The relationship between diet and mental health

When we feel worried or unwell, our bodies release epinephrine (adrenaline), which affects the digestive system. Blood flow to the digestive tract is reduced, which can lead to a feeling of indigestion or a "stomach knot." Furthermore, the increase in adrenaline also interferes with other hormones that regulate appetite, in addition to releasing glucose from the liver. This glucose signals to our body that we have enough energy, thus reducing the sensation of hunger. Besides adrenaline, emotional distress related to worry can trigger a response of suppressing or withholding food, either because the need for food is not perceived or because it is a previously learned behavior: "when I'm worried, I don't eat."

There are nutrients directly or indirectly related to serotonin, either as direct precursors or because they participate in the synthesis of neurotransmitters or act on the receptors of some neurotransmitters. These nutrients include tryptophan, vitamin B6, folate, omega-3 fatty acids, and magnesium. Although tryptophan is a precursor to serotonin, it is recommended not to consume it with protein.

Foods rich in tryptophan include meat, fish, legumes, seeds, cheese, eggs, and nuts. Bananas, legumes, fish, meat, and nuts contain significant amounts of vitamin B6 ; and vegetables and fruits are rich in folate .

How to organize the weekly family menu

Read more

A healthy, varied, and adequate diet can help protect and promote good mental health. A varied and healthy diet is essential to obtain all the necessary nutrients for our bodies. A restrictive or insufficient diet can worsen mental health or hinder treatment or recovery processes.

Beyond the organic aspect, food also plays an important role in social and emotional health ; a healthy eating style that we can enjoy and share is the best scenario to protect and promote our mental health.

Nutrition and mental health: a direct connection

Ir al artículo

Anxiety can lead us to eat as a way to soothe our emotions. This isn't a mistake; it's a coping mechanism. Try to identify what triggers your anxiety, plan your meals, and keep healthy snacks on hand. Techniques like mindful breathing or moving around a bit can help you reconnect with yourself before eating. If binge eating is frequent, seek professional support; there are tools that work.

Ideally, these should be filling foods that regulate blood sugar . Some ideas: natural yogurt with berries and seeds, whole-wheat toast with avocado, nuts, hummus with vegetables, or a banana smoothie with plant-based milk. Having these ready helps you make better choices when you're feeling anxious.

In moderate doses (one or two cups of coffee), caffeine may be associated with increased concentration and a lower risk of depression. However, it's important to note that not everyone reacts the same way to caffeine. Excessive caffeine, or if you are sensitive to its effects, can have the opposite effect by inhibiting substances that signal the need for rest. This can lead to fatigue and ultimately, increased caffeine consumption. This, in turn, can disrupt sleep and create dependence.

The brain needs glucose to function, so sugar isn't directly harmful to it . It's not necessary to eliminate naturally occurring sugars from foods like dairy, fruits, and vegetables. However, it is important to reduce your intake of ultra-processed foods , sugary drinks, and products with free or added sugars.

Five myths about the influence of food on emotional state

Read more

A stressful workday involves a significant amount of emotional management, so ideally, we should have a breakfast that is comfortable and provides comfort, avoiding very heavy breakfasts or those that generate an unwanted sensation such as heaviness.

For example, if we have trouble digesting cow's milk, we'll opt for other alternatives like yogurt or plant-based drinks. Protein-rich foods such as eggs and nuts, and healthy fats like olive oil or avocado, can be helpful for an energetic morning.

Breakfast examples:

• Wholemeal toast with avocado, fried egg and sesame seeds.
• A bowl of natural yogurt with oats or puffed spelt, chopped fruit and nuts.

How to organize the weekly family menu

Read more

The gut microbiota directly influences the brain through the gut-brain axis. This axis connects the central nervous system to the digestive tract via neurological pathways, including the vagus nerve, as well as immunological and endocrine pathways, influencing cognition and behavior through neurotransmitters such as serotonin, dopamine, and GABA.

To promote a healthy gut microbiota, ensure you consume fruits, vegetables, legumes, fermented foods, and nuts , and minimize your intake of sweeteners, ultra-processed foods, etc. Furthermore, digestive discomfort can create a state of ongoing unease that impairs concentration and sleep , increases fatigue and irritability, and ultimately hinders emotional well-being.

Anna Bach-Faig

NUTRALiSS Researcher. Director of the Master's Program in Healthy and Sustainable Food

Universitat Oberta de Catalunya

"What we eat directly influences the functioning of our brain"

Read more

Organic foods, having fewer pesticides and herbicides and often being local and seasonal products, tend to be more beneficial for the microbiota and, indirectly, for mental health.

There are some specialized training programs for registered dietitians/nutritionists in certain areas of mental health, such as eating disorders or autism, although there is no official specialization. Check with your health center to see if they have registered dietitians/nutritionists specializing in these areas.

There is controversy surrounding this, as some studies suggest that probiotics may improve digestive and behavioral symptoms in people with autism, thanks to their effect on the gut microbiota. These studies observe some improvements in communication and electroencephalographic markers, albeit very modest ones.

Understanding the sensory profile of a selective person is key to providing tailored solutions that are as successful as possible and truly improve their quality of life. Repeated exposure, play, and participation in cooking can also be helpful. In cases of extreme rigidity or when food selectivity compromises the person's nutritional status, you should consult a professional.

Feeding difficulties in people with ASD

Ir al artículo

Children with autism often experience feeding difficulties due to rigidity, sensory sensitivities, or problems regulating their hunger and satiety signals . It's important to establish a regular meal schedule to help regulate eating times if there is a lack of awareness of appetite or satiety. We must also ensure that no food group is completely eliminated to guarantee adequate and balanced nutrition.

Guidelines for promoting healthy eating at home

Read more

Following a vegetarian diet, if well-planned, poses no risk to mental health. Vitamin B12, iron, omega-3 fatty acids, and protein are the nutrients most closely linked to mood, and ensuring adequate intake or supplementation is advisable.

Following a healthy and reasonably structured diet can aid in your recovery process , without giving up the foods and dishes that bring you emotional well-being or pleasure. Consult your healthcare professional with any questions regarding the most advisable healthy habits for you.

Ensure you eat at least three main meals a day with fresh foods such as fruits, vegetables, meat, fish, and eggs, supplemented with starchy foods (rice, pasta, potatoes, bread, or pastries). This will provide you with energy and prevent symptoms from worsening due to nutritional deficiencies. Combining a healthy diet with exercise outdoors or with others can boost your recovery. Consult your healthcare provider with any questions regarding the most suitable healthy habits for you.

Healthy habits to prevent anxiety and depression

Ir al artículo

As with recovery from other mental health disorders, having a structured diet with regular mealtimes and food groups, consuming fresh and healthy foods , and avoiding ultra-processed foods will help you feel a greater sense of well-being.

In the case of addictions, it is recommended to avoid foods that are easy to chew or snacks that encourage eating large quantities in a short time: crunchy, salty foods...