Dr. Roshan T. Ramlal, PhD MPH, FACS Agent, UGA Extension Forsyth County
Mental health conditions have been on the rise since the pandemic. One out of five adults in the U.S. has one or more forms of mental illness. Depression and anxiety are the most common conditions, and links have been found between these conditions and healthy diets. Many people look to trendy supplements and shakes to lift their moods. The problem is not enough research has been done to show that these solutions are effective.
One fact that has been consistently backed by science is that food is essential for keeping the brain fueled and protected from damage and cognitive decline. Given the increasing rates of depression and anxiety in our communities, there is a growing body of interest and research into the link between nutrition and mood. Findings suggest the food we choose to eat is a powerful way to have some control over our moods and brain function. Our brains depend on fuel from healthy foods to control our moods. Too often we ignore signs of hunger and become irritable or “hangry” (hungry + angry).
The Connection Between Diet and Mood
Nutrition is a key component of cognitive function (thinking, learning, and memory), behavior, and mood, yet it is often overlooked. Basic whole grains (like oats, whole wheat, brown rice, quinoa, and whole corn kernels), legumes (garbanzo, black-eyed peas, and beans), fruits, and vegetables are routinely substituted for high intakes of sodas and snacks, which leads to negative moods.
High amounts of sugar, refined carbohydrates, and saturated fats can cause inflammation of the immune and nervous systems, oxidative stress, and poor gut health due to a lack of fiber and “good” bacteria. This can lead to an inability to absorb essential nutrients, the degeneration of the hippocampus (the part of the brain responsible for memory), and a lack of nutrients essential to basic cell function throughout the body.
Practical Tips for Improving Mental Well-being
Here are some practical tips for using food to improve your overall mental well-being:
1. Limit “Comfort Food”
Comfort foods are those associated with positive feelings and nostalgia. They are often high-glycemic foods—usually high in sugar or refined carbohydrates—which cause a high blood sugar response. The positive feelings these foods create are only temporary, followed by a “crash” that can result in irritability, more sugar cravings, and depression. This creates a vicious cycle.
2. Start a Healthy Cycle
Proper nutrition isn’t expensive, but it does take time. For busy families, time traditionally used for grocery shopping, meal planning, and food prepping is often taken up by commuting, sports, band, and other family activities. Grocery stores are attempting to meet the needs of busy consumers by providing online shopping, curbside pickup, and delivery. A great strategy is to stock your kitchen with fresh fruits, vegetables, and other healthy snacks so they are easily accessible—in a fruit bowl on the counter or in the front of the fridge—to start a healthy cycle that leads to happier moods.
3. Prioritize “Good Mood” Foods
When grocery shopping, prioritize foods that contain essential nutrients.
- Positive-mood plant foods: The brain uses the amino acids—tryptophan, tyrosine, histidine, and arginine—to synthesize neurotransmitters. While animal-based proteins also contain these, they come with saturated fat and cholesterol. Plant foods contain all the essential amino acids without cholesterol and with little or no saturated fat.
- Tryptophan: leafy greens, broccoli, sunflower seeds, mushrooms, soybeans
- Tyrosine: legumes, oats, peanuts, pumpkin seeds, spinach
- Histidine: rice, quinoa, cauliflower, buckwheat
- Arginine: soy, walnuts, garlic, sesame, hemp, and pumpkin seeds
- Unsaturated fats from whole foods: tree nuts, peanuts, seeds, olives, and avocados.
- Complex carbohydrates: intact and 100% whole grains, starchy vegetables like corn and sweet potatoes, and leafy greens.
- Raw, dark green, leafy vegetables and raw beetroots: these provide compounds for making nitric oxide.
- Plant-based proteins: lentils, beans, split peas, and soy products are low in fat and cholesterol-free.
- Fermented foods with live probiotics.
- Spices and herbs: citrus fruits, red peppers, ginger root, green tea, curcumin, lavender, and saffron.
4. Avoid These Foods When Feeling Down or Depressed
Meals high in saturated fat can also contribute to inflammation, which is associated with cognitive decline, hippocampal dysfunction, and mood disorders. Saturated fat intake is also associated with an increased risk of Alzheimer’s and other forms of dementia. Unsaturated omega–3 fats have been shown to be particularly important for supporting brain function and plasticity, while low omega-3 intake is associated with inflammation and neurological disorders.
These dietary pitfalls often lead to downward spirals:
- Sodas
- Foods high in saturated fat (like fried meats and desserts)
- Excessive caffeine
- Excessive alcohol
5. Aromatherapy
The sense of smell is strongly linked to memories and emotions. The smell of certain foods and essential oils can relieve anxiety and depression, reduce pain perception, and improve sleep.
6. Incorporate Long-lasting Best Practices
Consider incorporating one or more of the following for long-lasting effects:
- Avoid processed foods that are high in salt, sugar, saturated fat, and refined carbohydrates.
- Reduce or eliminate sources of saturated fat, such as animal meats, cheese, and other dairy products.
- Adopt a Mediterranean Diet high in fruits, vegetables, legumes, nuts, and seeds.
- Gradually increase fiber from whole plant foods to 40–60 gm/day to feed healthy gut microbes. Add 2–3 tablespoons per day of flax or chia seeds for omega-3 fats.
- Hydrate with water and green tea.