Nutrition and Mental Health

Exploring the Relationship Between Food and Mood

Jun 8, 2008 Barbara Melville

This article looks at the links between nutrition and mental health, offering a snapshot of the essentials required for a healthy, varied diet.

People with mood problems may find benefit in becoming aware of their food and drink intake, and making step-by-step changes based on their findings. Research that specifically looks at nutrition and mood is still in its infancy, though the available studies do suggest strong causal links.

Introduction to Food and Mood

Mood disorders such as depression are often complex, varying from individual to individual. Diet choices will depend on a number of factors such as tastes, lifestyle, medications and state of health. For example, people prescribed lithium are advised to keep caffeine to a minimum, as it is known to increase lithium levels in the blood.

Mental health charity Mind points out that the psychological relationship between people and food is significant. For example, when people have tea or coffee, they may also socialize with friends, which may result in positive feelings. Such interactions are important to account for when considering how mood and food are connected.

Mood Food and Dietary Awareness

Food and drink are linked to mood due to effects of the following:

Fluctuations in blood sugar levels.
Possible allergies and/or intolerances.
Levels of vitamins, minerals and essential fatty acids.

A healthy, balanced diet could be the best way to ensure the body is getting the nutrients it requires. Keeping a food diary for a week or two can help people gain some awareness into what they’re really eating and what can possibly be modified.

Dietary awareness can be part of self-help, though some may wish to get in touch with specialist health professionals. This is particular relevant to those wishing to investigate possible allergies and/or intolerances, and also to those curious about supplements, which are usually not necessary.

A Quick Guide to a Healthy, Balanced Diet

Weight should be normal and stable, that is, people should aim to be the correct weight for their height and remain at that weight.
How much water people need depends on a number of factors including health, climate and whether or not they exercise. Alcohol should be avoided or kept to a minimum.
People should consume around 4-5 portions of fruit and vegetables a day, preferably various types.
Consuming low GI foods offers slow-release energy. Examples include fruit, vegetables, wholemeal bread, beans, brown rice and basmati rice.
Protein is also important, and can be found in fish, meat, cheese, eggs, nuts and seeds.
Fat is important too, though unsaturated fat is preferable. Omega-3 fatty acids in particular have been shown to benefit people with mood disorders. Omega-3 can be found in oily fish such as a salmon, and some seeds, including linseed.
Calcium is essential for healthy bones and teeth, and can be found in broccoli, some fish and dairy products such as milk.
Selenium, folic acid and tryptophan have been specifically linked to mood. Selenium can be found in foods such as meat, fish, eggs and cereals. Folic acid can be found in foods such as bread, brown rice, dark leafy vegetables and broccoli. Tryptophan is needed to make serotonin, the neurotransmitter linked to lifting depression, and can be found in some meat, fish, bananas and chocolate.
Treats, such as chocolate, can still be consumed in small amounts. Eating and drinking should be a pleasant experience.

Nutrition and mood is a vast, complex area, and the above information is intended as a rough guideline only. Read Eating a Healthy Diet for more information on eating healthily, including an in-depth look at the nutrients the body needs. Those interested in making considerable changes their diet may wish to seek advice from a qualified health practitioner, such as a registered dietician.

Sources

Vitamins, Minerals and Mood, Psychological Bulletin, published September 2007, author: Kaplan, B.J

Dietary Guidelines for Americans, U.S. Department of Health and Human Service, accessed 8th June 2008, no author specified

Nutrition and Mental Health, The Royal College of Psychiatrists, accessed 8th June 2008, no author specified

The copyright of the article Nutrition and Mental Health in Personality/Anxiety/Mood Disorders is owned by Barbara Melville. Permission to republish Nutrition and Mental Health in print or online must be granted by the author in writing.