Did you know that diet can play a crucial role in mental health? According to Harvard Health,

“Like an expensive car, your brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the “waste” (free radicals) produced when the body uses oxygen, which can damage cells.” (MD 2015)

Unfortunately, when you eat diets high in refined sugars, artificial flavors and colors, and preservatives, it can be harmful to the brain. Not only can it affect insulin levels in your body, but it also promotes inflammation and oxidative stress. Multiple studies have found a correlation between a low-quality diet and the worsening of symptoms for mood disorders like depression.

Studies

Several studies have been completed testing the theory that diet is crucial to mental health. One of these studies involved 120 children and adolescents. They consumed fast food, sugar, and soft drinks, and the study found children subsisting on this type of diet were associated with a higher prevalence of attention-deficit/hyperactivity disorder (ADHD) (Pediatrics, vol. 139, No.2, 2017). (Clay 2017).

But small dietary changes can make a significant difference.

In another study called the “SMILES” trial, 67 adults that were dealing with depression were divided into two groups. One group focused on more nutrient-dense foods and the others were provided social support without the benefit of the diet:

  • Of the 67 participants,
    • 55 were utilizing other forms of therapy
    • 21 were using psychotherapy along with medication
    • 9 were using psychotherapy exclusively
    • and 25 were using medication alone
  • They assigned 31 individuals to a diet support group teaching them to eat high-quality foods like fresh fruits and vegetables, fish, and legumes.
  • 25 were assigned to a social support group alone.

The sessions lasted 12 weeks.  At the end of the 12 weeks, the dietary support group demonstrated significantly greater improvement.

According to the study:

“These results indicate that dietary improvement may provide an efficacious and accessible treatment strategy for the management of this highly prevalent mental disorder…” (BMC Medicine 2017)

What does this mean for you or a loved one?

Pay attention to how different foods make you feel, not immediately, but over 24 to 48 hours. Try eating clean for 4-6 weeks. This means cutting out all processed foods and sugar. Some individuals have tried an elimination diet to see what foods affect them the most. For more information on the elimination diet click here 

I know this can seem overwhelming and it probably won’t be easy. Breaking bad habits never is. Talk to your doctor and ask for a referral to a nutritionist. Find support groups on social media sites like Facebook that are dedicated to eating clean. Both can offer guidance and support. Keep a journal and take note of how you feel when you eat a higher-quality diet along with certain foods. Not only can this help you keep track of symptoms from your illness, it can also help you understand what foods make you feel better or worse, and help you avoid the ones that aren’t helping.

If going completely clean seems too daunting, it is OK to start slow. For a week reduce the amount of soda you drink by 50%. If you normally have 2 cans of soda a day, just have 1. Reduce your trips to fast-food restaurants or select the healthier options most offer. Make sure you are reducing your sugar intake. Become a nutrition label reader, you might be shocked at how much sugar is hiding in your prepared foods. For helpful tips on how to swap out bad foods for good visit https://www.eatthis.com/food-swaps-cut-calories/

Having a mental illness does not mean you have to stop living your life, there is help out there and you are not alone. If therapy and medication are still not alleviating your symptoms, try eating a cleaner diet. Like a car, your system will run better on higher-quality fuel.

References

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y

https://www.apa.org/monitor/2017/09/food-mental-health

www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

 

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