Suzy Rawlins Eating Well for Mental Health
“70% of your serotonin is made in your gut. What’s going on in your gut is going to affect your mood,
anxiety, depression, and focus.”
Dr. Frank Lipman
Research has recently shown the connection between our gut and our brain. Since May is Mental Health Awareness Month, I thought it was a good time to highlight how nutrition can help us with our mental health. Daily there is more and more research emerging highlighting the profound influence of diet and brain function. Allow me to share some fascinating connections between what we eat and how we feel, simply put nutrition can support our brain health and mood stability.
The food we consume serves as fuel for our bodies and our brains. In my research, I have found certain nutrients have been found to be beneficial for mental health:
- Omega 3 Fatty Acids help to reduce inflammation, support neurotransmitter function, and may help with mood support.
- Complex Carbohydrates provide a steady source of glucose to the brain, supporting both energy and mood.
- Antioxidants help to protect the brain cells from oxidative stress and may help reduce symptoms of anxiety or depression.
- Probiotics & prebiotics help to support healthy gut microbiota and nourish beneficial bacteria in the gut.
- B Vitamins have been found to be essential for neurotransmitter synthesis and mood regulation.
Your diet is simply what you eat. By incorporating a diverse range of nutrient-dense foods into your diet you can help to promote better mental health and emotional balance. Have you ever heard of a S.A.D. diet? It stands for Standard American Diet. The truth is that in general most of us do not nourish our bodies with good healthy and well-balanced meals. I am guilty at times too, however, since learning about the gut-brain connection I have been more conscious of how I choose to eat. Through my schooling, I learned about the S.O.U.L food diet, which stands for seasonal, organic, unprocessed, and local. My encouragement is to seek S.O.U.L food as often as possible.
Some quick guidelines to follow:
- Prioritize whole, unprocessed foods rich in essential nutrients.
- Include a variety of colorful fruits and vegetables.
- Choose complex carbohydrates over refined sugars and processed snacks.
- Incorporate omega-4 fatty acids such as fish, flaxseeds, and chia seeds.
- Enjoy fermented foods like yogurt or kimchi to support gut health.
Eating a balanced diet that prioritizes brain-boosting nutrients can contribute to improved mood, enhanced cognitive function, and overall mental resilience. The food we choose to nourish our bodies with has a profound impact on our brains, so let’s make informed choices and support our well-being through nutrition.
As a holistic health and wellness coach, I am passionate about promoting well-being through nutrition and lifestyle choices. However, it’s important to note that I am not a medical professional. The information provided in this blog is for educational purposes only and should not replace professional medical advice or treatment.
If you have specific concerns about your mental health or dietary needs, please consult a qualified healthcare provider or registered dietitian for personalized guidance and recommendations.
Remember, everyone’s health journey is unique, and it’s essential to prioritize your well-being by making informed decisions with the support of healthcare professionals.
Two final recommendations for further reading and study:
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