Although diet has a significant impact on physical health, more and more studies are concentrating on its impact on mental health. Putting sunshine on your plate is more important than ever in a situation when the pandemic has significantly increased cases of anxiety and depression disorders and the time of year when seasonal depression is prevalent. To complete the task, get in touch with a family therapist in my area.
Highlights
In the two weeks before the poll, one in five persons allegedly displayed symptoms of a serious depressive disorder or generalised anxiety disorder.
One in four persons in metropolitan regions, particularly in Montreal, exhibits these traits.
Eating and mood
Our mental health is influenced by a variety of factors, such as genetic, biochemical, and environmental influences. Integrating precursors of some mood-regulating neurotransmitters into our diets could be a game-changer, according to Dr. Mohamed Aswad, who oversees the Douglas Mental Health University Institute’s continuum of care for eating disorders. In particular, tryptophan, an amino acid, and precursor to serotonin, the feel-good neurotransmitter, would be important. Steiger. Tryptophan-rich foods include milk, eggs, fish, and chicken.
He is an expert in eating disorders and has made notable discoveries about how malnutrition associated with anorexia affects the expression of genes that control brain processes, interfering with the mechanisms that control mood and social behaviour.
Depression and sugar
Refined sugar consumption raises the danger of diabetes and obesity. Sugar could have an impact on mental health. Numerous epidemiological studies have linked sugar consumption to a higher risk of developing depression. In one of them (Whitehall Study), men were 23% more likely to experience depression compared to those who drank less than 40 g of sugar daily (more than 16 teaspoons) (less than 10 tsp).
This study raises several intriguing suggestions even though it does not show a causal connection. Dopamine, the neurotransmitter connected to the reward circuit, and cellular inflammation, two aspects linked to mental health, would be specifically impacted by excessive sugar consumption.
Stress and cravings for food
Both animal models and stressed humans have shown cravings for diets high in carbohydrates. By increasing the brain’s uptake of serotonin’s precursor, tryptophan, consumption of foods high in carbs (cereals, sweets, etc.) enhances serotonin’s production, which has soothing effects.
This influence on serotonin may help to explain why people who are stressed out want to eat foods that are heavy in carbohydrates and sweets. Numerous studies conducted since last March have revealed that many Quebecers have increased their sweet-eating and snacking since confinement. Therefore, it appears that the stress brought on by the transformational health issue affects the way we eat.
Mood and microbiota
Every food we consume has an impact on the bacteria in our stomach. The gut-brain axis facilitates ongoing communication between our gut microbes and our brain. Intestinal microbes create metabolites that have an impact on our mental health depending on the type of food consumed. “There is a change in the gut microbiota with regard to the composition, diversity, and a number of bacteria in persons with mental illnesses, depression, eating disorders, and post-traumatic stress.
The scientific community is developing quickly, and many researchers are curious about how nutrition affects the microbiome. A diet high in dietary fiber and probiotics is advised by several nutritionists. Additionally, prebiotics positively influence how our flora is composed. Additionally, studies have been conducted on Mediterranean and vegetarian diets. This tends to show how it has a positive impact on the variety of the flora.
Our microbiota is severely impacted by processed and ultra-processed meals, which can lead to the production of inflammatory chemicals that may raise the risk of depression.
For mental health, eat well
Though research is still in its infancy, we already understand that diet can have an impact on our mental health. If a diet high in sugar and saturated fat is detrimental to one’s physical health. Additionally, it harms mental wellness. According to population research, eating a diet high in fruits, vegetables, nuts, and seafood is recommended. And a lower risk of depression has been linked to eating beans.
Dr. Mohamed Aswad also emphasises the value of having a diverse diet. Lack of bacterial variety in the gut flora is common in people with obesity, eating disorders, and other psychiatric problems. The emeritus researcher cautions us to be cautious despite the positive statistics. For the foreseeable future, food’s moderate benefits on morale will persist. will be able to specify the clinical advice and, more importantly, confirm the results. An intervention intended to treat or perhaps prevent his symptoms of sadness.