The food we eat provides the fuel for our bodies and brains to perform at their best.
An increasing amount of research shows just how much our dietary choices affect both physical and mental health. At Dr. Quintal & Associates, we take an integrative approach to mental healthcare. While we are experts in counseling for mental well-being, we also understand the importance of overall lifestyle factors. The connection between the mind and body is powerful. Making nutrition a priority can have significant benefits for your mood and resilience against conditions like anxiety, depression, and stress.
The foods we choose to eat on a regular basis shape both how we think and how we feel.
Diets high in processed foods, saturated fats, and refined sugars have been linked to a higher risk for mental health conditions. They also negatively impact energy levels, motivation, memory, and concentration. These dietary habits can worsen psychiatric symptoms and make treatment less effective. On the other hand, eating more plants, lean proteins, complex carbs, and healthy fats provides the nutrients the brain thrives on. An anti-inflammatory diet full of antioxidants demonstrates positive effects on mental health.
Certain nutrients seem to have the most direct impact on our mood and cognition.
These include:
- Omega-3 fatty acids: Found in fish, walnuts, and flaxseeds, these healthy fats maintain brain cell membrane health and support neurotransmitter balance. They can alleviate symptoms of depression and other conditions.
- B vitamins: This group plays a key role in producing brain chemicals like serotonin that regulate mood. Good sources include whole grains, beans, lentils, spinach, and avocado.
- Iron: Low iron is linked to anxiety, irritability, and reduced cognitive function. We need iron to produce dopamine. Meat, eggs, legumes, and iron-fortified cereals can prevent deficiency.
- Vitamin D: Often called the “sunshine” vitamin, it helps regulate mood. Exposure to sunlight spurs vitamin D production, but foods like salmon and mushrooms also provide it.
- Probiotics: These live microbes found in yogurt, kefir, kimchi, and kombucha help balance gut bacteria. Gut health directly impacts the brain and digestion of mood-regulating nutrients.
While specific nutritional therapies and supplements can be helpful, we recommend developing overall healthy eating patterns. Diets like the Mediterranean, DASH, or Flexitarian provide sustainable templates. In general, shift towards more plants, lean proteins, fiber-rich complex carbs, and healthy fats. Stay hydrated with water and limit sugar, saturated fat, and heavily processed items. Any changes should be gradual – making a few better choices each day supports lasting change.
At Dr. Quintal & Associates, we provide compassionate, evidence-based mental healthcare and counseling.
While we don’t provide nutritional advice, we understand nutrition is one aspect of holistic wellbeing. Our goal is to collaborate with each client to create an integrated treatment plan. We will work with your other healthcare providers to ensure medical issues and medications are optimized. Lifestyle modifications like nutrition, physical activity, sleep, and stress management complement therapeutic techniques. By addressing mental health from multiple angles, we can help clients build resilience, balance, and long-term well-being.
If you’re looking for mental health support from professionals who look at the whole person, contact us today. Our team takes the time to understand your unique situation so we can customize an approach to help you thrive. Call or request a free consultation to learn more about our mental healthcare services.
Sources:
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01661-0
https://www.psychiatryresearch.org/article/S0165-1781(20)31853-1/fulltext
https://jphysiolanthropol.biomedcentral.com/articles/10.1186/s40101-018-0172-8
https://www.psychiatry.org/patients-families/food-and-mood
https://www.sciencedirect.com/science/article/abs/pii/S0165032718322123?via%3Dihub
https://www.mdpi.com/2072-6643/10/11/1677
https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00344/full
https://academic.oup.com/nutritionreviews/article/77/6/433/5487349
