Nutrition plays a pivotal role in shaping our mental health. Nowadays, psychiatrists not only focus on giving psychotropic drugs and symptomatic treatment, but rather emphasise on the overall health and well being of an individual. This basically implies giving an equal value to diet and physical activity too.
How Is The Food We Eat Linked To Our Mental Health:
In this regard, Dr. Samant Darshi who is a Consultant Psychiatrist at Yatharth Super Speciality hospital & Medical director at Psymate Noida said that the food we consume directly impacts our brain's function and mood regulation. A balanced diet rich in essential nutrients, such as Omega-3 fatty acids, vitamins, and minerals, supports optimal brain function. Omega-3s, found in fatty fish, walnuts, and flaxseeds, are linked to reduced depression risk.
"Furthermore, carbohydrates in whole grains release serotonin, a neurotransmitter that promotes feelings of well-being. On the contrary, excessive sugar and processed foods can lead to blood sugar spikes and crashes, affecting mood swings," he added.
Talking about gut health, he further went on to say that a diverse diet with fiber and probiotics nurtures a healthy gut microbiome which is linked to improved mood regulation. Conversely, an imbalanced gut microbiota may contribute to conditions like anxiety and depression.
"Inadequate nutrition can lead to deficiencies in vital nutrients like B vitamins and iron, linked to cognitive impairments and mood disorders. Ultimately, a wholesome diet can positively influence mental health, while poor nutrition may exacerbate or even trigger mental health issues," he said.
In addition to him, Neha Cadabam, who is the Executive Director at Cadabams Hospital, said, "It is crucial to recognise the addictive nature of processed foods as they stimulate dopamine centers in our brain creating a sense of pleasure or reward with each bite. Eliminating added sugars and refined carbs trigger a positive shift in brain physiology."
"For those grappling with mood fluctuations following a trans fat free diet and adding protein in every meal is essential as they contain an amino acid that brain uses to help regulate the mood. Moreover, fostering connections by sharing meals with others offers psychological, social, and biological benefits, adding rhythm and regularity to our lives," she added.
The Gut-Brain Axis:
In this regard, Dietician Garima Goyal said, "A healthy gut produces various neurotransmitters that transmit signals to the brain through the Vagus Nerve."
"To nurture gut health, one must look at nurturing the gut microbiome. The link between our gut i.e. gastrointestinal tract and central nervous system can be well explained via the gut brain axis. This complex pathway of neurotransmitters and nerve pathways connects the brain and gut together. The gut microbiota helps to maintain a healthy gut-brain axis. The microbiota produces neurotransmitters and other signalling molecules that can impact brain function, mood, and behaviour. By these connections, our mental health gets affected by the food consumed by us,"she added.
Nutrients Needed For Proper Brain Functioning:
Garima also went on to share the list of nutrients required for proper brain functioning:
1. Carbohydrates:
The food sources of carbohydrates get converted into glucose in the body, the only form of sugar that the brain cells or neurons need. Also consumption of this macronutrient causes the release of a hormone named insulin fir managing the rise in blood sugar levels. Rise in insulin enables the glucose to be utilised by the cells and also enables amino acids such as tryptophan to cross the blood-brain barrier.
2. Fats:
This macronutrient makes up 35 percent of the nervous system, mainly involving PUFA (polyunsaturated fatty acids) such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These two essential PUFA help to form the phospholipids in the cell membrane of the brain cells.
3. Proteins:
The role of protein in the brain functioning is that their digestion gives amino acids, which are the precursors of neurotransmitters. These chemicals are directly inflicting on the individual’s mood.
4. Vitamins B complex:
This water soluble vitamin has a crucial role in neurotransmission and neuromodulation. Vitamin B1 acts as a coenzyme in the synthesis of acetylcholine (Ach), gamma-aminobutyric acid (GABA), and glutamate. It can also mimic the action of Ach. Vitamin B3, specifically NADH, increases the activity of tyrosine hydroxylase, leading to dopamine production. It is also involved in the synthesis of serotonin. Vitamin B6 is essential for the synthesis of 5-HT, DA, NE, E, histamine, and GABA. Vitamin B9 serves as a cofactor for enzymes that convert tryptophan to 5-HT and tyrosine to NE. It is also involved in the synthesis of dopamine and helps in the formation of compounds related to brain energy metabolism. Vitamin B12 is responsible for the synthesis of monoamine neurotransmitters and maintaining the myelin sheath for nerve conduction. It also functions in folate metabolism.
5. Vitamin A:
The yellow and orange coloured fruits and vegetables are rich in vitamin A, an essential vitamin needed for hormonal pathways that aid in mood elevation and depression.
6. Vitamin D:
Vitamin D helps with the production of serotonin, and we usually get it from exposure to sunlight. But mushrooms are another good source. If you’re deficient in vitamin D, your doctor may also recommend taking a supplement.
7. Magnesium:
This essential mineral helps with everything from nerve and muscle function to keeping a steady heartbeat. But it’s also vital to the food-mood connection. A mineral deficiency can hurt the bacteria in your gut and cause depression and anxiety-like symptoms. Load up with natural sources such as almonds and cashews, spinach and other dark leafy greens, bananas and beans.
In addition to her, Dr. Kersi Chavda, who is a Consultant Psychiatrist, at P. D. Hinduja Hospital & MRC, Mahim said, "For old people, one bothers, a little bit more in terms of sodium and potassium and very often, one gives supplements in terms of coconut water or things like that because if potassium is low then you can get your own attendant problems. If sodium falls very low, you land up getting delirious. So this is also important is terms of nutrition value."
"One of the things to talk about in terms of inflammation is what we call ‘oxidated stress’. So when we have proper nutrition, the oxidated stress is less, the inflammatory processes that cause problems in the brain seem to reduce and your mental health becomes better. Hence, it is necessary for proper nutrition to be given in order to maintain the kind of proper biome that enables mental health to be working at its optimum," Dr. Kersi concluded.
[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]
