Eating for Optimal Mental Health

The Merits of Healthy, Balanced Eating:

                                                               

The Woes of an Inadequate Diet:

The consumption of diets that are inadequate can lead to a number of adverse health effects over time.  Included in these consequences are physical fatigue but also 'mental fatigue' manifesting as poor decision making, negative changes in attitude, decreased reaction time, poor response to stressors and possible depression.  

Regular consumption of high fat, high sugar, processed foods are, in particular, linked to further cravings of unhealthy food options since these foods are known to stimulate the dopamine centers of the brain that are associated with pleasure.  Hence, these unhealthy food choices can become highly addictive. 

Worse is the fact that these sugary, processed foods are known to contribute to the development of chronic inflammation throughout the body, and the brain.  This mechanism of chronic inflammation development may further lead to mood disorders, anxiety and depression.

The key is to break the vicious cycle of poor nutrition leading to declining mental health, and further triggering consumption of highly addictive high sugar, high fat foods to produce a temporary feeling of well-being.

The Nutritional Path to Optimal Mental Health

In addition to learning to manage stressors and reaction to stressors effectively, the nutritional path to optimal mental health involves the dietary strategy of including healthy food choices and incorporating balance into our routine. 

In reality, there are no magic bullets nor isolated super food items that prevent mental decline nor affect mood.  However, the practice of including vegetables, fruits, legumes and whole grain food items in our daily food choices has a positive impact on our mental wellness. In addition, the inclusion of plant-based proteins, fish and healthy fats such as olive oil can make a huge difference in preserving our mental health status. 

Both research and observations made by nutritionists have led to the recommendation for the inclusion of the following foods for cognitive health and wellness:

• Fatty fish such as salmon (low mercury varieties) which are rich sources of omega-3 fatty acids.  Omega-3 fatty acids have been associated with lower blood levels of the protein beta-amyloid which is implicated in Alzheimer's disease.
• Green leafy vegetables such as spinach, collard greens and broccoli.
• Walnuts which are rich sources of protein and healthy fats particularly the omega-3 fatty acid...alpha linolenic acid (ALA).
• Other rich sources of omega-3 fatty acids such as avocados and flaxseeds.
• Berries, the great sources of the natural plant pigments- flavonoids are implicated in improving memory as suggested by research findings (Harvard's Brigham and Women's Hospital). 
• Garlic- a phytonutrient in the allium family that has anti-inflammatory properties.
• Tumeric - in which the active compound is curcumin that also possesses anti-inflammatory effects that may be helpful to the brain.

Substances to avoid:

• Sugar
• High sugar, high fat processed foods
• Fast Foods
• Processed vegetable oils.

www.health.harvard.edu

Lorna C. Hylledig Ed.D, MSPH, R.D, L.D