16 min read
Eating for a Healthy Headspace
Author: Andy De Santis, Registered Dietitian, Blogger and Author
There is perhaps no better time for a dietitian like myself to be having an honest conversation about the connection between nutrition and mental health.
The two most cost common mental health disorders, depression and anxiety, affect more than half a billion people globally1
Anxiety affects around 4% of the total population across all demographics starting at age 15+, but is slightly higher in those that are over 502
Depression follows a similar trend, but spikes more significantly in those aged 50+ as compared to anxiety disorders. 3
The global pandemic has undeniably taken a toll on the health and happiness of people around the world and while food only represents part of the mental health picture, it’s one we certainly cannot ignore.
There is an undeniable connection between food, nutrition and human mental health and happiness.
For many of us, there are only a few things in life that might bring us more joy and anticipation than our favourite meal.
And there is so much more to it than that.
We are at a point in scientific discovery now where the connection between certain foods and nutrients and mental health outcomes like anxiety and depression is better understood than it has ever been before.
It is these discoveries, and more, that I plan to explore in today’s article.
What Does the Research Tell Us?
There are two primary bodies of research evidence in the world of nutrition and mental health.
The first is the observational evidence which looks at the dietary differences between those who do and do not have depression and anxiety and tries to establish certain key foods and nutrients that are associated with an increased or reduced risk of these conditions.
The second is the experimental evidence, which looks at people who already have symptoms of depression and anxiety and evaluates whether or not dietary changes can help modify those symptoms.
Let’s take a look at what each research category has to each us about the connection between nutrition and mental health.
The Observational Evidence
Perhaps unsurprisingly, there is a strong correlation between a person’s dietary pattern and their risk of depression.
In 2017 a significant review of studies from ten countries found that certain foods were either predictive of, or protective against, depression risk.4
The food components that were protective included:
- Fruit
- Vegetables
- Whole grains
- Fish
- Olive Oil
- Dietary Antioxidants*
*Nuzest Good Green Vitality is enriched with antioxidants from a variety of sources and can help increase the antioxidant quantity in your diet.
The food components that were predictive included:
- Red meat
- Processed meat
- Refined grains
- High-fat dairy products
- Sweets
- Animal Protein*
*Nuzest Clean Lean Protein is an 100% plant-based protein product that can help improve your plant to animal based protein intake ratio.
Researchers believe that the interaction between these foods and depression risk has a great deal to do with how they interact with blood sugar levels, the immune/inflammatory systems and the gut microbiome 5
Given the increasing interest specifically around gut health and the gut-brain connection, I want to take a moment to explore it further.
Gut Health and Mental Health
The gut-brain connection refers to the intricate chemical messaging system that takes place between the human brain and digestive tract, which we know is heavily influenced by our gut bacteria.
Naturally, this makes gut health an interesting topic in the world of mental health nutrition.
A 2019 study out of the British Medical Journal found, for example, that the use of prebiotics and probiotics may represent a useful complimentary treatment approach for both anxiety depression. 6
Although both studies admit more research will be required, the potential protective effect of probiotics was also eluded to in a more recent 2020 systematic review published in Frontiers In Neurology.7
Nuzest’s Good Green Vitality contains 8 billion CFU probiotic cultures as well as prebiotic fibres from a number of sources including flaxseed and psyllium husk.
While both pre and probiotics are commonly consumed in supplemental form, as there are also certain widely available foods in each category that allow us to access these potential benefits from our day to day diet.
Examples of common foods rich in prebiotics:
- Artichoke
- Onion
- Asparagus
- Leek
- Banana
- Oatmeal
- Apples
Examples of common foods rich in probiotics:
- Yogurt
- Kefir
- Miso
- Tempeh
- Kimchi
- Sauerkraut
- Kombucha
While we can’t say with certainty the inclusion of pre and probiotic containing foods or supplements will protect against or reduce the symptoms of depression, it is undoubtedly an area of great interest and putting forth some level of effort into the inclusion of these foods may represent a low risk strategy for many people to improve dietary diversity and gut health.
Further Experimental Evidence
Now that we have a better understanding of some of the food components associated with good mental health outcomes the next big question we have to ask is whether or not an individual suffering from a mental health disorder can experience symptom reduction by improving the quality of their diet.
This question was answered in resounding fashion via a now renowned 2017 mental health study known as the SMILES Trial.
The trial evaluated the impact of working with a dietitian over a 12 week period on individuals who were living with moderate to severe depression, many of whom were undergoing some form of therapy.
It found this nutrition-focused intervention to significantly improve depression symptoms in this population and has since paved the way for further similar studies.8
Since its publication, further high quality experimental studies have emerged exploring the positive effects of dietary improvements on the improvements of people living with depression, thus confirming the massive role that nutrition intervention has to play in the world of mental health. 9, 10
And the experimental evidence does not stop there.
