EATING FOR YOUR MENTAL HEALTH: IT’S ALL ABOUT EDUCATION

According to the National Institutes of Health, as of 2020, one in five U.S. adults age 18 and older – about 52.9 million – have been diagnosed with mental illness. Like many other illnesses, mental illnesses can be categorized and range from mild to severe. 

Of those 52.9 million people, 24.3 million received some sort of mental health intervention, which could include, but is not limited to: inpatient hospitalization, outpatient therapy, a primary care doctor visit and holistic health services. 

Since the number of mental health patients is so large, the variables contributing to mental health illness are so vast (PTSD, trauma, genetics and more) and the severity of mental health illness varies so greatly, it is nearly impossible for physicians to create a universal treatment protocol which would address all of these nuances. 

However, one thing all physicians, healthcare providers and healers could do is educate their mental health patients on how nutrition could be a critical part of their disease management.  

Like our physical body, our brain has a “body,” a physical structure. Just like our bones, muscles and connective tissue, that structure needs specific nutrients to perform optimally. Consistently eating a wide variety of minimally processed foods influences mental health greatly.  

Specifically, our mind’s “body” needs are: 

Healthy fats, particularly omega-3 fatty acids: These omegas enhance brain signaling, reduce inflammation and have been shown to help fight feelings of depression. Non-processed omega-3 can be found in flaxseed, hemp seeds, chia seeds, wild caught (not farm-raised fish) fish like salmon and mackerel, walnuts and even dark leafy greens.  

Phytonutrients: Phytonutrients are also known as antioxidants and come in many forms. Scientists have found more than 4,000 different types of phytonutrients, and new ones are being discovered regularly. All different types can be found in fruits and vegetables, and all do vastly different things. For example, anthocyanidins are a type of phytonutrient found in raspberries and radishes and have been shown to improve vascularity (blood flow). Beta carotene is another phytonutrient, shown to decrease inflammation and slow the oxidation process. Winter squash, sweet potatoes and carrots are all high in this phytonutrient. 

Protein: Proteins (amino acids) support brain structure and neural communication.  Protein can be plant- or animal-based – just make sure you look for organic, non-GMO, and grass-fed when shopping.  

Fiber: Fiber comes in two forms: soluble (digestible) and insoluble (non-digestible). Our body and our mind need both. Both types of fiber feed “good” bacteria to our gut, which in turn contributes to better memory, cognition and a fascinatingly better mood. 

How can fiber help our mood? Our gut (intestinal tract and colon) is responsible for 90% (some researchers say as much as 95%) of our serotonin level. How amazing is that? Serotonin is a chemical that acts as both a neurotransmitter and a hormone, helping to stabilize our moods, regulate feelings of overall well-being and aid in sleep. Too little serotonin can lead to depression and anxiety. A healthier gut means better serotonin production, which overall means a better state of mind.Mental illnesses are no different than any other kind of illness or health condition, and no one has the right to make anyone else suffering from these issues feel bad or ashamed. If you or someone you know may be suffering from mental health issues, please reach out to a professional health care provider who can help you get the right treatment you need.  And, while doing so, give these nutrition changes a try. Support yourself the best you can while you put in the hard work toward feeling better. If you need more nutrition or exercise advice and support, please reach out to me. I’d love to help any way that I can.  Jenniferlynnboltz@gmail.com

Jennifer Boltz-Harvey is the owner and operator of Highly Motivated Functionally Caffeinated, LLC, a concierge personal training and nutrition coaching business in the Keys. Her passions include helping people reach their health goals as well as working out, cooking and traveling with her husband. She also really loves snuggles from her dog, Stella.