Eating for Mental Health: The Essential Guide to a Balanced Mind

Each July, we celebrate the legacy of author, advocate, and trailblazer Bebe Moore Campbell by recognizing National Minority Mental Health Awareness Month. Moore Campbell’s impactful stories about racism, mental health, and family are a foundation for much of the work that continues in support of Black, Indigenous, and people of color (BIPOC) mental health. In honor of this month, we discuss the link between diet and mental health. 

Many people are taught that eating well helps you maintain a healthy weight, prevent chronic disease, and look your best. What we’re not always told is that good nutrition significantly affects our mental health. A healthy, well-balanced diet can help you think clearly, feel more alert, and improve your mood. Conversely, an inadequate diet can lead to fatigue, impaired decision-making, and stress and depression.

Here are a few key concepts to consider:

Stress and Depression

Foods that are highly processed and have added sugars can lead to inflammation throughout the body and brain, which may contribute to mood disorders such as anxiety and depression. When we’re feeling stressed or depressed, we often consume processed foods in search of a quick pick-me-up or comfort. Focus on eating plenty of fruits and vegetables, whole grains, and lean protein along with foods rich in omega-3 fatty acids to support good mental health.

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Brain and Gut Connection

Researchers continue to explore the strong connection between our gut and brain, which can send messages to one another. According to the American Psychological Association, gut bacteria produce an array of neurochemicals that the brain uses for the regulation of physiological and mental processes, including mood. It’s believed 95 percent of the body’s supply of serotonin, a mood stabilizer, is produced by gut bacteria. 

Mindful Eating

Paying attention to how you feel when you eat is one of the first steps in making sure you’re getting well-balanced meals and not eating too much or too little. Documenting what, where, and when you eat is a great way to gain insight into your patterns. If you find you overeat when stressed, it may be helpful to stop what you’re doing when the urge to eat arises, and to write down your feelings. By doing this, you may discover what’s really bothering you. 

Top foods to incorporate into a healthy diet for mental health include:

• Brown rice, oatmeal, and starchy vegetables like sweet potatoes will keep your brain energized longer than simple carbohydrates such as candy.
• Leafy greens such as collards, spinach, broccoli, and kale are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene.
• Fish, olive oil, eggs, nuts, and flaxseeds are crucial for the proper function of your brain and nervous system. 

Healthy Eating Tips

• Reduce consumption of processed snack foods, which can impair your ability to concentrate and lead to highs and lows in energy levels.
• Consume plenty of healthy fats including olive oil, fish, nuts and seeds to support proper brain function.
• Don’t consume your meal in front of the television or anything that can lead to distracted eating. Find a place to sit, relax, and savor the taste and texture of your food.

While eating healthy can help improve your mental health, stress, depression, and anxiety may not be able to be managed by diet alone. If you or a loved one are having difficulty managing your mental health, you should seek professional counseling. Asking for help is never a sign of weakness or failure, especially in situations too difficult to handle alone.

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Article contributor: Eric Meredith, MEd, MS. RDN, CDCES, CHES

To find out how you can get culturally inclusive, evidence-based nutrition counseling through your health insurance, please visit www.healthheroes.net.