Omega-3s And Anxiety
A massive review published in the acclaimed JAMA journal found, for example, that omega-3 supplementation has a clinically meaningful role to play in reducing anxiety symptoms.11
The amount of omega-3 required to achieve this affect was 2000 mg daily.
Which is approximately the same amount found in:
- 150 grams of salmon, sardines, trout & other fatty fish
- 1 tbsp of flaxseed, chia seed
- 2 tbsp walnuts
Because the human body cannot synthesize omega-3 fatty acids, they are considered essential fatty acids which must be consumed from either food or a supplemental source.
They are also well known for their anti-inflammatory capabilities, which may further contribute to their protective effect as evidenced by studies showing that high fish intake is often associated with a lower risk of depression12.
Given the relatively few foods that are a rich source of omega-3s, it is important to proceed accordingly to ensure dietary adequacy, especially for those looking to optimize their mental health through dietary modification.
Other Nutrients of Interest
I’d like to round off the focus on nutrition and mental health by exploring three more nutrients of interest, each of which have been implicated as potentially protective against depression 13, and all of which can be found in Nuzest’s Good Green Vitality.
They include:
Zinc – found in animal products such as seafood, dairy, meat as well as legumes, seeds and whole grains.
Folate – found largely in leafy greens, legumes and fruit.
Magnesium – found largely in leafy greens, nuts, seeds and legumes.
While we can’t say with certainty that eating more of these specific nutrients is protective against depression, the evidence suggests that they just may be.
Final Thoughts – Looking Beyond the Nutrients
As today’s discussion draws to a close, I believe that it’s important to acknowledge that the interaction between mental health and nutrition goes well beyond the role of specific foods or nutrients.
A 2015 study out of Thailand demonstrated that those who more regularly ate meals with others, rather than alone, tended to be far happier.14
Obviously social interaction is one of the many external variables that can modify mental health status.
We also know, for example, that high levels of stress are often associated with poor digestive health outcomes due to the strong gut-brain connection that was discussed previously in this article.
This explains why the relaxation practice of meditation has been increasingly linked with improved mental and digestive health outcomes. 14
While stress management comes in different forms for different individuals, a daily meditation practice can be facilitated by a wide array of smartphone apps and online guides and has becomingly increasing acknowledged as valuable and accessible tool.
The body of research in the world of mental health is vast and while I’ve only just scratched the surface in today’s piece I do genuinely hope you will come away from today’s article with meaningful and actionable takeaways that will serve to better the state of mental health in our world.
Until next time,
Andy De Santis RD MPH
References
1. Hannah Ritchie and Max Roser (2018) - "Mental Health". Published online at OurWorldInData.org. Retrieved from: 'https://ourworldindata.org/mental-health' [Online Resource]
2. Global Burden of Disease Collaborative Network. Global Burden of Disease Study 2017 (GBD 2017) Results. Seattle, United States: Institute for Health Metrics and Evaluation (IHME), 2018.
3. Global Burden of Disease Collaborative Network. Global Burden of Disease Study 2017 (GBD 2017) Results. Seattle, United States: Institute for Health Metrics and Evaluation (IHME), 2018.
4. Li Y, Lv MR, Wei YJ, Sun L, Zhang JX, Zhang HG, Li B. Dietary patterns and depression risk: A meta-analysis. Psychiatry Res. 2017 Jul;253:373-382. doi: 10.1016/j.psychres.2017.04.020. Epub 2017 Apr 11. PMID: 28431261.
