Eating For Emotional Wellness: The Role of Nutrition in Managing Stress and Anxiety
“You are what you eat” is one of those sayings that don’t make literal sense. But symbolically, it hits the nail on the head, especially when it comes to mental health. If you need a little convincing, take a look at this 2021 study published in the journal Clinical Nutrition. It looked into the nutritional habits of 8,600 participants and found that those who consumed at least 470 grams of fruits and vegetables daily had 10% lower stress levels than those who consumed less than 230 grams. Mood is regulated by the brain, the scientists noted, meaning that to work properly, your brain requires optimal nutrition
The Gut-Brain Axis and Mental Health
It’s no wonder that people often refer to making “gut decisions.” The gut is essentially our second brain, since hidden within the walls of your gut is the enteric nervous system (ENS), comprising two fine layers of over 100 million nerve cells. The main role of the ENS is to control digestion, but it has a complex communication with the brain, which is why people with IBS or other digestive issues can experience major emotional shifts. Intestinal distress can be the cause or the product of anxiety, stress, or depression, which is why consuming a gut-friendly diet is so important. Mental health can also affect gut health, however, and multiple studies have shown that psychologically based approaches lead to greater improvements in digestive symptoms than conventional medical treatments.
The Surprising Link Between Inflammation and Anxiety
Various studies have shown that inflammation (part of the biological response of body tissues to harmful stimuli such as damaged cells or pathogens) is a key factor impacting mental health. These studies have found that people battling different types of anxiety have high levels of inflammatory markers. Inflammation can drive shifts in the mood, triggering the development of anxiety and depression, but as is the case with the gut-brain axis, it works the other way around too. That is, in lab studies, simulated inflammation results in depressed and anxious behavior.
An Ideal Anti-Inflammatory Diet
In order to battle inflammation through nutrition, following a Mediterranean-style diet is vital. This diet comprises lean proteins, plenty of fruits and vegetables, healthy Omega-3 fats obtained from wild fish and olive oil, and whole grains. Meanwhile, it shuns processed foods (ready-made meals), refined sugar, processed carbohydrates like white bread, pasta, and baked goods, foods with added salt, excess alcohol, cookies, candy, and ice cream. A nutrient-rich diet can not only help keep anxiety at bay but also aid in the fight against a myriad of inflammatory diseases—including psoriasis, asthma, colitis, Type 2 diabetes, obesity, hypertension, and cardiovascular disease.
Consuming Gut-Friendly Foods
Studies have shown that having depleted levels of some type of healthful gut bacteria (including dialister and coproccocus) is linked to mental health issues. As a whole, the Mediterranean diet, mentioned above, is linked to better gut health. However, you can go the extra mile for your gut by ensuring you prioritize high-fiber foods. Researchers have found that a two-week increase in fiber can significantly alter a person’s gut microbiome, owing to an increase in bacteria known for breaking down fiber. A healthy human gut microbiota is one with a wide diversity of bacterial strains, yet studies have shown that most Americans are not getting enough fiber. Their average intake is only 16 grams per day, while the Dietary Guidelines for Americans recommend that adult men consume 34 grams and women consume 28 grams of fiber daily.
Prebiotics and Probiotics for Gut Health
You can also give your gut and mental health help by consuming prebiotics and probiotics. Prebiotics are non-digestible fibers that promote the growth of healthful bacteria. You can find them in a host of produce and whole grains, including onions, apples bananas, chickpeas, whole wheat bread, and oats. Probiotics are live bacteria that add to the bacteria you already have in your gut. They can be found in fermented foods like yogurt, sauerkraut, kefir, miso, sourdough bread, and more foods. They can help promote balance in the gut, improve your immune system, and help keep mental problems at bay.
Your mind and gut are inexorably connected, and each can be benefited by boosting the other’s health. Aim to follow the Mediterranean diet to keep your mind and gut happy. Avoid refined foods and sugar, and sample the many wonderful ingredients containing prebiotics and probiotics.