What to eat for Mental Health and Well-being
We get so many mixed messages about what to eat - below is a simple yet comprehensive rundown of some of the diets and what might be most helpful for you.
Confused about what to eat for optimal mental health?
Knowing what to eat for mental health and well-being can be confusing. The more you read about diets, the more confused you might feel. After everything I have read, heard and studied about dietary advice - my simple uptake on everything is this:
KIS JERF (Keep it Simple, Just Eat Real Food).
A breakdown of Diet types
Off the top of my head, here are just a few of the diets around Paleo, LFHC (low fat, high carbohydrate), HFLC (high fat, low carbohydrate), Vegetarian, Gluten Free, Dairy Free, Vegan, Ornish, Blue Zones, Aitkins, 5/2, Fasting, Juice diet, Blood type, Lemon, Detox diet, Grapefruit diet, Mediterranean, Beverly Hills, The Zone, South Beach...... need I go on.
Most of these diets have their positives and negatives (some - only have negatives!); Paleo has been effective for some people losing weight - but long term the Paleo diet is not recommended due to the high meat content. Cutting out any one food group, for example, restricting all carbohydrates in ketogenic diets - impacts the microbiome and can reduce thyroid function. Cutting out all grains is usually unnecessary - unless you have difficulty digesting them (in the case of Coeliacs or gluten intolerance) - or you are doing this short term to heal a 'leaky gut' (permeable gut membranes) or to support reduced symptoms in autoimmune disease.
Another thing I often find is that people following a specific dietary label may be easily led by food marketers who promote food as 'paleo-friendly' or a packaged food as being ‘keto-friendly’. Just because it fits into the 'Paleo' or ‘Keto’ diet - does not necessarily mean it is good for you.
Below I’ll discuss some of the common questions I get around diets.
Should I go vegan for mental health?
Abstaining from all meat products can deprive us of essential nutrients (vitamin B12, amino acids, omega three, vitamin D and vitamin A) unless you actively seek to replace them elsewhere. There is very little evidence that suggests a vegan diet is better for mental health - and some suggestion that it can make things worse.
What about juicing for mental health?
Juicing has its merits - you get concentrated high quantity of nutrition/vitamins in a small dose however: - consuming fruit juice in large quantities is not good due to its high fructose (fruit sugar) content. There is also the risk of getting too much of a good thing - there are examples of excess quantities of kale that have been known to contribute to hypothyroidism and can affect blood coagulation (as kale is high in vitamin K). Too much carrot juice can cause your skin to get an orange taint to it (although this is mostly harmless and reversible). The most detrimental aspect about juicing, however, is that you are discarding the fibre, which is incredibly important for bowel health, gives our pro-biotics something to feed off and helps us to feel full (which leads us to eat less).
Fasting or TRE (Time Restricted Eating) for mental health?
The 5/2 diet and other fasting regimes hold promising results. They help with weight loss (if this is also your goal), and reduce systemic inflammation - which is associated with mental health issues and physical health issues such as type 2 diabetes. With all fasting programs - the main emphasis is still on the foods you choose and a reduction in overall calorie consumption. The aim of fasting is in general, to promote healthy non over-indulgent eating.
Fasting has been thought to improve immune system function - therefore can be helpful in chronic conditions produced by an overactive immune system (including autoimmune disease). Obviously - there are limits to fasting - for example, it is not recommended undertaken by those with diabetes or if you are pregnant) and research shows it is less beneficial in women than in men. Fasting can impact mood, decision making and ability to function in general and should not be undertaken lightly or without supervision.
Gluten and/or Dairy-free for mental health?
Many people feel better off gluten and dairy, and research suggests that a subset of the population will improve their mental state with a gluten and dairy-free diet. This may be because of an immune reaction to the protein in these foods (gliadin, casein). Some research suggests that glycophosphate (aka Round-up) or the modification of wheat over the years is causing the problem. There are instances of people not tolerating grains in one country and being fine with the same grains in others. Whatever the cause - there are a lot of people who are now unable to tolerate gluten/wheat - and this is becoming a major issue. A large percentage (up to 25% mentioned in some studies) of the population also can not digest lactose - and should not consume dairy products (although they can often cope with small amounts of cheese and yoghurt). Omitting dairy products may lead to less digestive and interestingly - less mental health issues.
