You may laugh if your psychiatrist asks you “what’s for dinner?” However, this isn’t a joke. There is more and more research that proves the link between what you eat and your mental health. While your genetics, circumstances, and the chemical balance of your brain determine your mental health, your diet also matters.

Food is fuel, and you should try to treat it as such. While sugary, fatty foods taste better, they aren’t good for you. Studies show that teens with a low-quality diet are 80% more likely than those with a whole-grain diet to suffer from depression. Also, the risk for attention deficit issues doubles.

Recent Developments

Even five years ago, the idea of using nutrition to treat mental health disorders was uncommon. There were some studies that found that Omega-3 fatty acids might balance mood, but that was it. With recent research psychiatrists are turning to nutrition more often.

While there has yet been a conclusive study on the diets affect on mental health, one is underway. However, this doesn’t mean that there isn’t a link.

How Your Diet Affects Your Mental Health

Here are the three ways that good nutrition helps your mental health:

1. It’s crucial for brain development. Your brain needs the proper nutrients to develop. Good foods become the protein building-blocks, brain tissue, enzymes, and neurotransmitters our brains need to function.
2. Good nutrition allows the brain to grow. Foods rich in omega-3’s and zinc increase connections between brain cells. On the other hand, a diet high in saturated fats and sugars has a negative impact on brain function.
3. Good food fills your stomach with healthy bacteria. You may think that bacteria in your stomach doesn’t affect your brain, but it does. These bacteria help fight off bad germs. These germs lead to inflammation in your body. Therefore, these bacteria will reduce brain inflammation which is known to affect your mood.

What Should I Eat?

A diet that is good for your mental health is very similar to a diet for weight loss. Eliminate foods that are high in sugar or saturated fats. Processed foods are also bad for your brain. Replacing fats like butter with healthy fats like olive oil will help. A recent study has shown that this type of diet may not only be able to help treat depression but also prevent it.

A diet full of whole-grains, vegetables, lean proteins, and nuts is a good place to start. The idea is to eat foods with as many nutrients in as few calories as possible. The following nutrients are particularly helpful for preventing mental illness:

• B Vitamins: Low B12 levels increase brain inflammation, causing depression and dementia. Low levels of folate, also known as B9, affects your mood.
• Iron: An iron deficiency (anemia) has been linked to depression.
• Omega 3’s: These fatty acids increase brain function, memory, and possibly mood.
• Zinc: Zinc helps the body respond to stress. Low levels of zinc can also cause depression. Shellfish are a particularly good source of zinc.

Unfortunately, a “western diet” often lacks these key nutrients. Many foods are processed and have reduced nutritional value. You should do your best to avoid eating any processed foods. Preparing your meals every day may be difficult, but it will be worth it. Purchasing raw foods and cooking them in your home is the best way to ensure that you get all of the nutrients that you need.

Is Diet Alone Enough?

No. If you suffer from a mental illness, changing your diet doesn’t mean you should stop taking prescription medication. However, a proper diet can be a tool to help your mental health. You will still want to see your psychiatrist or therapist frequently. Do not stop taking any medication without first speaking with your doctor. Abruptly stopping your medication can result in unwanted side effects.

Discuss your diet with your doctor. Ask them not only what you should eat but also what you shouldn’t.

Gateway Counseling Can Help

If you suffer from any mental illness Gateway Counseling can help you. The team at Gateway Counseling will help you determine the best course of treatment for your case. Whether you need medication, counseling, or a better diet Gateway Counseling can guide you. With years of experience dealing with all aspects of mental health, Gateway Counseling can help craft a plan that fully meets your needs. Contact Gateway Counseling today to schedule an appointment. You don’t have to suffer alone, there is help.