Conditions affecting our mental health are insidious and nefarious, largely invisible but still very real; they can have dramatic, adverse effects on many aspects of people’s quality of life.
It is an unfortunate reality that mental afflictions can often remain unacknowledged and untreated.
In fact, about 65% of our people with a mental health condition don’t look for help, and sadly, some still face stigma and discrimination, even in this day and age.
This is so regrettable, considering how many Australians experience mental health issues – in any one year, about one million of us will suffer symptoms of depression and two million will have symptoms of anxiety. In total, around 1 in 5 Australians have a mental illness.
Some mental health conditions can be improved with good nutrition, as the link between our physical health and our mental health is well established.
Healthier eating can alleviate conditions including depression and anxiety, ADHD, bipolar disorder, anti-social behaviour and other mood disorders, and help prevent illnesses like dementia, including Alzheimer’s Disease and vascular dementia.
For example, one well-known trial achieved a 32% remission in cases of depression with nutritional advice and a healthy eating pattern.
Good diet can also help with psychological conditions indirectly, by improving measures of our physical health that effect our mental health – for instance, cardiovascular disease conditions are improved substantially by healthy eating patterns, and cardiovascular disease is linked to depression.
It works both ways, too, because eating a diet of highly processed foods significantly increases our risk of developing illnesses like depression and anxiety.
Part of the reason that healthy diets can contribute to better mental health is the way our brains are put together.
You see, like the rest of our bodies, our brains have an extensive network of blood vessels through them, and this is the delivery system for the glucose that is the main fuel for our brains.
Because we need that glucose fuel for our brains to function properly (and maintain good mental health), it is critically important to have a good blood supply to provide it and that supply relies on the health of the blood vessels in our brains.
You’ve probably guessed it – eating well improves the health of your blood vessels, and by extension, your mental health.
One specific nutrient, DHA (an omega-3 oil), encourages the growth of the connections between your brain cells, which improves your mental cognition.
A healthy diet can even increase your hippocampus’ (a part of your brain) ability to generate new brain cells, which can also improve your mood and mental function!
Another really important area, which you may not immediately think is related to psychological health is the bacteria in your gut, which is called your ‘microbiome’.
This is all the friendly bacteria and other organisms that live in your colon, which some scientists now think could influence nearly every area of our physiologies. These good bacteria can directly affect our anxiety and mental wellbeing by regulating the production of our serotonin, also known as our feel-good hormone.
When we eat the right foods, they also produce substances that strengthen our ‘blood-brain barrier’, protecting our brains. The microbiome can actually communicate with our brains through our nerves and other systems to affect our mood, anxiety, perception of pain and general mental function.
The really good news is that we can control the health of our microbiomes with our diets – it’s just a matter of having enough of the right food, which we can help you with in a nutritional consultation.
Taking that first step to doing something positive about a mental health condition isn’t always easy, especially when then are a number of treatment options available. It’s up to you to take that first step, but whatever your situation, you’ll always be treated with respect and empathy at Glowing Health Nutrition. Our approach is to listen to your story first, to understand what you’ve been through, and what your circumstances are, before offering you considered, science-backed advice – together we can agree on the best approach for you and how to move forward. Our role is to support your improvement through better nutrition, so we’re here with you on the journey for as long as you need us.
Rick Lapeyre MHNutr., BHSc.(Clin.Nut)
Principal Nutritionist – Glowing Health Nutrition.
Rick Lapeyre is a tertiary-qualified nutritionist who brings a wealth of skills and experience to the role.
Rick is a member of the Australian Natural Therapists Association (ANTA), member no. 30053. He is also a member of the Nutrition Society of Australia (NSA).
The five main nutrients your brain needs for strong mental health include B vitamins, vitamin D, Omega-3, minerals, and amino acids. B vitamins help support your body’s cellular processes, while vitamin D encourages the healthy development of your brain and bones. Omega-3 fatty acids are crucial to optimal brain structure and functioning.
A clear link has been detected between nutrition and mental health. A person’s diet, the quality of the food they eat and the number of nutrients they receive from their food all have a part to play in their mental health and wellbeing.
Yes. Research has shown that diets rich in processed or refined foods and containing very few fruits or vegetables offer very few benefits to mental health and can increase a person’s risk of depression. A balanced diet is, therefore, incredibly beneficial to promoting positive mental health and overall wellbeing.
Eating a healthy diet rich in whole foods will boost physical and mental wellbeing. Nutritional education is also important to help gain an understanding of the role food and diet have to play in mental health. A nutritionist can help offer the strategies and techniques needed to initiate and maintain habits for positive wellbeing and mental health.
Start your journey towards great nutrition and mental health with support from our experienced, compassionate Glowing Health Nutrition team. Simply give us a call on 0414 825 015 – we’d love to speak with you and learn more about how we can help you live your best life.
Call Us: 0414 825 015