Nutrition and Mental Health

Understanding the Impact of Nutrition on Mental Health

Being mindful of nutrition means paying attention to how what you eat affects your mental and physical well-being. Determining what is truly healthy can be challenging, often complicated by ingrained habits, societal expectations, and aggressive food industry marketing. While eating is a necessity, it’s easy to fall into patterns of consuming foods chosen for pleasure rather than nourishment, which can harm both physical and mental health over time.

Simply having nutrition knowledge isn't enough to facilitate change. A healthy diet requires a conscious choice, access to resources, support, and the willingness to follow through. Our food choices influence how we feel—poor choices can create imbalances in the body, leading to suffering both physically and mentally. Being overweight or underweight often causes distress, even as society attempts to normalize or downplay related health issues. Maintaining a healthy Body Mass Index (BMI)—calculated by dividing a person's mass in kilograms by the square of their height in meters—is important. A healthy BMI for adults ranges from 18.5 to 24.9. Caloric needs vary by individual, but generally, women need 1,600 to 2,000 calories per day and men need 2,000 to 2,400, with activity level being a primary factor in determining the ideal amount.

Developing a Healthy Mindset Around Nutrition

Weight loss can be achieved by consuming fewer calories than are burned, but this is just one part of a larger picture. Developing a healthy mindset about nutrition is essential. By strengthening your awareness of all your options and building a plan based on Tiny, Easy, Attractive, Consistent Habits (TEACH), you can balance the brain's impulse for pleasure with the areas responsible for discipline and control. This awareness helps you manage the effects of dopamine, the neurotransmitter associated with reward and pleasure, and fosters better self-control.

Instead of obsessively tracking calories, it may be more effective to have a general sense of your intake or to limit your portion sizes. Standard servings are typically much smaller than restaurant portions or even what you might be used to at home.

Modern Approaches to Nutrition

Dr. Peter Attia, in his book "Outlive," recommends a sustainable, health-focused approach to eating that prioritizes whole foods, personalized strategies, and habits that support long-term health. This stands in opposition to the Standard American Diet (SAD), known for its focus on fast foods that are mass-produced, inexpensive, shelf-stable, and engineered to be highly palatable—factors that make them difficult to avoid.

Basic Nutritional Information

The body requires macronutrients (carbohydrates, fats, proteins), micronutrients (vitamins, minerals), and water to sustain growth and metabolism. The ratio of these nutrients will vary by age, condition, lifestyle, and activity level.

·      Whole Foods: Incorporate minimally processed fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. Avoid the Standard American Diet (SAD) whenever possible.

·      Personalized Diets: Everyone’s nutritional needs are unique. Find what works best for you through experimentation.

·      Limit Processed Foods and Added Sugars: Reduce consumption of processed foods, especially those high in sugars and unhealthy fats, as they can lead to inflammation and metabolic issues. Substitute refined foods with healthier options like almond butter or coconut oil.

·      Consider Macronutrient Ratios: Adequate protein intake helps preserve muscle mass and supports metabolism, though the optimal ratio of carbs, fats, and proteins will differ for each person.

·      Healthy Fats: Prioritize fats from avocados, nuts, seeds, olive oil, and fatty fish, and be mindful of the types and balance of fats in your diet.

·      Intermittent Fasting: Explore time-restricted eating if it fits your lifestyle, as it may help metabolic health and longevity.

·      Hydration and Electrolytes: Maintain good hydration and monitor electrolyte balance, especially with regular exercise.

·      Mindful Eating: Practice being aware of hunger cues and choices, which leads to healthier eating patterns.

·      Regular Monitoring: Track health markers like blood glucose and lipid profiles, and adjust dietary choices as needed.

Macronutrients Explained

Carbohydrates

Carbohydrates are often found in comfort foods and serve as the body's primary energy source. Simple carbohydrates (sugars) break down quickly, while complex carbohydrates (grains, oats, beans) digest slowly, providing steady energy. Fruits contain simple sugars but are paired with fiber that slows digestion, supports gut health, and lowers cholesterol, making them a better energy source than processed sweets. Other complex carb sources include whole grains, beans, rice, oats, and peas.

Proteins

Proteins, made from amino acids, are vital for building muscle and tissue. Nine of the twenty standard amino acids must be obtained from food. Good sources include lean meats, pork, poultry, eggs, seafood, low-fat dairy, quinoa, beans, and nuts.