A brief word on the Ketogenic diet
The ketogenic diet has increasing evidence behind it for mental (& metabolic) health - especially chronic severe conditions such as schizophrenia and bipolar disorders. There may be several reasons behind this - omitting sugar, fast carbs, stabilising blood sugar levels etc. However, it is a challenging diet to follow and if at all possible should be done with a health professional supporting you. Some people struggle with a ketogenic diet - but for others, it is the best thing for their mental and physical health.
How to Eat for Mental Health and Well-being
Diets and dietary advice is very individual and can depend on what the individual is trying to achieve. What might be good for one person doesn't sit well for another and an individual who swears by one type of diet doesn’t understand why another doesn't feel good on it.
Long-term, the research continually supports the health benefits of low-fat, high-vegetable intake diets and the Mediterranean-style diet (which isn't low in fat). The Mediterranean diet uses minimally processed fats, extra virgin olive oil, fish and small amounts of meat (grass feed). Another aspect is that the food is primarily home-cooked and enjoyed with the company of others - eaten over a long get-together with family and friends. This in itself has a positive impact on mental state. A slowly eaten meal also promotes relaxation and digestion - something we often don’t do in this modern world.
A varied plant-based diet is mostly recommended.
What to Eat?
Do eat:
A minimally processed plant-based diet - vegetables, fruit, legumes and whole grains (unless grains are an issue)
Pro and pre-biotic foods to feed your gut bacteria (read about that here)
Nuts and seeds (which contain essential vitamins, oils, minerals and fats). Eating nuts is also shown to support weight reduction and improve heart health.
Free range, grass feed, naturally grown meat and dairy products (it's better for the animals, better for us and better for the planet). Eat meat only a few times a week.
Eat a wide variety of foods. This is best for our microbiome. The suggestion is up to 30 different varieties of plant-based foods a week (remember thing can include grains, nuts, seeds and fruit and vegetables)
Reduce:
Ultra-processed foods. These are clearly linked to poorer wellbeing. This includes processed breakfast cereals, sweets, cakes & muffins (store-bought), highly processed grains and other prepackaged snacks and treats. They often contain ingredients you don’t recognise and wouldn’t have in your kitchen. Processed and cured meats are associated with an increased risk of bowel cancer and should be eaten only as a treat.
Sugar. Be aware of hidden sugar - otherwise labelled as fructose, corn syrup, glucose etc. Fructose is metabolised by the body in a very different way (and not in a good way!) and excess consumption is associated with ‘fatty liver’ disease (NAFLD). Increased sugar consumption is associated with poor mental health outcomes.
Avoid all trans fats and heavily processed oils - Use unprocessed non-grain oils (olive, coconut, avocado). Trans-fats are associated with poorer mental health and increased aggression. Coconut oil can increase cholesterol levels - so if this is an issue for you - you may wish to avoid this.
Alcohol - up to three glasses of wine a week is thought to be okay (unless you are at risk of breast cancer), however, alcohol is a depressant, contributes to poor sleep and increased rates of depression and anxiety.
Artificial sweeteners - although the jury is out as to why they appear to cause issues - it is thought they affect the microbiome and insulin receptors. They are also generally mainly found in processed goods anyway.
Other tips
Ideally, it's great to eat organic - but it's not always easy to get your hands on (and sometimes not affordable) - and it's better to eat non-organic fruits and vegetables than not to eat them at all. Wash them well.
