Our bodies are extremely complex. Far more than we often appreciate. At any one moment, there are thousands of different systems working in synchrony together, just to keep us functioning and performing our day-to-day tasks. It is therefore natural that such a complex organism requires the right balance, quality and quantity of fuel in order to keep it performing to the best of its ability. When we neglect our diets, it can very quickly take its toll on many different processes within the body, including our brain functioning – mood, concentration, energy levels, memory and so on.
So what dietary measures can we take to ensure we are supporting our mental health? There are many nutrients and dietary characteristics that play key roles in our brain and mood, this article will introduce the gut microbiome and omega-3 fatty acids.
The Gut-Brain Axis
Simply put, your brain and gut communicate with one another. Gut microbiota play an important role in these exchanges. The gut microbiome is an area that has been receiving a lot of attention recently. We have learned a lot about it but there is a lot to still be explored! What we do know is that our gut houses trillions of microorganisms with thousands of different species, some beneficial and some harmful, but in the healthy individual they coexist quite harmoniously. Each person has a very unique microbiome that is cultivated before we are even born and can quite quickly adapt to our changing lifestyles and conditions [1,2,3].
Changes in the diversity of our microbiota can actually directly affect our mood. Fortunately, diet is one way we can enhance our microbiome ecosystem. Our gut microbiota love prebiotics, which are readily available in many common foods. The same foods lower inflammation in the body, which can decrease the risk/ severity of numerous mental health disorders, as well as many other lifestyle related diseases [2,3]. In order to nurture happy & healthy gut microbiota, try incorporating more of the following prebiotic rich foods in to your diet:
A range of different colours and varieties of fruit and vegetable – ideally leaving the peels on where possible! Aiming for at least 5 serves of veg and 2 serves of fruit per day.
Legumes
Nuts and seeds
Wholegrains e.g. oats
Healthy fats e.g. nuts, avocado, olive oil
Probiotics can also be beneficial as they contain live microbiota. Probiotics are generally found in fermented foods such as; yoghurt, kimchi, kefir and kombucha. It is not essential to take a probiotic supplement if you are eating a varied diet, however, there are circumstances where one may be beneficial to encourage growth of healthy bacteria within the gut [2].
Conversely, a diet higher in processed, more indulgent foods has been linked to low grade chronic inflammation and gut dysbiosis (imbalance of gut bacteria leading to common digestive issues), which increases the risk of mental health disorders, including anxiety and depression, and heightened risk of other disease [2].
Omega-3 Fatty Acids
Omega-3 fats are also linked with lower rates of inflammation in the body and reduced levels of anxiety, depression and memory dysfunction [1]. They are essential for brain development and functioning throughout the lifespan. The brain consists of a high concentration of lipids (fats) and omega-3 fats play a key role in the structure of cell membranes.
Some countries that follow diets incorporating a lot of fish have remarkably lower rates of depression, which is thought to be partly influenced by the omega-3 content of fish and its role in brain functioning [1].
Find omega-3 in:
Oily fish e.g. salmon, tuna, mackerel, sardines
Nuts and seeds e.g. walnuts, flax seed, chia seeds
Plant oils e.g. flaxseed oil
Fortified foods
Not only is omega 3 great for our mood and brain function but it also promotes cardiovascular and ocular health.
The mechanisms of how different nutrients and dietary patterns influence our mood and brain function are also very complex and can be deeply explored. The above provides a brief overview of just two elements to take into consideration, again supporting the idea of a balanced, varied diet focusing on wholefoods. Stay tuned for further information!
Author: Belinda Elwin, Dietitian & Nutritionist
References:
1. Swaney S. Nutrition and Mood – What’s the Connection?. NSW: Nutrition Australia. Source: https://nutritionaustralia.org/division/nsw/nutrition-and-mood-whats-the-connection/
2. Harvard School of Public Health. The Microbiome. MA: The Nutrition Source. Source: https://www.hsph.harvard.edu/nutritionsource/microbiome/#:~:text=In%20addition%20to%20family%20genes,of%20microbiota%20in%20the%20intestines.
3. Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota’s effect on mental health: The gut-brain axis. Clin Pract. 2017 Sep 15; 7(4): 987.
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