How Nutrition Affects Mental Health: Eating for a Healthy Mind

Do you know that According to the National Mental Health Survey of India (2015-16), nearly 10% of the Indian population suffers from mental health disorders, with depression and anxiety being the most common. The National Family Health Survey (NFHS-5) 2019-21 highlights another concern: high rates of undernutrition among adolescents in Bihar. The survey found that 25.4% of adolescent girls and 30.2% of boys are underweight. Malnutrition during these formative years can negatively impact mental health, increasing the risk of anxiety and depression.

One of the most overlooked causes that affects our mental health is Nutrition. This brings the importance of addressing mental health and spreading awareness about how our eating habits can play with our daily mood and can cause some serious mental health issues. So, from this you can understand the importance of mental health and it should not be ignored at any cost.

From an early age, we are often told that a nutritious diet keeps us looking and feeling our best physically. However, what isn’t emphasised enough is the profound impact good nutrition has on our mental well-being. Eating a balanced, healthy diet not only sharpens our minds and boosts alertness but also enhances our concentration and attention span and thus Nutrition should not only be well-known for its crucial impact on physical health, but also for its significant influence on mental and emotional well-being.

You know Think about it: your brain is always working, handling everything from your thoughts and movements to your breathing and heartbeat, even when you’re asleep. Because of this, it needs a constant supply of energy, which comes from the food you eat. Put simply, your diet directly influences your brain’s structure, function, and ultimately, your mood.

The Gut-Brain Connection

The connection between diet and emotions is rooted in the intricate relationship between your brain and gastrointestinal tract, often referred to as the “second brain.”

Here’s how it functions: Your GI tract hosts billions of bacteria that affect the production of chemical substances that transport messages from the gut to the brain. Two notable examples are dopamine and serotonin. Consuming nutritionally rich foods fosters the growth of “good” bacteria, which positively impacts the production of these chemicals. When production is at its best, your brain receives these beneficial signals clearly, reflecting in your mental state. Conversely, when production falters, your mood may be negatively affected. Sugar is particularly problematic due to its role in causing inflammation. It promotes bad bacteria in the GI tract. Ironically, sugar can also trigger a temporary surge in “feel good” chemicals like dopamine. But temporary surges are not healthy, these spikes lead to a brief sugar rush, followed by a significant crash.

Adhering to a diet rich in nutrients helps reduce mood swings and enhances your ability to concentrate. Research indicates that clean diets, composed mainly of whole, unprocessed foods, can alleviate symptoms of depression and anxiety. In contrast, unhealthy diets have been associated with a higher risk of dementia and stroke.

Scientists keep showing that what you eat affects not just your body, but also your mind. They’ve recently found out that our gut (the intestines) and our brain are connected through something called the vagus nerve, letting them talk to each other. Your gut can affect how you feel emotionally, so keeping it healthy should be our main priority.

What are the Causes?

Our dependence on processed foods is a significant health concern. These foods, laden with flours and sugars, condition the brain to crave for them instead of nutrient-rich options like fruits and vegetables. Many processed foods are highly addictive, stimulating the brain’s dopamine centres which are linked to pleasure and reward. Sugary treats and processed foods often spike inflammation coursing through body and mind alike, potentially fueling mood disorders such as anxiety and depression. When we’re stressed or sad, we often turn to these foods for comfort. This can make you feel tired and gain weight if you eat too much, or just exhausted if you don’t eat enough. And if you’re stressed or sad, eating unhealthy food can make things even worse. But don’t worry, even though it’s tough, you can break free from this cycle.

Foods for a healthy mind

Your brain and nervous system depend on a rich tapestry of nutrients to build new fresh proteins, cells, and tissues. Therefore, your brain and nerves need good and healthy food to grow and work well. That means you need a mix of carbs, proteins, and minerals to keep your brain sharp. Here’s a list of what you should keep an eye out for the next time you go to the grocery store:

Whole Foods – fruits, vegetables, dry fruits, egg, milk, whole grains
Fibre
Antioxidants
VitaminD
Magnesium
Fermented foods

Conclusion

In summary, nutrition and mental health are closely connected. Maintaining good mental well-being requires a balanced diet rich in key vitamins, minerals, and essential fatty acids. Avoid processed snacks like potato chips, as they can affect your concentration. Skip sugary treats like candy and soft drinks to prevent energy fluctuations. Stay mindful and prioritise your health

At Rajeshwar Hospital,Patna we focus on holistic care of the body and mind. Aspects of nutrition are now considered central and discussed as a part of mental health and well-being. Approach our expert psychiatrists and dieticians for guidance