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Nutrition and the Mind: How What You Eat Affects Mental Health

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All of the information on this page has been reviewed and verified by a certified addiction professional.

How What You Eat Affects Mental Health

Many people in the United States live with a mental health condition that impacts their overall health and well-being. Mental health disorders are complex conditions. Mental health professionals believe many physical, mental, and behavioral factors contribute to these conditions. People living with mental health disorders require comprehensive, holistic treatment and support.

Medical and mental health professionals believe there is a connection between diet and mental health. Dietary patterns may have an impact on the way a person thinks and feels. Nutrition counseling and dietary interventions may help to reduce symptoms of depression and other mental illnesses.

This article will explore the link between nutrition and mental health. You will learn:

  • What is behind the connection between nutrition and mental health
  • What foods may help people reduce symptoms of depressive disorder, anxiety, and other mental health conditions
  • How nutrition fits into holistic mental health treatment
  • Where to find mental health treatment

If you or someone you love lives with a mental health condition, you are not alone. Find compassionate, evidence-based treatment at Agape Behavioral Center. Contact our intake team today to learn more about our holistic treatment and support programs or schedule an intake appointment.

Understanding the Connection Between Nutrition and Mental Health

A body of research shows the connection between nutrition and mental health. Public health and healthcare officials often advocate for healthier diets that support body and brain health.

There are so many fad diets and nutrition advice available from a wide range of sources. You may hear people use terms like “Mediterranean diet,” “keto,” or “vegan.” It can be challenging to know how or what to eat.

Understanding the connection between nutrition and mental health can help you begin your search for an ideal diet. Here is an overview of the connection between mental health and nutrition.

How mental health conditions affect nutrition

Mental health conditions can prevent people from eating well. Depression, anxiety, and other conditions may prevent people from regularly preparing nutritious meals. People with mental health conditions may also be more likely to face financial barriers that make eating well more challenging.

Nutrition’s effects on mental health

Studies have shown that eating a poor diet can increase inflammation, affect blood sugar levels, and lead to nutritional deficits that impact a person’s overall health and well-being. Eating a highly processed diet that lacks nutrients like fiber, vitamins, minerals, healthy fats, and protein can impact how your brain and body function.

Some studies have linked poor nutrition to an increased risk of major depressive symptoms, anxiety, and other mental health conditions. On the other side, eating a healthier diet can lead to significant improvements in the way people feel and function.

Nutrition counseling and support are critical aspects of a holistic mental health program. Contact the Agape Behavioral Center specialists to learn about our comprehensive mental health support programs.

Agape Behavioral Center accepts many private insurance plans

Food and Mental Health: What to Eat For Mental Wellness

Eating a varied, nutritious diet may improve your physical and emotional health as you navigate a mental health condition. Eating well doesn’t have to be challenging. Here are some sources of critical nutrients you can easily add to your diet.

Protein

Protein is essential for muscle growth and energy levels. There are several vegetarian and animal-based sources of protein. These include:

  • Tuna and other fish
  • Yogurt
  • Cheese
  • Eggs
  • Meat (beef, chicken, pork)
  • Quinoa
  • Beans
  • Tofu
  • Nuts
  • Whole grains

Eating protein with every meal can help you maintain stable blood sugar and energy levels throughout the day.

Carbohydrates

Your body and brain require carbohydrates to function. Carbohydrates are essential to maintaining energy levels throughout the day. Some sources of healthy carbohydrates include:

  • Potatoes
  • Whole-grain bread
  • Rice
  • Flour or corn tortillas
  • Fruit
  • Starchy vegetables
  • Pasta

Eating a good balance of carbohydrates and protein can give you steady energy throughout the day.

Fiber

Fiber is a critical element of a healthy diet. It can help blood sugar levels remain stable throughout the day and contribute to feelings of fullness and satisfaction after eating.

Some great sources of fiber include:

  • Leafy greens and veggies
  • Nuts and seeds
  • Whole grain bread and pasta
  • Brown rice
  • Fruit
  • Beans

Eating enough fiber can help you feel more satisfied between meals and can help with digestion.

Fruits and veggies

Fruits and veggies provide essential vitamins and minerals. They also provide fiber and healthy carbohydrates. Add a rainbow of produce to your diet, including:

  • Bell peppers
  • Asparagus
  • Brussels sprouts
  • Leafy greens like lettuce, spinach, cabbage, and kale
  • Melon
  • Carrots
  • Peas
  • Cauliflower
  • Broccoli
  • Apples
  • Citrus fruits
  • Tomatoes
  • Squash

Try new ways of preparing fruits and vegetables. Add produce to every meal and snack for added nutrients, hydration, and fiber.

Healthy fats

Healthy fats are essential for optimal brain and nervous system health. There are several sources of healthy fats to include in your diet. They include:

  • Olive oil
  • Nuts, especially walnuts
  • Fatty fish and seafood, including salmon, sardines, and tuna
  • Flax and chia seeds
  • Eggs
  • Full-fat dairy

Include more of these sources of healthy fats in your diet. You can do this easily by replacing unhealthy fats, such as hydrogenated oils and fried processed foods, with healthier fat sources.

Water

Hydration is vital for brain and body health. Being well-hydrated helps maintain energy levels, flush out excess sodium, and maintain healthy blood pressure. You can increase your water intake by eating juicy fruits, drinking non-caffeinated beverages, and eating broth-based soups.

Nutrition support is a critical aspect of Agape Behavioral Center’s holistic mental health treatment programs. Contact our specialists today to learn more about the role of nutrition in mental health.

Find Mental Health Treatment Now

If you or someone you love lives with a mental health condition, find the treatment you need at Agape Behavioral Center. Learn more about our holistic approach to mental health treatment or schedule an intake appointment by contacting our intake team now.

References:

  1. Harvard Health Publishing: Nutritional psychiatry: Your brain on food
  2. National Institute of Health (NIH): Nutrition and mental health: A review of current knowledge about the impact of diet on mental health
  3. American Psychological Association (APA): The link between food and mental health

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Sahil Talwar, PA-C, MBA

Sahil Talwar is a physician assistant with over 7 years of experience in emergency, inpatient and outpatient psychiatry. He is licensed in both South Carolina and North Carolina. He graduated from South College with his Master’s in Physician Assistant studies in 2015. Sahil has utilized his experience by treating patients in both civilian and military settings. He is a Captain in the Army Reserves and has 15 years of military service. He is the owner of Carolina Psychiatry and Addiction Services.

Sahil specializes in medication assisted treatment. His focus is on helping people who suffer from multiple issues, such as schizophrenia, mood disorders, substance abuse, PTSD, anxiety, depression, OCD, and ADHD.

Sahil enjoys taking time and listening to better understand what his patients are experiencing. He believes that empathy, respect and trust are integral traits that all providers must possess. He believes in the value of hard work and dedication to overcoming mental illness and will help his patients to achieve their mental health goals.