Nutritional Psychiatry: Your Brain on Food

Consider this: your brain is always active, managing thoughts, movements, breathing, heartbeat, and more, 24/7, even during sleep. This constant activity requires a continuous supply of fuel derived from the food you eat. The quality of this fuel significantly impacts the structure, function, and ultimately, the mood of your brain.

Similar to a high-performance car that operates optimally with premium fuel, your brain functions best when nourished with high-quality foods rich in vitamins, minerals, and antioxidants. These nutrients protect the brain from oxidative stress, which occurs when the body uses oxygen and produces free radicals that can damage cells.

Conversely, ingesting anything other than premium fuel can harm your brain. Diets high in processed or refined foods, considered “low-premium” fuel, can have detrimental effects. Refined sugars, in particular, not only worsen insulin regulation but also promote inflammation and oxidative stress. Numerous studies have shown a correlation between diets high in refined sugars and impaired brain function, including exacerbation of mood disorders like depression.

The emerging field of nutritional psychiatry explores the intricate connections between what you eat, how you feel, your behavior, and even the composition of gut bacteria. While the medical field historically overlooked the link between mood and food, ongoing research is shedding light on the profound impact of nutrition on mental well-being.

How the foods you eat affect your mental health

Serotonin, a neurotransmitter crucial for regulating sleep, appetite, mood, and pain inhibition, is primarily produced in the gastrointestinal tract, where around 95% of it originates. The gastrointestinal tract is lined with approximately a hundred million nerve cells or neurons, influencing not only digestion but also emotions. These neurons, along with neurotransmitter production like serotonin, are significantly impacted by the vast community of “good” bacteria forming the intestinal microbiome. These bacteria play a vital role in maintaining health, protecting the intestinal lining, fortifying barriers against toxins and harmful bacteria, reducing inflammation, enhancing nutrient absorption, and activating direct neural pathways between the gut and the brain.

Research comparing traditional diets, such as the Mediterranean and traditional Japanese diets, with the typical Western diet reveals a 25% to 35% lower risk of depression in individuals following traditional diets. This difference is attributed to the high consumption of vegetables, fruits, unprocessed grains, fish, and seafood, along with modest amounts of lean meats and dairy in traditional diets. Moreover, these diets exclude processed and refined foods and sugars prevalent in the Western dietary pattern. Many unprocessed foods in traditional diets are fermented, serving as natural probiotics.

While it may seem unconventional, the idea that good bacteria not only influence digestion and absorption but also impact inflammation, mood, and energy levels is gaining acceptance among researchers.

Nutritional psychiatry: What does it mean for you?

Become attuned to the impact of various foods on your well-being, not just in the immediate moment but also the following day. Undertake a “clean” diet for two to three weeks by eliminating all processed foods and sugar, observing how you feel. Gradually reintroduce foods one by one and monitor your reactions.

Many individuals experience remarkable improvements in both physical and emotional well-being during a clean diet. Upon reintroducing foods known to promote inflammation, they often notice a subsequent decline in how they feel. This mindful approach can provide valuable insights into the correlation between your diet and overall health.