Presented by Lumino Health
Healthy food keeps our bodies running. But what we eat – and our relationship with food – matters for our mental health too.
When we talk about nutrition, it’s usually connected to our bodies. For example, we need calcium for strong bones, vitamin A for good vision and lots of fruits and vegetables.
However, what we eat affects our mood and overall mental health too, says Andrea Shackel, a registered dietitian at Revive Wellness, creators of My Viva Plan.
“We definitely know that eating well is really important for our mental health,” Shackel says.
There is some evidence that healthy eating along with other treatment can help people manage mood disorders. There is limited evidence about which specific foods are best for your mental health, Shackel says. But what is good for our bodies tends to be good for our minds too. “When we eat better and take care of our bodies through sleep, self-care and exercise, our mood tends to be better,” she says.
Foods for a better mood
Some foods are especially useful for keeping your brain happy and your mood stable, Shackel says. Here are groups to focus on:
- Protein foods: Get enough foods with protein, like beans, nuts, meats, fish and eggs, at every meal and snack. They’re sources of amino acids, Shackel says, which helps us feel full.
- Healthy fats: Your brain is mostly made of fat. Eating healthy fats from sources such as fish oils and flax seeds can help keep it healthy.
- High fibre foods: Fruits, vegetables, and whole grains contain fibre that helps us feel sated. “Fibre stops the signal from the stomach to the brain that says ‘I’m hungry’,” Shackel says. Being full stops the cycle that many of us fall into: feeling tired, snacking, crashing and then starting again.
- Water: Washing down all of that healthy food with plenty of water is key. Water helps you keep your energy levels up and your digestion working well, which is good for your mood.
- Vitamin D: Getting enough vitamin D could improve your mood. Sunshine is the main way that our bodies create vitamin D. However, some foods have vitamin D added to them, like dairy products and non-dairy milks. Not sure if you’re getting enough? Speak with a health-care provider to find out if supplements could help.
- Eat consistently: “Fuel your brain throughout the day,” Shackel says. Eat regularly and don’t skip meals – it can lead to over-eating later.
Are there foods that fight depression?
Nutrition can play a role in treatment for those with depression or another mood disorder, Shackel says. But it isn’t black and white. “What might work for one person might not work for the next,” she says. It’s important to work with a mental health professional to determine the right treatment for you. That could include therapy and medication along with healthy eating and exercise.
Why you need a healthy relationship with food
Food can boost our mood even when it isn’t “healthy.” When you smell a delicious pie baking, your nose sends positive signals to your brain, Shackel says. We connect food with all kinds of feelings – like family, holidays and celebrations.
Not all of that food will be nutrient-rich and that’s okay. Nutrition is important but so is our mindset when it comes to food. Stop thinking of some food as “good” and other food as “bad,” she suggests. “For people struggling with their weight, that can be really damaging to their mental health.”
A better approach is to practice mindful eating. The first step to eat more mindfully is to reflect on your eating habits, Shackel says. Instead of feeling guilty about snacking or eating that bowl of ice cream, ask yourself some thoughtful questions. For example:
- What emotions do I feel when I eat certain foods?
- What else is happening around me? Do I eat certain foods while watching TV, others while working?
- Why do I feel some foods are bad and some are good?
- Is what I’m eating helping me create a positive food relationship or improving my health?
When you reflect, you can build a more positive relationship with your food. Being aware of how you feel before, during and after eating some foods can help you make better decisions.
For example, you may realize that when you drink coffee in the afternoon it’s harder to sleep. Then the next day when you feel tired, you tend to eat more sugar. Knowing that can help you break the negative cycle. And you can enjoy treats guilt-free knowing they’re part of a thoughtful approach to eating overall.
Navigating confusion about diets
Nutrition can be confusing. From Keto to the Mediterranean Diet and everything in between, there is a lot of conflicting information out there. In general, avoiding restrictive diets is your best bet, Shackel says. Unless it’s a medical requirement, a diet that says you can never eat certain foods can hurt you more than it helps. When you try a difficult diet that you don’t enjoy, it doesn’t make you happy and you tend to give up. Then it’s harder to try again.
If you’re feeling confused about nutrition, consider speaking with a dietitian, Shackel says. They can help you make a plan for your lifestyle that’s healthy and enjoyable too. Depending on your situation, you may benefit from working with a psychologist and a dietitian on your diet. At My Viva Plan, there is a registered psychologist on hand to help people develop healthy lifestyles.
Lindsay Jolivet
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We’re excited to share the new Healthy Eating Guide from our partner Lumino Health. It’s packed with tips to help you eat better – and stay on budget while you’re at it.
