Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Has nutrition a significant role in mental health?

    Mental health is our emotional, psychological social wellbeing which is crucial in interacting with society, in decision making, in handling stressful situations etc.

There are multiple factors to influence the mental health of a person including:

• Biological factors, such as genes or brain chemicals
•         Life situations, such as traumatic incidents, abuse, grief etc.
•         Family history of mental ill-health
•         Nutritional status is an important modifiable risk factor in many neurological and psychiatric conditions.

Symptoms of mental ill health:

   There is a wide spectrum of mental diseases, the range of which may vary from minor to major. Here only a few minor symptoms of mental ill-health that we come across in our day to day life have been described, emphasizing the role of nutrition for a better mental health.

·        Low energy, sadness

·        Lack of interest in routine life; withdrawal  from other people

·        Sleeplessness or excessive sleepiness

·        Hopelessness

·        Lack of appetite  or eating excessively

·        Unexplained pains over the body

·        Relationship problems associated with mood swings

·        Confusion, forgetfulness, worry ,anxiety

·        Depression of mind with indifference

·        Persistent thoughts or memories difficult to get rid of

·        Inability to perform daily tasks

·        Illusions, delusions and hallucinations are found in some severe mental illnesses like schizophrenia.

·        Aggressive behavior  is part of many minor to major mental illnesses like mania depressive psychoses, some neurodevelopmental disorders like oppositional defiant disorder etc.

·        Desire to cause harm to others or destroy everything around.

 Benefits of mental wellbeing 

        A positive mental state helps people in a myriad of ways to live a better life:

·        Understanding  their full potential

·        Coping with the stresses of life in a healthy way

·        Enhancing the productivity, creativity & work efficiency

·        Helping them to contribute the society or community in multiple ways.

Nutritional psychiatry- your food & mental wellness

How does serotonin neurotransmitter affect your mental health?

 Your food and nutrients received through foods have great role in your brain functions and hence in mental health. Your brain produce many types of neurotransmitters or chemicals for its proper functioning through the help of dietary nutrients. These nutrients help the production and functioning of neurotransmitters and nerve cells of brain.

Serotonin is an important neurotransmitter that contributes to happiness or sensation of well-being in people, although the biochemical compound has many other functions also

The scientific name of serotonin is 5-hydroxytryptamine [5-HT]. It helps to transmit impulses between nerve cells and affect a range of physical and mental functions of the body. Serotonin is produced in brain and intestine and regulates sleep wake cycles, appetite, mood, and inhibits pain.

 About 95% of serotonin is produced in the gastrointestinal tract, and the gastrointestinal tract is lined with a hundred million nerve cells, or neurons. It is very clear from this fact that digestive system not only helps to digest food, but also guide the emotions.

The production of serotonin is helped by  good gut bacteria of intestinal microbiome. These bacteria play a crucial role in the health, protecting the linings of intestines.

Depression is comparatively low in people who consume traditional diet that tend to be high in vegetables, fruits, unprocessed grains, fish and seafood, and contain only modest amounts of lean meats and dairy.

The traditional diet do not contain processed and refined foods and sugars of "Western" diets. Moreover, most of these unprocessed foods are fermented, and therefore act as natural probiotics.

     For better concentration and focus, brain needs energy (20% of all energy needed by the body is used by the brain). This energy comes from blood glucose, and the glucose in our blood comes from the carbohydrates we eat in the form of

·        Wholegrains

·        Fruits

·        Vegetables

·        Legumes

·        Lower-fat dairy

Mood and glucose levels- Is there any connection?

 When your blood glucose rises and falls rapidly, it can have an impact on mood, making you feel irritable, anxious, nervous and low in energy.

Anxiety and depression have also been associated with poor glycemic control in diabetes. That is, both high and low glucose levels affect the mood. 

For adults with diabetes who take insulin, both low and high blood glucose values have been associated with negative moods.

Low blood sugar has been associated with nervousness whereas high blood sugar with anger or sadness.

