How Food is Affecting Your Mental Health

Understanding that physical wellbeing and mental health are one has become more widespread, especially with a growing understanding of the gut-brain axis. This blog will explore the scientific intricacies connecting what you eat to how you feel, think, and behave.

The Gut-Brain Axis

The gut-brain axis is the bidirectional communication network between the central nervous system (CNS) and the enteric nervous system (ENS) within the gut. This axis involves direct and indirect pathways, including the vagus nerve, immune system, endocrine connections, and metabolites produced by gut microbiota.

Microbiota & Mental Health

Our gut hosts a diverse community of bacteria, archaea, viruses, and eukaryotic microbes, collectively known as the gut microbiota. This ecosystem is crucial in developing, adjusting, and maintaining brain function. It does so through the production of neurotransmitters, short-chain fatty acids (SCFAs), and controlling systemic inflammatory processes.

Particular strains of bacteria such as Lactobacillus and Bifidobacterium are known to produce gamma-aminobutyric acid (GABA), the chief inhibitory neurotransmitter in the CNS, influencing anxiety and mood regulation.

Dietary Patterns Impact on Mental Health

Dietary patterns rich in fruits, vegetables, whole grains, and fermented foods promote a diverse and balanced microbiota, which is associated with positive mental health outcomes.

No surprise there, but a diet high in processed foods, sugar, and saturated fats, correlates with a reduction in microbial diversity and an increase in dysbiosis – an imbalanced microbial community linked to various psychiatric disorders, including depression and anxiety.

Nutrient Intakes & Neurotransmitter Production

The Emotional Impact of Metabolic Health

What is less commonly talked about is the role of metabolic health in mental well-being. Dysregulated glucose metabolism can lead to mood fluctuations and irritability, and is associated with higher rates of depression and anxiety. Diets that stabilise blood sugar levels therefore may contribute to more stable mood patterns.

A Psychological Angle to Food Sensitivities

Food sensitivities, which cause chronic low-grade inflammation, can contribute to mental health disorders by activating the immune system that in turn affects the brain. Identifying and avoiding trigger foods is not only beneficial for physical health but also crucial for maintaining mental wellness.

As you navigate your food choices, remember that what you eat not only fuels your body but also shapes your thoughts, feelings, and behaviours.

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References

• Strandwitz, P. (2018). Neurotransmitter modulation by the gut microbiota. Brain Research.

• Silva, Y. P., Bernardi, A., & Frozza, R. L. (2020). The role of short-chain fatty acids from gut microbiota in gut-brain communication. Frontiers in Endocrinology, 11, 25.

• Opie, R. S., et al. (2015). Dietary recommendations for the prevention of depression. Nutritional Neuroscience, 19(3), 161.

• Jenkins, T. A., et al. (2016). Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis. Nutrients, 8(1), 56.

• Grosso, G., et al. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014.

• Knüppel, A., et al. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Scientific Reports, 7(1), 6287.

• Lucas, M., et al. (2018). Inflammation: A pathway from chronic immune activation to depression. Psychological Medicine, 48(15), 2487.