Welcome to the first of a multi-part blog series on nutrition for mental health. This is such an important topic and impacts individuals, marriages, families, children, work environments, friendships … and so much more. Post-pandemic, we are seeing the impact of residual nervous system dysregulation along with the consequences of long-term inflammation caused by that dysregulation. We hope you will hang with us and through this series and gather a few take-aways you can use in your life and in your kitchen.
Understanding the Standard American Diet (SAD)
The Standard American Diet (SAD) is characterized by a high intake of processed foods, refined sugars, unhealthy fats, and a significant lack of essential nutrients. This diet includes:
- High consumption of processed foods: These are often laden with trans fats, sodium, and artificial additives.
- Excessive intake of refined sugars and carbohydrates: Found in sugary drinks, pastries, and many packaged snacks.
- Low intake of fiber: Resulting from a lack of fruits, vegetables, and whole grains.
- Inadequate consumption of healthy fats: Such as those found in nuts, seeds, fish, and olive oil.
This dietary pattern contributes to widespread inflammation in the body and brain. Chronic inflammation is a key factor in many mental health conditions, including depression, anxiety, and cognitive decline.
Inflammation: The Hidden Culprit
Inflammation is a natural immune response to injury or infection. However, chronic inflammation, often driven by poor diet, can have detrimental effects on mental health. Here’s how the SAD contributes to inflammation:
- Processed Foods: Rich in trans fats and omega-6 fatty acids, processed foods promote the production of pro-inflammatory cytokines.
- Refined Sugars and Carbohydrates: These cause rapid spikes and drops in blood sugar, leading to inflammation and mood swings.
- Low Fiber Intake: A lack of fiber disrupts gut health, leading to increased intestinal permeability, or “leaky gut.” This allows toxins and undigested food particles to enter the bloodstream, triggering inflammation.
- Unhealthy Fats: Trans fats and excessive omega-6 fatty acids from processed foods increase inflammation, while a lack of omega-3 fatty acids (found in fish and flaxseeds) deprives the brain of essential anti-inflammatory benefits.
The Vagus Nerve and Inflammation
The vagus nerve plays a crucial role in the gut-brain axis, linking the nervous system and the immune system. By stimulating the vagus nerve through meditation, ear massage, cranial sacral therapy, yoga – we can control the immune system response and lower inflammation (Johnston and Webster, 2009) through decreased production of inflammatory cytokines such as Interleukin-6. Nutrients such as eggs contain high amounts of choline. When combined with Thiamine (B1), choline supports production of acetylcholine in the brain, which can then help to lower the cytokine response (Rosas-Ballina & Tracey, (2009) and therefore lower inflammation.
Lifestyle Factors Contributing to Inflammation
- Physical Inactivity: Regular exercise is known to reduce inflammation and improve mental health. Lack of activity can exacerbate inflammation and contribute to mental health issues.
- Obesity: Excess body fat, particularly around the abdomen, produces pro-inflammatory cytokines that can affect brain function.
- Smoking: Tobacco smoke contains numerous chemicals that cause inflammation and oxidative stress, both of which negatively impact mental health.
- Environmental Toxins: Exposure to pollutants and toxic chemicals can trigger inflammatory responses in the body and brain.
- Nutrient Deficiencies: Low levels of essential nutrients like CoQ10 (often depleted by medications like statins and blood pressure drugs), and vitamins A, D, K, and E, which are powerful antioxidants, can contribute to oxidative stress and inflammation.
Dietary Stress and Neurotransmitter Function
The SAD not only promotes inflammation but also negatively affects neurotransmitter production and function. Neurotransmitters like serotonin, dopamine, and norepinephrine are crucial for mood regulation. A poor diet can disrupt their balance, leading to mood disorders.
- Low Stomach Acid, Bile, and Enzyme Production: Chronic stress, aging, and certain medications can reduce the production of stomach acid, bile, and digestive enzymes. This impairs the breakdown and absorption of proteins, carbohydrates, fats, vitamins, and minerals, all of which are essential for neurotransmitter synthesis.
- Blood Glucose Swings: Unstable blood sugar levels can lead to mood swings. Cortisol, the stress hormone, increases blood glucose levels, but chronic stress can cause blood glucose to fluctuate, leading to symptoms like dizziness and shakiness.
The Importance of Gut Health
A diet high in fiber and resistant starches, such as green bananas, beans, brown rice, lentils, potato starch, and corn fiber, can naturally boost GLP-1, a peptide that regulates blood sugar. Improved blood sugar regulation has a positive impact on mood and overall mental health (Keenan et al 2015).
