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Thus, this review aims to answer the question of whether and to what extent lifestyle and related nutrition affect mental health and whether there is scientific evidence supporting the diet and mental health relationship. The question posed in the objective can be divided into specific questions according to which this review was divided. Q1:
- Food and mood: how do diet and nutrition affect mental ...
In addition, relationships between nutrition and...
- Food and mood: how do diet and nutrition affect mental ...
Such studies are part of the growing evidence base within nutritional psychology, the study of the role that nutrition—whether dietary patterns, broad-based multinutrient supplements or specific vitamins, minerals or other nutrients—plays in the etiology of mental health problems as well as their treatment.
Sep 17, 2024 · The idea is that nutrition can play a role in maintaining a healthy brain, and researchers have found several biological connections between diet and mental health, particularly relating to the ...
- Overview
- Preventing mental health conditions
- Treating mental health conditions
- What about supplements?
- The big question is, ‘Why?’
- The complexity of mental health
- The take-home message
Diet influences numerous aspects of health, including weight, athletic performance, and risk of chronic diseases, such as heart disease and type 2 diabetes. According to some research, it may affect mental health, too.
This series of Special Features takes an in-depth look at the science behind some of the most debated nutrition-related topics, weighing in on the facts and debunking the myths.
Anxiety and depression are among the most common mental health conditions worldwide. According to the World Health Organization (WHO), depression could be one of the top health concerns in the world by 2030.
Therefore, it is not surprising that researchers continue to search for new ways to reduce the impact of mental health conditions, rather than relying on current therapies and medications.
Nutritional psychiatry is an emerging area of research specifically looking at the role of nutrition in the development and treatment of mental health problems.
The two main questions that researchers are asking in relation to the role of nutrition in mental health are, “Does diet help prevent mental health conditions?” and, “Are nutrition interventions helpful in the treatment of these conditions?”
Several observational studies have shown a link between overall diet quality and the risk of depression.
For example, one review of 21 studies from 10 countries found that a healthful dietary pattern — characterized by high intakes of fruit, vegetables, whole grains, olive oil, fish, low fat dairy, and antioxidants, as well as low intakes of animal foods — was associated with a reduced risk of depression.
Conversely, a Western-style diet — involving a high intake of red and processed meats, refined grains, sweets, high fat dairy products, butter, and potatoes, as well as a low intake of fruit and vegetables — was linked with a significantly increased risk of depression.
An older review found similar results, with high compliance with a Mediterranean diet being associated with a 32% reduced risk of depression.
More recently, a study looking at adults over the age of 50 years found a link between higher levels of anxiety and diets high in saturated fat and added sugars.
Interestingly, researchers have noted similar findings in kids and teenagers.
The research into whether dietary interventions can help treat mental health problems is relatively new and still quite limited.
The SMILES trial was one of the first randomized controlled trials to examine the role of diet in the treatment of depression.
Over 12 weeks, 67 individuals with moderate or severe depression received either dietary counseling or social support in addition to their current treatment.
The dietary intervention was similar to a Mediterranean diet, in that it emphasized vegetables, fruits, whole grains, oily fish, extra virgin olive oil, legumes, and raw nuts. It also allowed for moderate amounts of red meat and dairy.
At the end of the study, those in the diet group had significantly greater improvements in depression symptoms. These improvements remained significant even when the scientists accounted for confounding variables, including body mass index (BMI), physical activity, and smoking.
Furthermore, only 8% of individuals in the control group achieved remission, compared with 32% of those in the diet group.
In addition to dietary patterns, scientists are interested in the potential effects that individual nutrients in the form of dietary supplements might have on mental health.
Scientists have found links between low levels of certain nutrients — such as folate, magnesium, iron, zinc, and vitamins B6, B12, and D — and worsening mood, feelings of anxiety, and risk of depression.
However, there is inconclusive evidence on whether consuming extra amounts of these nutrients in supplement form offers further benefits for mental health.
For instance, if someone is deficient in magnesium, for example, taking a magnesium supplement might help improve symptoms. However, if someone is getting adequate amounts of magnesium in their diet, it is unclear whether taking a supplement will provide any benefits.
Omega-3 fatty acids are essential fats that play a key role in brain development and cell signaling. An article in Frontiers in Physiology discusses how they reduce levels of inflammation.
Due to their anti-inflammatory effects and importance in brain health, scientists have investigated omega-3s for their potential effects on mental health.
While there is a need for further research, observational studies suggest, overall, that there is a link between what people eat and their mental health. Why nutrition may have this effect is still unknown, though.
There are several theories on how diet may influence mood or the risk of conditions such as depression and anxiety.
Some scientists believe that the inflammatory effects of certain dietary patterns might help explain the relationship between diet and mental health.
Several mental health conditions appear to have links with increased levels of inflammation. The authors of journal articles in Frontiers in Immunology and Current Neuropharmacology discuss this relationship.
For example, diets associated with benefits for mental health tend to be high in fruits, vegetables, whole grains, and healthful fats — all of which are foods rich in anti-inflammatory compounds.
A review of observational studies supports this theory, as diets high in antioxidants and anti-inflammatory foods were associated with a reduced risk of depression.
It is important to keep in mind that many factors can influence both eating habits and mental health.
According to MentalHealth.gov, factors that can contribute to mental health conditions include biological factors, such as genetics, life experiences, and family history. Socioeconomic status can also affect mental health, as can access to food and overall diet quality.
Mental health can, in turn, affect eating habits. For example, it is not uncommon to turn to less healthful foods, such as sweets or highly processed snack foods, when feeling angry or upset.
Similarly, many antidepressants and anti-anxiety medications can increase appetite and cravings. In both of these situations, struggling with mental health can make adhering to a healthful diet more difficult.
The study of nutrition and how it affects mental health is ongoing.
And while more research is needed, current studies suggest that we may have some influence over our mental health through our food choices.
Still, we need to keep in mind that diet is just one piece of the much more complex topic that is mental health.
As a result, it is important for anyone who is experiencing depression or anxiety symptoms or has general concerns about their mental well-being to work with a trusted healthcare provider to develop a personalized treatment plan.
Sep 18, 2022 · These bacteria play an essential role in your health. They protect the lining of your intestines and ensure they provide a strong barrier against toxins and "bad" bacteria; they limit inflammation; they improve how well you absorb nutrients from your food; and they activate neural pathways that travel directly between the gut and the brain.
- hhp_info@health.harvard.edu
In addition, relationships between nutrition and longstanding mental illness are compounded by barriers to maintaining a healthy diet. These barriers disproportionality affect people with mental illness and include the financial and environmental determinants of health, and even the appetite inducing effects of psychiatric medications. 4. Fig 1.
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Jun 29, 2020 · Contributors and sources: JF has expertise in the interaction between physical and mental health, particularly the role of lifestyle and behavioural health factors in mental health promotion. JEG’s area of expertise is the study of the relationship between sleep duration, nutrition, psychiatric disorders, and cardiometabolic diseases.
