As of today there are not many studies researching the effects of nutrition and diet on our mental well-being. Although, the few studies that have been done suggest that nutrition plays an important role in our mental well-being and that poor nutrition can negatively affect mental health.
The human diet consists of 3 major components: protein, carbohydrates, and fats. Fats are crucial and play a VERY important role in the structure and function of the body. Unsaturated fats are further divided into several categories and include the Omega 3 and Omega 6 groups. Basically, Omega 3’s are anti-inflammatory and Omega 6’s are pro-inflammatory. The diet here in America is rather high in Omega 6’s and low in Omega 3’s; this leads to high levels of inflammatory disease in our population. Now, the Mediterranean diet is rather high in Omega 3’s and has been shown to reduces rates of Cardiovascular Disease by 30 percent. Depression is associated with inflammation and it follows that decreasing inflammation by improving this balance can alleviate symptoms.
A study by Grosse et al. (2014) confirmed that supplementation of Omega 3 fatty acids is an effective treatment in patients with depression. Omega 3’s also appears to have a direct effect on the brain. Evidence shows that Omega 3’s may prevent the development of dementia, and that Omega 3’s have a role in the treatment of ADHD (Fares et al., 2014).
Another study by Hakkarainen et al. in 2004 examined the impact of diet on the mental health of 29, 133 older male smokers, who logged their daily meals. It was found that greater consumption of processed foods such as margarine and other junk foods with high levels of saturated fats and relatively low levels of Omega 3 fatty acids was associated with increased depression, anxiety, and insomnia. Also, consider the anecdotal study conducted in the movie Fast Food Nutrition that demonstrated alarming health consequences for the one subject who ingested nothing but McDonald’s food for 30 days.
Sugar is another nutritional factor that affects our mental and physical well-being. It comes in many different forms, but no matter the form of added sugar, it is generally unhealthy. The most common forms are table sugar, beet sugar, honey, agave, high fructose corn syrup, and brown rice syrup.
We must remember that sugar, as glucose, provides our body with a fast source of energy. Although, too much sugar causes problems. It can lead to direct stimulation of the brain by triggering the release of dopamine, the “feel-good” neurotransmitter. The effects of sugar on the brain actually resembles that of highly addictive drugs like cocaine. This could explain why we crave something sweet when we are stressed, instead of craving broccoli.
The consumption of simple sugars triggers large and rapid release of insulin, a hormone that lowers blood sugar levels. This natural response makes you hungrier, slows down your metabolism, and increases your body’s storage of fats. Even though fruits and vegetables contain sugars, they are complex and not broken down as quickly and easily. These complex sugars are bound to fiber, which slows down their absorption and blunts the insulin response.
Research indicates that reducing simple sugar intake can even improve ADHD symptoms. If you are looking to balance your blood sugars, it is recommended by doctors and nutritionists to combine healthy sources of protein (meats, eggs, or beans), fats (coconut oil, nuts, or avocado), and carbs (fruits, vegetables, or whole grains) with each meal.