Colorful meals rich in red, green, blue, brown, white, orange, yellow, and purple foods provide essential phytonutrients that support microbiome balance, nourish beneficial bacteria, and protect cells from damage.
Balancing Blood Glucose for Mental Stability
Maintaining stable blood glucose levels can reduce the risk of developing mental health conditions such as depression, for example (Roy and Lloyd, 2012). A balanced diet, higher in protein (Gannon et al, 2003) with approximately 40-50% protein, 20-30% carbohydrates, and 30% fats is recommended for most people. This higher protein pattern helps prevent the blood sugar spikes and crashes (Franz, 1997) that can lead to emotional instability (Gerber et al, 2023)
Hypoglycemia and Mental Health
Low blood sugar (hypoglycemia) can have significant effects on mental health, causing symptoms such as:
- Anxiety
- Irritability
- Confusion
- Fatigue
- Shakiness
- Sweating
- Palpitations
- Dizziness
Maintaining stable blood glucose levels is crucial for avoiding these symptoms and promoting mental well-being (CDC, 2024).
Nutrition Essentials for Mental Health
- Eat Breakfast: A nutritious breakfast sets the tone for the day. Eating breakfast boosts cortisol levels, which are naturally higher in the first hour after waking. A protein-rich breakfast provides sustained energy and focus longer compared to a carbohydrate-heavy meal (Fischer et al 2002).
- Nourish Your Gut and Brain: A diet high in resistant starches and fiber nourishes the gut, while protein, carbohydrates, and healthy fats (such as avocado, walnuts, olive or coconut oil) support brain health (Parletta et al, 2019).
- Create a Relaxing Eating Environment: Eating in a relaxed setting with friends, family, or coworkers, preferably outside, aids digestion and absorption (Harrison et al 2015). Avoid “dashboard dining,” eating while working, or skipping meals.
- Monitor Digestive Health: Pay attention to signs of digestive issues like feeling full quickly, stomach cramping, reflux, nausea, bloating, or changes in bowel function. These could indicate low digestive secretions or bacterial imbalances. Inflammation in the gut often correlates with inflammation in the brain (Hall et al, 2023). Seek help from an integrative dietitian if needed.
- Eat Clean: Choose whole, organic foods whenever possible. Avoid additional hormones, pesticides, artificial chemicals, colors (Rambler et al, 2023), and preservatives in your diet (Zheng et al, 2020).
- Avoid Alcohol and Recreational Drugs: These substances can be associated with anxiety and depression (Virtanen et al, 2020)., and contribute to poor nutritional status when alcohol replaces whole-food nutrition.
We are Dietitians, so of course we believe nutrition plays a pivotal role in mental health, but this is also well supported by research literature. The Standard American Diet, with its emphasis on processed foods, refined sugars, and unhealthy fats, can contribute to inflammation and disrupt neurotransmitter function. In contrast, a diet rich in fiber, resistant starches, and phytonutrients supports gut health, stabilizes blood glucose levels, and promotes mental well-being. By making mindful food choices and adopting healthy eating habits, we can improve our mental health and overall quality of life.
Want to Learn More?
Make an appointment with our team of #RootCause Dietitians to learn how nutrition can improve your mental health or the health of someone you care about! https://kaizennutritionwellness.com/appointment/
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References
Centers for Disease Control and Prevention. (n.d.). About low blood sugar (hypoglycemia). Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/about/low-blood-sugar-hypoglycemia.html
Fischer, K., Colombani, P. C., Langhans, W., & Wenk, C. (2002). Carbohydrate to protein ratio in food and cognitive performance in the morning. Physiology & behavior, 75(3), 411–423. https://doi.org/10.1016/s0031-9384(01)00676-x
Franz M. J. (1997). Protein: metabolism and effect on blood glucose levels. The Diabetes educator, 23(6), 643–651. https://doi.org/10.1177/014572179702300603
Hall, C. V., Radford-Smith, G., Savage, E., Robinson, C., Cocchi, L., & Moran, R. J. (2023). Brain signatures of chronic gut inflammation. Frontiers in psychiatry, 14, 1250268. https://doi.org/10.3389/fpsyt.2023.1250268
Harrison, M. E., Norris, M. L., Obeid, N., Fu, M., Weinstangel, H., & Sampson, M. (2015). Systematic review of the effects of family meal frequency on psychosocial outcomes in youth. Canadian family physician Medecin de famille canadien, 61(2), e96–e106.
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Keenan, M. J., Zhou, J., Hegsted, M., Pelkman, C., Durham, H. A., Coulon, D. B., & Martin, R. J. (2015). Role of resistant starch in improving gut health, adiposity, and insulin resistance. Advances in Nutrition, 6(2), 198–205. https://doi.org/10.3945/an.114.007419
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