Hello Everyone,
I hope this week has treated you well.
I don’t think I have ever mentioned this before but I am a sucker for casual holidays. I love both celebrating and learning about them. For example, yesterday, Saturday November 12th was World Pizza Day. Of course I ate, enjoyed and then regretted a whole lot of pizza but I also thought about what it did to me. Not physically, that one is obvious – I gained about 15 pounds – but actually what it did to me mentally. It definitely had an impact so today I’m going to talk about how our diet can strongly influence our mental health.
Before any one stops reading, this is article is not about never eating pizza or any fast food again. I could never write such a thing. I believe we all know the basics of how food affects our physical health and well–being. A healthy diet reduces the risk of weight gain, heart disease, diabetes, high blood pressure and so on. However, I’m not sure everyone knows its profound effect on our mental health as well.
As a psychologist, I haven’t really been trained in nutrition- I simply ask my clients whether they have an appetite or not, thinking that is all the information needed. But I now know that what they eat is just as important. Diet is now as important to mental health as it is to physical health. A good, healthy diet decreases the risk of psychiatric disorders such as depression, anxiety, ADHD and even suicidal thoughts and behaviours. This was found in a new field called nutritional psychiatry. Recent studies in the United States show that the risk of depression and anxiety increase about 80% in children/teenagers with a poor diet. High sugar intake has also been known to increase and worsen schizophrenia and ADHD symptoms.
What you eat determines how your immune system functions and how your body might respond to stress. Basically, foods that are high in refined sugars and saturated fats have a negative impact on brain proteins.

Now, to make things easy, let’s discuss the best foods to improve your mental health. Of course there are the basics such as fruits, vegetables and plenty of water but we can go a little further.

Foods with high iron such as spinach and beef are good as low levels of iron in the blood has been linked to depression. Zinc has been known to regulate how the body responds to stress so foods high in this such as eggs and salmon are also recommended. Fermented foods like yogurt and pickles help reduce stress, anxiety and depressive symptoms. Food high in Omega-3s such as salmon and walnuts improve memory, thought processes and mood and have been known to reduce depressive and schizophrenic symptoms. Dark chocolate has also been known to contain antioxidants which increase blood flow to the brain, improving memory and mood.

Lean proteins such as chicken, fish, eggs, turkey etc. help balance serotonin levels- which is associated with happiness, energy and well –being- and therefore reduces symptoms of anxiety and depression. Deficiencies in folate as well as B vitamins have been associated with increased rates of depression, fatigue, insomnia and depression. Eating leafy greens such as spinach, lettuce and broccoli can prevent/ help treat this.
Overall, unhealthy eating patterns create cycles of other unhealthy behaviours. Think about it. When we eat unhealthily, it directly affects our energy levels, mood and quality of sleep. I know that when I eat fast food, I’m much less likely to go to the gym as I have very little energy, less likely to socialise and my sleeping patterns are directly affected – all of these things together greatly affect my mental health.
The amount of times you eat is also important. Missing meals or eating less than 3 times daily results in low blood sugar which causes irritability, fatigue and low mood.
Finally, and the most common advice of all, cut back on alcohol and caffeine and drink plenty of water. Both alcohol and caffeine decreases levels of serotonin (the happy hormone) in the brain which generally makes the individual anxious, miserable and sleep deprived over time.
We all know the physical ramifications of limited water such as dehydration, headaches, dizziness etc. However, it also causes fatigue, low mood/ mood changes, difficulty concentrating and so on.
We all know the sayings ‘we are what we eat’ and ‘healthy body healthy mind’ and now we know why we say them. I would like to state clearly that a good diet is not a substitute for counselling or medication. However, food is an essential part of any treatment plan and healthy eating patterns definitely speeds up the recovery process. Furthermore, a healthy diet can be used a preventative measure when it comes to depression and anxiety. It’s a small step towards a big difference.

Thanking you for reading. Please keep sending any topics you’d like to talk about to caitlinvieira@gmail.com Or come in to see me at:
Georgetown Public Hospital: Psychiatric Department:
Monday- Friday – 8am- 12pm

Woodlands Hospital: Outpatient Department
Drug and Alcohol group meetings – Mondays 4:15
Good mental health group meetings- Wednesdays 4:15

Say Yes to Life and No to Drugs! Always!