Food for thought: nutrition’s impact on mental health

If there’s one thing most of us are short on, it's time. Maintaining a healthy eating lifestyle requires a lot of planning and preparation that can be hard to fit into a busy schedule. Shopping for fresh groceries can also be expensive, especially in today’s challenging economic climate. All this leads us to opt for fast food options or meals that are easy to prepare but lack variety and nutritional value. 

Whether working or studying, we tend to be consumed with the responsibility of preparing for our future. But you don’t have to sacrifice adequate nutrition for good grades or the next professional objective. Taking the time to eat a healthy diet could mean the difference between thriving in academia or the professional world and struggling due to stress, anxiety, and subpar grades. 

The road to success starts in the gut

You may be thinking: why make the effort to plan meals or cook daily when you could review yesterday’s lecture or complete that report in time to wow your boss? Might as well stick to the pre-prepared noodles and pizza—there’s always time for good food when you graduate or get that promotion, right? 

Not quite. Recent studies show that nutrition is about more than just fueling our bodies with sufficient calories. What we eat can have a direct impact on brain health and function. Simply put, poor nutrition impairs the brain’s ability to receive, store and process information—essential skills for aspiring professionals in a digital world. A healthy diet can also help combat anxiety and depression, as well as improve your overall mood and sense of well-being.

Eating well should not be considered an elusive luxury; rather, we should see it for what it really is—a core, essential part of the human experience. A healthy diet is one of the main ingredients in the recipe for academic or professional success, just as important as technical knowledge and enriching practical experiences. 

Embracing uninvited dinner guests

We’re all aware that humans are the most advanced species, but did you know we also have two brains? Well, kind of. Have you ever had butterflies in your stomach? Or experienced a gut feeling that you just couldn’t shake? As it turns out, there may have been more to it than just a “feeling.” 

Your gastrointestinal tract is lined with millions of neuron sheaths that communicate directly with the brain. So much so that scientists are now calling the gut—along with its microbiome—the second brain. That’s because the enteric nervous system (ENS), which regulates intestinal function, utilizes similar cells and biochemical compounds to digest food and “talk” to the brain.

But what, or who, is sending these messages from gut to brain? One way the ENS interacts with the brain is through chemicals like serotonin and dopamine: 95% of which is produced in your GI tract. The source of these compounds may be surprising, as there are roughly 100 trillion bacteria cells that populate your body, all equipped with an arsenal of digestive enzymes. These unwelcome dinner guests act on the food that passes through your digestive tract, breaking down complex molecules like fiber, absorbing beneficial nutrients, and producing those feel-good chemicals that support your overall health, happiness, and well-being.

The link between diet and mood

The right types of foods promote a healthy GI microbiome—an essential key to abiding happiness and mental well-being. In a pivotal study, gut bacteria transferred from people with a history of depression caused lab rats to exhibit depression-related behavior. What’s more, similar results were observed when the test was conducted with patients suffering from anxiety.

These findings prove that there is an unmistakable link between what we eat, the type of bacteria in the gut, and our chances of developing various mood disorders. In fact, it’s a well-studied phenomenon called the brain-gut connection, whereby any irritations in the gastrointestinal system send signals to the brain that set off unpredictable mood changes. 

Any balanced diet is rich in fruits and vegetables, paired with protein, carbohydrates, and fats. More than providing the right vitamins and nutrients, the long-term effects of this practice can transform your gut microbiome and make you less likely to suffer from conditions like stress, anxiety and depression. 

Your brain on food

But what about the short-term effects of healthy eating? 

Some people crave carbohydrate-rich food because it gives them a temporary serotonin boost along with a spike in blood sugar, providing them with a quick release of energy. This is why a sugary snack, for instance, can make you feel great in the moment but leave you wanting more shortly after. 

Giving in to your desire for fast food every time creates a dangerous ripple effect, making it a kind of drug that your brain yearns for instead of a regular diet. On the other hand, consistently eating healthy leaves your brain feeling satisfied and energizes your body without the threat of the dreaded crash afterward. 

Improving mood with food: 5 tips for better nutrition

Who knew that food could be an effective way to support mental health and well-being? It’s clear that diet is an important part of self-care, on par with activities like yoga, meditation, and leisure time. But how do you actually eat healthy without having the same bland, boring meal every day? Here are five tips to help you create an interesting and nutritional diet plan that will boost your mood and optimize your performance at school or in the workplace. 

1. Cook at home

Eating at home is a great way to save time and money while ensuring you are eating the right foods to improve your physical, cognitive and mental health. Remember, you’re in charge of your own health. There are plenty of recipes online: you could try these delicious quick recipes or vegan-friendly options, for example.

Also, studies have shown that eating with others increases a sense of community. Stock up with the food you like, invite some friends over, cook up some of these simple, nutritious meals and have a dinner party! Cooking, discovering new foods that make you feel great, and sharing meals with friends should be a celebration, not a restricting and tedious diet regime.

2. Plan ahead

Short on time to meet a work deadline, or have an exam looming? Plan your meals for the week beforehand so you know what you’ll make, when and exactly what groceries to buy. Making a weekly meal plan can help you see the big picture when it comes to your overall diet, which leads to healthier choices. 

A little preparation can go a long way in helping you stay organized and on-task. Health-conscious one-pot recipes or batch cooking plans are great options for busy times like these. And there are plenty of resources you can use to make preparation easier: try a regular grocery delivery service to ensure you include healthier foods like pre-prepared salads or nutritionally balanced ready meals. Or you could explore one of the growing numbers of services that deliver healthy meals or pre-prepared ingredients directly to your door. 

3. Indulge on occasion—and don’t forget to have fun!

A healthy diet is not a restrictive one. When it comes to mental health, scarcity is your brain’s mortal enemy. Studies have found that restricting foods can lead to our bodies craving them more. This unsatisfied need triggers the production of stress hormones in the body, in turn harming our mental and emotional well-being. Dietary restrictions can even lead to overeating and binge-eating tendencies, causing you to use unhealthy foods as a way to deal with stressors caused by external factors. 

Listening to your body and eating a balanced diet in moderation is the key to enjoying your meals while supporting your physical and mental health. Snack smart, combining protein, fiber, and healthy fats so that you stay fuller for longer and don’t spike your blood sugar. But remember, a bowlful of ice cream after dinner can also be part of a healthy, varied diet!