Food & Brain Connection

Everyone knows how a healthy diet rich with vitamins, antioxidants, and other nutrients are essential for physical well-being. However, there are many studies that show how important diet is for mental health. Food is fuel not only for the body but for the brain, and a few healthy changes in diet can lead to increased energy, mood stabilisation, and a reduction in stress and anxiety.

Now I could give a plethora of examples of when I tried different diets only to return to my habitual eating habits after several weeks. Although big changes in diet are good, they can sometimes feel very difficult and overwhelming.  Given this and the new year, now is a perfect time to inject small but meaningful changes that can help improve your mental health and make 2023 a productive and successful year. Below are some tips that anyone can add into their daily routine and build a healthier food and brain connection.

Breakfast, the most important meal of the day. Starting your day right is very important and foods such as avocado, eggs, and blueberries are all great ways to help reduce stress and increase mood. Avocados are known to contain healthy fats as well as vitamin B6 which helps in creating serotonin the neurotransmitter that stabilises our mood.  In addition, avocados have magnesium which helps to regulate the body’s stress response and can help reduce anxiety.

Secondly, eggs are a good source of protein and help to give you sustained energy and avoid those blood sugar crashes that makes us feel lethargic and exhausted. Lastly, blueberries my favourite fruit are full of vitamin C and antioxidants, which studies have shown to reduce anxiety levels and improve mood through out the day.

Moreover, small snacks such as dark chocolate, almonds, and chamomile tea can be beneficial in increasing brain function and reducing stress, as they are rich in vitamins and antioxidants. This may help in getting you through a long day at work, so you can go home and relax feeling calmer and less stressed.

Everyone’s body is different so its important to try these small tips and get to know what works for you in reducing stress and increasing energy. Furthermore, overcoming stress and anxiety requires a multi-health approach and diet alone is not enough.

So, if you are struggling, please feel free to contact us on 8838-8687 or book an appointment online to come and see one of our friendly psychologists.

Below are studies on the link between food and mental health if you wish to learn more:

·       Travica, N., et al. The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials. Brain, Behaviour & Immunity, 2020

·       Ameer, K. Avocado as a Major Dietary Source of Antioxidants, and Its Preventive Role in Neurodegenerative Diseases. Advances in Neurobiology, 2016.  

·       Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., ... & Cooley, K. (2021). Diet and Anxiety: A Scoping Review. Nutrients, 13(12), 4418.

·       Huang, Q., Liu, H., Suzuki, K., Ma, S., & Liu, C. (2019). Linking what we eat to our mood: a review of diet, dietary antioxidants, and depression. Antioxidants, 8(9), 376.

·       Martín, M. A., Goya, L., & de Pascual-Teresa, S. (2020). Effect of cocoa and cocoa products on cognitive performance in young adults. Nutrients, 12(12), 3691.

·       Amsterdam, J. D., Li, Q. S., Xie, S. X., & Mao, J. J. (2020). Putative antidepressant effect of chamomile (Matricaria chamomilla L.) oral extract in subjects with comorbid generalized anxiety disorder and depression. The Journal of Alternative and Complementary Medicine, 26(9), 815-821.