The Mental Health Diet
The only ‘diet’ that actually works.
If you’ve ever struggled with physical health issues of any kind, you know that they’re not just limited to the body. Physical symptoms are often an immediate trigger for things like stress, anxiety, depression, fear, overwhelm, and other negative emotions, which is why a large majority of those with autoimmune disease also have a diagnosable mental disorder. Research has actually shown that people with chronic physical illnesses are 2x more likely to suffer from anxiety or depression when compared to those that are physically healthy, and those numbers have only increased in recent years.
On the other hand, physical symptoms that come with chronic illness can directly impact the physical structure of the brain, which can then lead to mental health disorders. Health issues like chronic inflammation, hormonal imbalances, and dysbiosis in the gut have all been shown to literally change how neurons in the brain are fired. Research has also shown that chronic stress alone can slow metabolism, decrease conversion of thyroid hormones, flare-up symptoms associated with GI diseases, and even change the activity of immune cells. One study found that chronic stress triggered inflammatory immune cells responsible for fighting infection, when no infection was actually present. The body impacts the brain, and the brain impacts the body.
So, which came first? This is the classic “chicken or egg” scenario. For some, a disease of the mind led to a disease of the body, and for others it’s the opposite. Either way it doesn’t really matter, because taking care of the brain is key for either side of the equation.
And as the man Hippocrates once said, “let food be thy medicine”, which is why one of the most effective ways to manage symptoms is through a diet rich in nutrients - ones that not only feed the body, but also fuel the mind. So, here are a few of those nutrient-dense foods that have all been shown to boost mental health.
If you’re someone with a known chronic illness, or you’ve just been experiencing more stress lately, try incorporating more of these into your diet for an extra boost:
Leafy greens
Tea & coffee (organic/mold free if possible)
Organic & pasture raised eggs
Berries (organic if possible)
Fatty fish
Avocado
Walnuts
Sacha inchi seeds
Flaxseeds
Dark chocolate (bonus if 100% cacao)
Ginger & turmeric
Fermented foods
Happy dieting!