“You are what you eat” is something we may not consider to be more than just an age-old expression. But with the rise of mental health issues, it is important to stop and assess the correlation between this epidemic and food. Certainly, mental health issues have always existed, and one could argue that we are simply more aware in today’s climate – not to mention encouraging and accepting of people to speak out about them.
On the other hand, nutrition has become a growing concern with the increase in processed and genetically modified foods available, as well as their rising popularity. It’s no wonder why we feel “gross” after overeating junk food like cookies, chips, and greasy cheeseburgers and fries. It’s no wonder why there are studies to support ‘healthier eating leads to healthier living.’
The impact of sugar on mental health
Sugar has been known to cause depression and mood swings, but is also highly addictive, and it may be difficult for someone who consumes too much sugar to cut back. Food addiction in general is a terrible vice because, rather than quitting altogether, the solution is figuring out the right balance. Seemingly, many people confuse processed and naturally-derived sugars (the latter of which is found in fruit and possibly whole grains, both of which are still important in a well-rounded diet) and their impact on the body.
An article by Healthline (https://www.healthline.com/health/mental-health/surprising-foods-trigger-anxiety) refers to studies that show “added sugar” and saturated fats resulting in an increased likelihood of mood disorders and greater anxiety. Although sugar may work in the short term to help people cope with stress, it ultimately lowers your ability to respond to it and develops an addiction, which can lead to obesity. Sugar in large quantities can cause an imbalance in the chemicals in the brain and lead to depression, other mental health disorders, and even cognitive dysfunction. Ironically, attempting to give up the addiction (like many other withdrawal symptoms in addictions) can lead to irritability, anxiety, fatigue and confusion.
Vitamin supplementation
The obvious rise in popularity of supplementing our diets with vitamins (in the form of pills, powders, or even gummies) has occurred over several decades. Today, we are leading lives that revolve around work, scrolling on social media, and watching television shows on every possible streaming service. Getting the right nutrition can be low priority to focus on; plus, vegetables don’t complement these activities as much as potato chips. However, it is important to recognize the impact that different vitamins truly have on our mental health.
According to the National Library of Medicine (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170050/#:~:text=Several%20nutritional%20deficiencies%2C%20such%20as,%2C%20cognitive%20decline%2C%20and%20irritability), several nutritional deficiencies can cause symptoms of depression like irritability and fatigue. B vitamins (like thiamine, riboflavin, folate, vitamins B6 and B12) help produce mood-altering transmitters in the brain.
They often come from foods like whole grains, legumes, and leafy greens, but many people require B12 in pill or shot form to help supplement this important nutrient.
Antioxidants (of which fruit and vegetables are the best sources) can help prevent oxidative stress that may result in DNA damage, often leading to anxiety, depression, and other mental health disorders. Vitamin D helps produce dopamine, a happy chemical, but doctors typically recommend a supplement (particularly for those people who live where there are long, grey winters).
Omega-3 (from foods like chia and flax seeds) helps healthy cell membranes and neuron communication in the brain. Fibre is another food that helps reduce anxiety and symptoms of depression, communicating between the brain and digestive system.
Health food and mental health
According to the Canadian Digestive Health Foundation, https://cdhf.ca/en/mental-health-and-nutrition/, approximately 25% of people experience mental health issues. Fortunately, nutrition has become an important, recognized component of managing (or ideally avoiding) conditions like depression, mood disorders, and anxiety. Not surprisingly, eating a nutritious diet of vegetables, fruits, whole grains, and non-animal protein (e.g. non-GMO tofu, tempeh, quinoa, and others) truly helps balance our bodies.
Foods that help to reduce anxiety include broccoli, avocados, beans and lentils, leafy greens, chia and flax seeds, extra dark chocolate, and green tea, according to the Washington Post. (https://www.washingtonpost.com/wellness/2024/01/09/food-diet-reduce-anxiety/) Although our society was not always well-versed in the importance of a well-balanced meal and what that meant, we are growing more and more knowledgeable on the subject as a whole. Tackling the mental health epidemic on a holistic level may very well start with an overhaul and examination of the foods we eat day to day.
Robyn Karmazyn | Contributing Writer