Women have been reported to have poorer glycemic control [high glucose load in blood] and reduced quality of life than men with diabetes

Do omega fatty acids [essential fatty acids EFAs] help to improve brain function & mental health?

 Fatty acids, like omega-3 and omega-6, are essential for our brains to function well.

Healthy fats can be found in nuts, seeds, oily fish, poultry, avocados, dairy products and eggs.

 Researches show that EFAs, particularly the omega-3 fatty acids, are important for brain development during both the fetal and postnatal period. That is, omega fatty acids must be taken by mothers during pregnancy for better development of brain.

Foods rich in omega fatty acids or EFA must be advised for all children in their growing years too. 

Dietary docosahexaenoic acid (DHA), an omega 3 fatty acid, is needed for the optimum functional maturation of the retina and visual cortex of eyes.

Visual acuity and mental development seemingly improved by extra DHA.

    EFAs, as messengers, are involved in the production and functions of brain neurotransmitters, and in the molecules of the immune system. But the available data are not supportive of omega-3 fatty acids being efficacious in the treatment of schizophrenia or borderline personality disorders [mental illnesses].

Of all the illnesses considered, the strongest evidence supports the use of omega-3 FA in the treatment of mood disorders with approximately 1 – 2 g/day of omega-3 FA appearing to be effective.

An ability of omega-3 FA to treat attentional deficits of ADHD is suggested by some trials although strong evidence is lacking.

Is vitamin B complex important for brain development and mental fitness ?

  Deficiency of B -complex vitamins especially B1, B3 and B12 can make one feel low, tired and irritable. Vitamin B-12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions.

Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.

 Animal protein foods such as meat, fish, eggs and dairy and fortified cereals are rich in B vitamins.

Taking a daily supplement that includes vitamin B-12 may help your body get the nutrients it needs.

  Folate: When you don’t get enough folate you can be at a higher risk of feeling depressed. Folate can be found in green vegetables, citrus fruits, liver, beans and fortified foods

Does selenium deficiency affect your mental health?

     Selenium deficiency may increase the chance of feeling depressed and other negative mood states. Good sources of selenium include Brazil nuts, seeds, whole meal bread, meat and fish.

  Medication for mental health is affected by your diet 

   It’s worth noting that if you’re taking certain medications for your mental health, there may be some foods that you need to avoid.

Food drug interaction means a specific nutrient in the food changes the way body metabolizes your medication and it can either reduce or increase the dose your body get. A few examples are

Acetaminophen daily usage in chronic alcoholics may cause liver toxicity.

Geodon, an anti- psychiatric drug for bipolar disorder and schizophrenia need to be taken with meals for better absorption, taking it without food reduces its action.

SSRI drugs for anxiety if taken with alcohol may cause gastro intestinal bleeding.

 Speak to your doctor about any medications you’re taking and ask about any dietary changes you may need to make.

Caffeine and your mood

   Be aware of how caffeine can affect your mood. It can cause sleep problems, especially if you drink it close to bedtime, and some people find it makes them irritable and anxious too. Caffeine is found in coffee, tea, cola, energy drinks and chocolate.

Reviewed by Dr.Sanjana V.B BHMS,DBRM.CDN

References

o https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/ 

o   https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health

o   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

o   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317401/

o https://pubmed.ncbi.nlm.nih.gov/20329590/#:~:text=The%20EFAs%2C%20particularly%20the%20omega,seemingly%20improved%20by%20extra%20DHA.

o   https://lipidworld.biomedcentral.com/articles/10.1186/1476-511X-6-21

o   https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection#:~:text=A%20troubled%20intestine%20can%20send,GI)%20system%20are%20intimately%20connected.

o  https://medlineplus.gov/ency/article/003211.htm#:~:text=Stress%20is%20a%20feeling%20of,danger%20or%20meet%20a%20deadline.

o   https://www.nimh.nih.gov/health/topics/depression

  https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

  https://www.hsph.harvard.edu/nutritionsource/mindful-eating/