5.Firth J, Gangwisch J E, Borsini A, Wootton R E, Mayer E A. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ 2020; 369 :m2382 doi:10.1136/bmj.m2382
6. Noonan S, Zaveri M, Macaninch E, et al. Food & mood: a review of supplementary prebiotic and probiotic interventions in the treatment of anxiety and depression in adults. BMJ Nutrition, Prevention & Health 2020;bmjnph-2019-000053. doi: 10.1136/bmjnph-2019-000053
7. Chao L, Liu C, Sutthawongwadee S, et al. Effects of Probiotics on Depressive or Anxiety Variables in Healthy Participants Under Stress Conditions or With a Depressive or Anxiety Diagnosis: A Meta-Analysis of Randomized Controlled Trials. Front Neurol. 2020;11:421. Published 2020 May 22. doi:10.3389/fneur.2020.00421
8. Jacka FN, O'Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial) [published correction appears in BMC Med. 2018 Dec 28;16(1):236]. BMC Med. 2017;15(1):23. Published 2017 Jan 30. doi:10.1186/s12916-017-0791-y
9. A brief diet intervention can reduce symptoms of depression in young adults – A randomised controlled trial. Francis HM, Stevenson RJ, Chambers JR, Gupta D, Newey B, et al. (2019) A brief diet intervention can reduce symptoms of depression in young adults – A randomised controlled trial. PLOS ONE 14(10): e0222768. https://doi.org/10.1371/journal.pone.0222768
10. Firth J, Marx W, Dash S, et al. The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials [published correction appears in Psychosom Med. 2020 Jun;82(5):536] [published correction appears in Psychosom Med. 2021 Feb-Mar 01;83(2):196]. Psychosom Med. 2019;81(3):265-280. doi:10.1097/PSY.0000000000000673
11. Su K, Tseng P, Lin P, et al. Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms: A Systematic Review and Meta-analysis. JAMA Netw Open. 2018;1(5):e182327. doi:10.1001/jamanetworkopen.2018.2327
12. Molendijk, Marc & Molero, Patricio & Ortuno, Felipe & Van Der Does, Willem & MartÃnez-González, Miguel. (2017). Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. Journal of Affective Disorders. 226. 10.1016/j.jad.2017.09.022.
13. Jacka FN, Maes M, Pasco JA, Williams LJ, Berk M. Nutrient intakes and the common mental disorders in women. J Affect Disord. 2012 Dec 1;141(1):79-85. doi: 10.1016/j.jad.2012.02.018. Epub 2012 Mar 6. PMID: 22397891
14. Househam AM, Peterson CT, Mills PJ, Chopra D. The Effects of Stress and Meditation on the Immune System, Human Microbiota, and Epigenetics. Adv Mind Body Med. 2017 Fall;31(4):10-25. PMID: 29306937
The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.
Related news
min read
6 Things You Need To Know About The Keto Diet
6 things you need to know about the keto diet.
min read
Raising Gluten Free Kids
You find out your child is allergic to gluten.... now what?! It can be a shock to your routine, but don't worry, we got your back!
min read
Go Hard Or Go Home - An Interview With Eroni Leilua
Eroni Leilua, Samoan Sailing Champion and 2020 Olympian.
min read
Your Simple Get-Started Guide for Gluten-Free Living
New to the gluten gang? Scroll down to learn the basics of living a gluten free life.
min read
Why Aren't You Recovering From Sickness?
Some of us are a bit too eager to jump back into things after being sick, but this isn't always the best for your recovery.
min read
How To Get Rid Of Stress With Nutrition
Good Green Vitality conatins vitamins, minerals, and vital nutrients to further support your body's ability to manage stress, and increase your energy levels throughout the day.
min read
The Best Protein Bliss Ball Recipes
The most delicious protein bliss balls. Made with Nuzest.
min read
How to Kick Start Your Energy
Top tips on how to fight fatigue and get your energy back on track.
min read
The Best Protein Pancake Recipes
The best protein pancakes ever! Made with Nuzest Clean Lean Protein and Kids Good Stuff.
min read
Top 10 Best Protein Porridge Recipes
A list of our favourite porridge recipes of all time, using Nuzest products.
min read
All You Need To Know About Pea Protein & Pea Protein Benefits
Everything you need to know about Pea Protein Powder and it's benefits.
min read
International Women's Day - Tips for Womens Health
Top tips for supporting your health as a women.
min read
How to cope in times of sickness
There is so much information about preventing yourself from getting sick, but what about when we do get sick? It is bound to happen at some point, so it's good to also prepare yourself for times of sickness.
min read
Veganuary - Tips for adding more plant-based foods to your diet.
Benefits of adding more plant-based foods to your diet.
min read
An Interview With Claudia Kelly
We sat down with Claudia Kelly to chat about her life as a New Zealand athlete.
min read
Top Tips For Mindful Eating Over The Holidays - Less Stressed, More Blessed"
6 tips for a happier and healthier holiday.
min read
Kids Good Stuff for Brain Health
Key nutrients in Kids Good Stuff to support brain health in kids.
min read
How Can Something So Small, Be So Nutritious?
Why I’m loving the new Good Green Vitality bars – a personal review by Michelle Yandle
min read
End The Food Fight - How To Work With Picky Eaters
Would you describe your child as a fussy eater? Are mealtimes stressful? Do you worry that your child isn’t getting enough nutritionally? Let's end the food fight!
min read
The Importance Of Protein For Hair, Skin & Nails
There is often an emphasis placed on taking care of your hair, skin and nails from the outside, but what about nourishing from within?
min read
The Link Between Gut Health & Skin
Did you know that the health of your gut can affect the health of your skin? The word 'microbiota' refers to the group of beneficial, and pathogenic micro-organisms found in a fixed environment, like the gut. In this blog, we explore the link between gut health and skin health
min read
Kids Good Stuff for Skin Health
How can you ensure your kids have healthy skin? A part from the obvious, what nutrients can we provide our kids to ensure their skin stays in tip top shape?
min read
Why Is Protein So Important As We Age?
