It's no secret that a healthy, balanced diet is essential for physical health, but did you know that it can also have a major impact on your mental wellbeing? Recent research has provided fascinating insights into the ways in which food can affect our mood. The gut-brain axis is a two-way communication system between the brain and the intestine. Gut microbes produce neurotransmitters such as serotonin and dopamine, which are responsible for regulating our emotions and mood. Studies in the field of nutritional psychiatry suggest that our diet can have a direct effect on our mental health.
The food we eat affects our gastrointestinal system, which is closely linked to our brain and how we process emotions. Drew Ramsey, psychiatrist and adjunct clinical professor at Columbia University College of Physicians and Surgeons in New York, begins his sessions with new patients by exploring their diet. He looks for a lack of processed and refined foods and sugars, which are staples of the Western diet. He also notes that people who eat nutrient-rich foods tend to be happier and have better mental wellbeing. Several studies have found a correlation between diets high in refined sugars and a decrease in brain function, as well as an increase in symptoms of mood disorders such as depression.
Fermented foods
like sauerkraut, miso, kimchi, pickles, or kombucha can help improve gut health and increase serotonin levels.Research has also shown that people who eat a lot of nutrient-rich foods have less depression and higher levels of happiness and mental well-being. If you're taking medications for a mental health disorder, don't replace or reduce them with food on your own. The Royal College of Psychiatrists of Australia and New Zealand published clinical practice guidelines that encourage doctors to address diet, exercise and smoking before starting patients with medication or psychotherapy. A diet that includes prebiotics and probiotics helps maintain a balanced state of homeostasis (stability) in the intestine. Ramsey published a book in March, “Eat to Beat Depression and Anxiety”, and founded the Brain Food Clinic in New York to help people suffering from mood disorders improve their diets. He encourages his patients to stick to a clean diet for two to three weeks, eliminating all processed foods and sugar.
He also recommends adding fermented foods to their diets to improve gut health.