Fats

Fats are essential macronutrients that provide energy, support vitamin absorption, and regulate body temperature. The body needs a balance of omega-3, omega-6, and omega-9 fatty acids. Since omega-3s cannot be made in the body, they must come from sources like fatty fish, fish oils, flax seeds, walnuts, and canola oil.

Micronutrients and Minerals

Micronutrients, needed in smaller quantities, are essential for tissue repair, collagen production, blood clotting, healthy tissue, and metabolism. They can be obtained from dark leafy greens, citrus fruits, tomatoes, avocados, soy, eggs, meat, and fish. A diverse range of colorful fruits and vegetables is recommended.

Minerals make up about 4% of body mass and include calcium, potassium, sodium, chloride, phosphorus, magnesium, sulfur, iron, copper, zinc, and iodine. These work with vitamins and micronutrients to support body repair and are found in most foods, especially fruits, vegetables, and meats.

Dietary Supplements

While everyone needs the same essential nutrients for optimal health, supplementation requirements vary based on individual goals and activity levels. Dietary supplements should not replace a balanced diet and should only be used with professional guidance.

Finding Balance and Avoiding Extremes

There is a delicate balance between being mindful of nutrition and becoming obsessed with food. Excessive concern about the body or food can lead to eating disorders, which may require medical and psychological care.

Practical Tips for Healthy Eating

·      Never shop for food when hungry.

·      Eat before going to the grocery store.

Challenges and the Role of Food in Our Lives

Issues such as gluten, blood sugar fluctuations, stress eating, and binge eating can arise as food fulfills primal needs and may become addictive. Feelings of shame, discomfort, secrecy, and the expense of unhealthy eating patterns can develop. Both gluten and dairy, when digested, produce compounds resembling morphine that stimulate the brain’s reward pathways, increasing cravings. Breaking free from binge eating stabilizes mood, improves digestion, supports self-acceptance, and enhances social life.

However, becoming overly fixated on eating perfectly can result in anxiety, as perfection is unattainable. Learning how different foods affect you is important; emphasizing protection can increase anxiety, whereas enjoying meals supports a healthier mindset. Body positivity is key—there is no wrong body type, and no one should be judged or shamed for their appearance. What we eat and how we feel are interconnected, but industry marketing often sells unhealthy ideals. The focus should be on long-term health and self-acceptance, not just appearance.

The Connection Between Blood Sugar, Anxiety, and Mood

Anxiety is often linked to blood sugar imbalances. When blood sugar drops, the body releases adrenaline and cortisol, triggering stress and prompting a search for food. These hormones have wide-ranging effects, including increased alertness. Blood sugar crashes commonly occur around 11:00 AM, 3:00 PM, and bedtime. Eliminating sugar from the diet for a week or two can help reduce cravings, though gradual reduction is challenging.

Caffeine, Balance, and Inflammation

Caffeine can have positive effects but may also increase cortisol, triggering the body's stress response. Balance is crucial—avoid excessive caffeine to help manage anxiety, and consider decaf options. Similarly, keeping sugar, carbs, alcohol, gluten, dairy, and inflammatory foods in balance is important, as the body cannot always compensate for overconsumption.

The Role of Vegetables and Protein Sources

Vegetables provide essential vitamins, minerals, and antioxidants that help manage anxiety and depression. Use healthy fats like olive or avocado oil. Choose organic fruits when possible and pasture-raised proteins, free of growth hormones or antibiotics. Wild-caught fish, such as sardines, anchovies, and salmon, support the balance of the system. Opinions on red meat vary, but it is a source of iron and zinc for some.

Dietary changes can have a significant impact on mood and anxiety. Some carbohydrates are necessary for optimal mood and sleep, as they signal to the body that food is not scarce. Starchy vegetables and tubers are healthy choices, and a balanced diet of protein, fats, and vegetables supports hormone production.

Refined carbohydrates like pasta, bread, crackers, and baked goods are less healthy because they can have inflammatory effects. Changing your mindset and relationship with food by paying attention to what and how much you eat, and how it makes you feel, supports nutritional balance.

Gut Health and the Importance of Food Quality

The gut produces critical neurotransmitters, such as serotonin and GABA. Bone broth is a valuable source of collagen, glycine, glutamine, and iron, supporting gut, skin, hair, and nail health. Focus on quality rather than just quantity of calories—nutrient content is more important than calorie count alone.

Inflammation and Its Effects on Mental Health

Chronic inflammation can contribute to anxiety and depression. Cytokines, immune system signaling proteins, can affect brain regions such as the amygdala, insula, prefrontal cortex, and cingulate cortex, resulting in symptoms like anxiety and intrusive thoughts.