Foods and Mental Health
Over the last decade, there has been a growing body of research linking nutrition and mental illness.
Studies have found a decrease in anxiety for those who take probiotics, a link between dietary patterns and depression, and a higher prevalence of ADHD diagnoses and symptoms for children consuming high quantities of sugar, fast food, and soft drinks.
The medical community is beginning to recognize just how potent the connection between diet and mental health can be, but new reports suggest that doctors and mental health professionals may want to start advising women about this connection even more so than men.
Why?
Because diet impacts men and women differently.
The difference between the sexes
Lina Begdache, PhD, assistant professor of health and wellness studies at Binghamton University, recently led a study of 563 participants investigating the impact of nutritional deficiencies on mental well-being.
They found that while men are more likely to experience mental well-being on less healthy diets, up to and until the point of true nutritional deficiencies, women are more likely to require a well-balanced diet and healthy lifestyle in order to maintain mental well-being.
She explained that men in the partially healthy dietary pattern and lifestyle groupings took longer to experience mental distress than women in the same grouping.
Meanwhile, the female participants seemed to function best only in the healthiest diet and lifestyle pattern — and they were quicker to experience mental distress when veering away from that pattern.
The wealth of research we have connecting diet and mood so far would suggest that everyone is better off consuming a variety of healthy foods and living an active lifestyle.
- omega-3 fatty acids: fish, nuts, seeds, algae oil
- B vitamins: meat, eggs, seafood, green leafy vegetables, legumes, whole grains
- selenium: cod, Brazil nuts, walnuts, poultry
- tryptophan: turkey, beef, eggs, dark leafy greens
Also, it is recommended clients have their vitamin D levels tested to correct any underlying nutrient deficiencies since “a lack of vitamin D is associated with depression and other mood disorders.”
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Nutrition isn’t a one-stop fix for mental health issues, but it’s a mighty ally when combined with other treatments and lifestyle tweaks. Eating a balanced diet packed with nutrients can sharpen your brain, keep your mood steady, and lower the chances of mental health problems cropping up. So, when you hear about the importance of nutrition for mental well-being, it’s not just a marketing spiel—it’s backed by solid science and can really make a positive impact on your overall mental health.