New Zealand (and therefore NZers) is deficient in a number of essential soil nutrients - for this reason you have to seek them outside of a normal diet - these include iodine and selenium. Hence iodised salt, however you can get this by eating seaweed and fish. Two brazil nuts a day will provide you with your selenium. We are also as a populations becoming increasingly deficient in vitamin D - (hard to believe here in New Zealand!) - so get out in the sun regularly - but be sun smart.
Foods can affect your genes (turn them off, turn them on (epigenetics)) especially in regards to cancer - so above everything else, choose foods high in nutrition and ones which aren't toxic to your cells (eg alcohol, transfats).
Develop Self Knowledge
Listen to your body. If you are mindful about what you are eating - chances are you will gain an increased understanding of what feels good and what doesn't. You will know if wheat gives you a bloated stomach or if dairy makes you cranky. Seek help/assistance from a nutritionist who may be able to help heal the issue that is causing this in the first place.
Another super helpful tool. is this food/mood/poop diary such as this one here. Paying attention and writing down what you eat and how you feel on a daily basis can bring some amazing insights!
The Food/Mood (Gut) / Poo’d diary sheet
Unless your body is telling you otherwise - in the words of Michael Pollan:
"Eat food, not too much, mainly plants"
Finding Common Ground Released this recommendation. most recent worldwide agreed dietary advice from the Dietary Guidelines Advisory Committee (DGAD) is below::
The overall body of evidence examined by the 2015 DGAC identifies that a healthy dietary pattern is higher in vegetables, fruits, whole grains, low- or non-fat dairy, seafood, legumes, and nuts; moderate in alcohol (among adults); lower in red and processed meats; and low in sugar-sweetened foods and drinks and refined grains. Additional strong evidence shows that it is not necessary to eliminate food groups or conform to a single dietary pattern to achieve healthy dietary patterns. Rather, individuals can combine foods in a variety of flexible ways to achieve healthy dietary patterns, and these strategies should be tailored to meet the individual’s health needs, dietary preferences and cultural traditions. Current research also strongly demonstrates that regular physical activity promotes health and reduces chronic disease risk. (Source: 2015 DGAC summary wording)
For other information on food & mood - see my other blogs:
What’s Food got to do with Mood
Mindful Eating during Lockdown
Sources:
Iguacel, I., Huybrechts, I., Moreno, L. A., & Michels, N. (2021). Vegetarianism and veganism compared with mental health and cognitive outcomes: a systematic review and meta-analysis. Nutrition reviews, 79(4), 361–381. https://doi.org/10.1093/nutrit/nuaa030
Ljungberg, T., Bondza, E., & Lethin, C. (2020). Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression. International journal of environmental research and public health, 17(5), 1616. https://doi.org/10.3390/ijerph17051616
Hall, K. D., Bemis, T., Brychta, R., Chen, K. Y., Courville, A., Crayner, E. J., Goodwin, S., Guo, J., Howard, L., Knuth, N. D., Miller, B. V., 3rd, Prado, C. M., Siervo, M., Skarulis, M. C., Walter, M., Walter, P. J., & Yannai, L. (2015). Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell metabolism, 22(3), 427–436. https://doi.org/10.1016/j.cmet.2015.07.021
Hooper L, Summerbell C D, Higgins J P T, Thompson R L, Capps N E, Smith G D et al. Dietary fat intake and prevention of cardiovascular disease: systematic review BMJ 2001; 322 :757 doi:10.1136/bmj.322.7289.757
Bahl R. The evidence base for fat guidelines: a balanced diet. Open Heart 2015;2:e000229. doi: 10.1136/openhrt-2014-000229
Ready to ditch your low fat diet? Not so fast
Gut Check - Exploring your microbiome - Coursera, University of Colarado
Determination of vitamin K in aojiru (green juice) products by HPL
Disclaimer: This blog is written with the best intentions and is not replace recommendations from your health professional. This knowledge is gathered through studies of nutrition at a primarily lay-persons level and from a nursing/health perspective. In other words - expert I am not. This is my attempt to make sense of a very confusing industry. (And is in alignment with the very latest recommendations from experts from around the world – hoorah!)