5 Links Between Nutrition And Mental Wellbeing, By Caroline Hind PgDip, mBANT, CNHC

Many people are surprised to learn that nutrition has direct effects on mental wellbeing. From mood swings and anxiety through to depression, food can make a difference. In fact, the brain accounts for around 2% of human body weight but uses more than 20% of dietary intake. It’s an energy- and nutrient-hungry organ that works in synergy with hormones, neurotransmitters and the rest of the nervous system to maintain good mental wellbeing. Here are five ways to use a targeted nutritional approach to protect and boost this important aspect of health:

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Ketones

Recent research has shown improvements in serious mental health conditions such as bipolar disorder when individuals eat a ketogenic diet. It has long been known that the brain thrives when it burns ketones for fuel – ketogenic diets have been used to manage epilepsy in children for over a hundred years. Ketones are produced in the body when there is very little glucose available in the bloodstream. A ketogenic diet is very low in carbohydrates, meaning that both sugary and starchy foods are limited. While a strict version of this diet is not advisable for everyone, particularly as it can interfere with prescribed medications, spending time in a low-glucose state is an easy way to support mental wellbeing. In fact, it is one of the most important steps anyone can take to improve their mental and cognitive wellbeing. This can be achieved by stopping eating 2-3 hours before bed, reducing sugary foods in the diet and aiming for long gaps between meals.

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Green Tea

Rich in catechins that can protect cognitive ability under stressful conditions, green tea also contains the amino acid l-theanine that supports good brain function. Studies suggest l-theanine boosts the neurotransmitters serotonin and GABA for relaxation and improved mood. Matcha, a powdered form of green tea, is especially rich in antioxidants to protect brain and nerve cells from everyday damage. For those who don’t like the bitter taste of green tea, supplements are available containing green tea or matcha extracts.

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Fatty Fish

Omega-3 fatty acids are important building blocks for the brain, cell membranes and the myelin sheath that surrounds nerves. They also activate anti-inflammatory processes in the body. Deficiency in these and other fatty acids can lead to fatigue, mood swings and depression. The body is unable to make its own Omega-3 fats, so it’s important to include oily fish such as salmon, mackerel or sardines in the diet. If fish is not an option, algal oil is available to provide a plant-based source of Omega-3. Additionally, modern diets are typically high in Omega-6 oils, which are easily oxidised, promoting inflammation and potentially undoing the good work of Omega-3 fatty acids. A good strategy for mental wellbeing, focus and energy is to limit processed or fried takeaways, snacks and ready-meals.

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Magnesium

Magnesium serves as a catalyst for a multitude of biochemical processes in the body, including those related to brain function. It also appears to inhibit glutamate, the excitatory neurotransmitter linked with anxiety, fear and panic. Magnesium is sourced from leafy greens, nuts, seeds, legumes, avocado and dark chocolate. A magnesium supplement is sometimes helpful and, while most types of magnesium supplement can support mental wellbeing, magnesium threonate is often used for its effects on brain health. Magnesium sprays and bath salts make a good addition to magnesium-rich foods and supplements.

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B Vitamins

The B vitamins are essential for healthy brain function, but they are also key for regulating the stress response. Vitamin B5 and vitamin B6 support the calming neurotransmitters serotonin and GABA, while vitamin B12 can be seen as the master vitamin for neurological health. Vitamin B12 is necessary for the synthesis of the myelin sheath surrounding nerves, for example, a crucial part of brain and body function. Low levels can lead to fatigue, weakness and mood disturbances, including depression and anxiety. Vitamin B12 is best obtained from meat or fish, whereas the other B vitamins are found in leafy greens, wholegrains, legumes, nuts, seeds, eggs and dairy foods. Vegans in particular may need to consider a vitamin B12 supplement to support good mental wellbeing.