Just as food and diet can deteriorate or enhance physical health, it stands to reason that our psychological well-being is also influenced by what we consume, particularly by the nutrients that may be lacking in our diet. The connection between diet and mental health is a fascinating and important area of study.
An increasing body of research indicates that the rise in mental health disorders in developed countries is linked to the decline in dietary quality. Consequently, nutritional deficiencies are associated with various mental health conditions. Common deficiencies in patients with mental disorders include omega-3 fatty acids, vitamin D, B vitamins, minerals, and amino acids, which are essential precursors to neurotransmitters.
A deficiency in omega-3 fatty acids has been linked to depression and anxiety. Similarly, low levels of B vitamins can lead to mood disorders. Proteins are important because they provide amino acids, which are the building blocks of neurotransmitters like serotonin and dopamine that regulate mood. By paying closer attention to our daily diet and ensuring we consume the right nutrients in appropriate amounts, we can support our mental health (Gardner et al., 2014).
Some of The Modern World Mental Disorders
According to the World Health Organization (WHO) in 2019, mental disorders are typically marked by a combination of abnormal thoughts, emotions, behaviours, and relationships with others. These disorders can impact the quality of life and may manifest as early as adolescence. The factors influencing mental health are not limited to individual abilities to handle emotional challenges but also include social, political, environmental, working conditions, and community support. The WHO also identifies stress, genetics, nutrition, perinatal infections, and exposure to environmental hazards as contributing factors to mental disorders.
According to the World Health Organization (WHO), approximately 1 in 7 people globally (11-18 percent) suffer from one or more mental or substance use disorders. This statistic translates to around one billion people worldwide experiencing such conditions in 2017. The WHO's International Classification of Diseases (ICD-10) provides a comprehensive definition of mental disease. This includes a wide range of health disorders such as: Depression, anxiety, bipolar disorder, eating disorders, and schizophrenia. Issues related to the misuse of substances like alcohol and drugs as well as disorders that affect brain development, including autism, attention-deficit hyperactivity disorder (ADHD), and developmental disabilities (Constantin & Fonseca, 2020) .
Depression
Depression is a type of illness that affects how we feel. It can develop gradually over time without any external cause and, unlike a physical injury or illness, it is not always visible. This is because depression impacts the parts of the brain that control our emotions. Diseases that affect our feelings, thoughts, and behaviours are known as mental illnesses, and depression is one such mental illness.
We all experience times of happiness and sadness. However, for someone with depression, feelings of sadness or low mood persist and do not go away.
Depression is more than just feeling sad or down or losing interest in activities that were once enjoyed. It can affect everyone differently, with symptoms often unique to each individual. For instance, a person might feel constantly tired and lack energy, or find it hard to concentrate. A depressed person may experience changes in sleep patterns, feelings of guilt or low self-worth, or even changes in appetite. Symptoms can vary in severity, ranging from mild depressive symptoms to major depressive disorder (MDD), a diagnosed clinical condition where multiple symptoms may last for a long time.
In fact, it is predicted that depression will become the leading health concern globally by 2030. These statistics highlight the importance of finding ways to prevent depression and support those who are already affected by it (Constantin & Fonseca, 2020) .
Hunger
When blood sugar levels drop, ghrelin, the hormone that signals hunger, triggers a cascade of hormones that act on the sympathetic nervous system, causing unpleasant and highly arousing bodily changes. As blood sugar falls, cortisol and epinephrine are released to restore normal levels, while Neuropeptide Y creates a feeling of hunger when the body needs more food. These hormones can lead to irritability and are linked to aggression. Some psychologists suggest that hunger, or 'hanger,' is experienced as a negative, high-arousal state only in negative contexts. Another hypothesis posits that mood changes result from metabolic processes. For instance, fasting can deplete tryptophan, leading to greater negativity in tryptophan-depleted individuals (Naftulin et al., 2018).
Nutrition
The food we eat provides us with energy, supports growth, and keeps us healthy, but nutrition encompasses much more than that. The field of nutrition examines whether people can access and afford food, how food varies across different cultures, and why we choose the foods we do. New ideas about the effects of food are constantly being explored. One significant area of study is how the food we eat can affect our mood. It's possible that components in food, such as vitamins and minerals, can influence depression. Additionally, this field explores how depression can impact our food choices.
Food And Mood
A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support mental health by providing the necessary nutrients for optimal brain function.
It's also worth noting that the gut-brain axis, the communication network between the gut and the brain, plays a significant role in mental health. The gut microbiome, which consists of trillions of bacteria and other microorganisms, can influence brain function and mood. A diet that supports a healthy gut microbiome, such as one high in fibre and fermented foods, can have positive effects on mental health (Van Strien et al., 2013).
Emerging evidence and research suggest that nutritional supplements may help manage major depression, bipolar disorder, schizophrenia, anxiety disorders, eating disorders, attention deficit disorder/attention deficit hyperactivity disorder (ADD/ADHD), addiction, and autism, which are among the most common mood conditions (Eaton, 2023).
Depression, anxiety, and other mood disorders are believed to be directly related to imbalances in neurotransmitters, and their treatment often involves substances that inhibit or stimulate the action of these chemicals. Focusing on the nutritional deficiencies associated with mental disorders might reveal that dietary supplements can be integrated into the treatment of several conditions.
According to (Lakhan & Vieira, 2008), based on human pilot clinical trials, double-blind and case studies, and placebo-controlled studies, depression is linked to deficiencies in serotonin, dopamine/noradrenaline, γ-aminobutyric acid (GABA), omega-3 fatty acids, folate and other B vitamins, magnesium, and SAM (S-adenosylmethionine). Therefore, effective treatments should include supplementation with tryptophan as a precursor to serotonin, tyrosine for dopamine and noradrenaline, GABA, omega-3, B complex vitamins, magnesium, and SAM.
Conclusion
The food we eat plays a significant role in influencing our mood and overall mental health. As research continues to uncover the intricate links between nutrition and mental health, it becomes increasingly clear that what we eat is not only vital for our physical health but also for maintaining a healthy mind. So, nourishing our bodies with a well-balanced diet is a crucial step towards enhancing our mood and overall psychological well-being.
References
Constantin, E.-T., & Fonseca, S. (2020). The effect of food on mental health. Revista Internacional de Educação, Saúde e Ambiente, 3(2), 1–17. https://doi.org/10.37334/riesa.v3i2.36
Eaton, M. (2023). Nutrition and Mental Health — How the Food. 08, 1–7.
Gardner, M. P., Wansink, B., Kim, J., & Park, S. B. (2014). Better moods for better eating?: How mood influences food choice. Journal of Consumer Psychology, 24(3), 320–335. https://doi.org/10.1016/j.jcps.2014.01.002
Lakhan, S. E., & Vieira, K. F. (2008). Nutritional therapies for mental disorders. Nutrition Journal, 7(1), 1–8. https://doi.org/10.1186/1475-2891-7-2
Naftulin, J. S., Ahmed, O. J., Piantoni, G., Eichenlaub, J. B., Martinet, L. E., Kramer, M. A., & Cash, S. S. (2018). Ictal and preictal power changes outside of the seizure focus correlate with seizure generalization. Epilepsia, 59(7), 1398–1409. https://doi.org/10.1111/epi.14449
Van Strien, T., Cebolla, A., Etchemendy, E., Gutiérrez-Maldonado, J., Ferrer-García, M., Botella, C., & Baños, R. (2013). Emotional eating and food intake after sadness and joy. Appetite, 66, 20–25. https://doi.org/10.1016/j.appet.2013.02.016
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