a common experience that provides support for the fact that our mental state can have a great impact on our gastrointestinal system. The brain and gut are bidirectionally related, such that the brain communicates with the GI tract to maintain a state of balance during digestion (Mayer, 2011). The GI tract also communicates with the brain, impacting cognitive functioning, affect, and motivation (Mayer, 2011). It is common knowledge that the brain contains billions of nerve cells, but did you know that your gut also contains millions of neurons that connect to the brain through nerves in the peripheral nervous system?! It’s true! And what’s more is that the gut also produces neurotransmitters like serotonin and GABA that affect the brain (Robertson, 2020). Our brains and guts are connected in a profound way suggesting that those “butterflies” in your stomach are not just a funny feeling you get when you’re nervous, but are indicative of this complex and important relationship in our bodies. So, What Should I Eat? Multiple empirical studies have provided support for the idea that there are certain foods that you can eat to help improve your mental health. Below are some suggestions of foods and drinks you might consider including in a well-balanced diet to keep your brain and gut healthy. When You’re Feeling Down Diets rich in fruits, vegetables, nuts, fish, and healthy fats as well as those low in refined sugar and red/processed meats are beneficial for reducing the risk of depression (Naidoo, 2019). So, the next time you’re feeling down, consider fueling your brain and body with a good variety of healthy fruits, vegetables, lean meats, healthy fats, and whole grains! When You’re Feeling Worried When it comes to anxiety, nine foods have shown promise in reducing your feelings of worry. When you’re feeling anxious, consider having some Brazil nuts, which are high in the anti-inflammatory mineral selenium, or some fatty fish, which provides a rich source of omega-3s. Also, having foods rich in vitamin D, eggs, pumpkin seeds, dark chocolate, turmeric, chamomile, yogurt, or green tea can help ease feelings of worry (Butler, 2018). When You Need to Focus The next time you sit down for an intense study session or maybe during exam season, try having fatty fish like salmon, trout, or herring, coffee (but not too much!), blueberries, turmeric, broccoli, pumpkin seeds, dark chocolate, nuts, oranges, eggs, and green tea. All these foods have been linked to optimal brain and memory functioning (Jennings, 2021). When You Need to Sleep Are you having trouble getting a goodnight’s sleep? Try having some almonds, turkey, chamomile tea, kiwi, tart cherry juice, fatty fish, walnuts, passionflower tea, or white rice (Elliott, 2020). Incorporating these delicious foods and beverages in your nighttime routine can help relax your mind and body!
Yasmin is an undergraduate student at the University of Guelph, a Fourth Year Rep on the Psychology Society, as well as a Head Writer on GetPsyched! Are you interested in submitting a post to GetPsyched? Make sure you fill out our submission form and send it back to us so we can showcase your ideas! Edited by Daniella Mayer. References
Butler, N. (2018, August 1). What are some foods to erase your anxiety? Medical News Today. https://www.medicalnewstoday.com/articles/322652. Elliott, B. (2020, August 27). The 9 best foods and drinks to have before bed. Healthline. https://www.healthline.com/nutrition/9-foods-to-help-you-sleep. Jennings, K. (2021, June 21). 11 best foods to boost your brain and memory. Healthline. https://www.healthline.com/nutrition/11-brain-foods. Mayer, E. A. (2011). Gut feelings: The emerging biology of gut-brain communication. Nature Reviews Neuroscience, 12, 453-466. 10.1038/nrn3071. Naidoo, U. (2019, January 17). Nutritional psychiatry: The gut-brain connection. Psychiatric Times. https://www.psychiatrictimes.com/view/nutritional-psychiatry-gut-brain-connection. Robertson, R. (2020, August 20). The gut-brain connection: How it works and the role of nutrition. Healthline. https://www.healthline.com/nutrition/gut-brain-connection.
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