Humans are living longer and longer. How excellent is that? However, if we are not taking care of our bodies the best we can, our bodies may struggle to perform their best as body composition begins to change as we grow older.
min read
The Brain Boosting Benefits of Panax Ginseng
Ginseng, an herbal medicine in widespread use globally, is one ingredient in Good Green Vitality chosen for its brain-boosting potential.
min read
How To Optimise Brain Heath & Function
To optimise brain function we must consider the health of our second brain – the gut! But how do we make sure we are feeding our gut the right nutrients it needs?
min read
Moving Beyond Diets, An Interview With Michelle Yandle
We sat down with Michelle Yandle, HPN Certified Nutrition Coach and got a little insight into who she is, what she does and why she is so passionate about it!
min read
Nutrients For Immune Health That Aren't Vitamin C
While vitamin C can certainly help, there are heaps of other foods that contain powerful properties to keep our immune system healthy, some of which may be surprising.
min read
Protein For Kids 101
Why is protein so important for growing kids? How much protein does a child need? What are the best sources of protein? How can I increase protein in my child’s diet? We get up close and personal with protein and why it is so important for our little ones.
min read
How To Keep Your Gut Happy
A happy healthy gut needs a few things to continue to function optimally - a healthy balance of bacteria, a strong immune system and naturally, an intact lining. So how do we make sure we have all these things? Michelle Yandle explains.
min read
Is Protein Only Good For Sports Recovery?
You may have heard a myth that you need to consume protein immediately after a workout to maximise muscle growth. Is this the same with preventing recovery? Are the gym goers and fitness fanatics who chug shakes immediately after a workout doing so for muscle repair as well? Well we have the answers.
min read
Pea Protein Vs Whey Protein? Why we use European Peas in our Clean Lean Protein
Protein powder supplements aid the supply of amino acids to the body and can support individuals to reach their health goals. They are a nutrient dense and convenient way to support your daily protein intake. Clean Lean Protein is made from the highest quality European Golden Peas and provides the building blocks for vitality, repair, recovery and muscle growth.
min read
Creative Ways To Upcycle Your Nuzest Tubs
Nuzest tubs use #2 HDPE plastic and are 100% recyclable when the labels are removed, and the powder is cleaned out. Recycling is great, but how about upcycling? There are some awesome ways you could upcycle your Nuzest containers, which can be super fun, stylish and save you money.
min read
Dancing Her Way To The Top - Interview With Christa Albert
We sat down with Nuzest Ambassador and Professional Dancer, Christa Albert, to chat about her dancing career, goals and how she maintains her performance.
min read
Good Green Vitality For Energy
So, what is it that makes Good Green Vitality and Kids Good Stuff such a powerful energy booster? Besides the obvious benefits of having all your daily requirements for vitamins and minerals there is a secret sauce to the ingredients in both Good Green Vitality and Kids Good Stuff that gives an extra kick.
min read
Getting Started With A Gentle Approach To Nutrition
Here are some simple steps to getting started with taking care of your body in a way that feels through gentle nutrition.
min read
Nutrition & Lifestyle for Ultimate Health & Wellbeing
Good health is the foundation for our mental and physical performance. It also allows us to be in a good position to deal with health conditions and the many other things that life throws our way. Despite many of us being confused about the best way to shape our nutrition and lifestyle behaviours for optimal health, there are many simple changes that can be made to enhance our overall wellbeing.
min read
What Makes Clean Lean Protein so unique?
All around the world, the shelves are flooded with protein powders – whey, soy, pea, insect, you name it, it's available. So, what makes our Clean Lean Protein so unique in a sea of worthy competitors?
min read
Maximising Mood In Your Kids
Almost 1 in 7 children and adults aged 4-17 had been diagnosed with a mental health disorder. Amy Butler discusses good nutrition and lifestyle modifications, that can help to reduce the risk.
min read
Long-Lasting Energy For Kids
Children and adolescents are going through massive periods of growth and development. To keep up with the demands of school, extracurricular activities, sports and friendships, kids often need a bit of an energy boost. In our latest blog we break down some specific nutrients for energy, to help support growing kids, and the best places to source them from.
min read
Setting Health Goals & Staying Motivated in 2021
Use this tried and tested goal strategy to set smaller, specific goals to avoid the overwhelm of unrealistic and vague health objectives.