Food and Mood – How diet quality can influence mental health
Improving diet quality can promote mental health and significantly improve symptoms of anxiety and depression, and there is strong evidence backing this…
The SMILES trial was the first study to investigate whether improving diet could really improve mood, and the results were more than convincing.
The study found that participants who followed a healthy dietary pattern in line with Mediterranean diet principles, had a greater reduction in their depressive symptoms compared to participants who underwent a social support intervention.
The results showed that participants who improved their diet the most had the greatest benefit to their mental health and symptoms of depression. In fact, 33% of participants who improved their diet patterns had remission of major depression, while only 8% of participants in the support group had met the criteria for remission of depression.
The Mediteranean diet focuses on plenty of fruits, vegetables, wholegrains, legumes, nuts and seeds, healthy fats from extra virgin olive oil and oily fish and low intake of confectionary, processed meats like salami, bacon and ham and red meat, and moderate intake of red wine.
Plant foods provide our body with fibre to feed beneficial gut bacteria and support gut health. This is important because beneficial gut bacteria produce chemicals and hormones that are linked with improved mood, brain function and mental health. Plant foods also contain a range of vitamins, minerals and phytochemicals that support brain health. Aim for 2 fruit and 5 serves of vegetables daily
Oily fish, eggs and lean meat contain an abundance of healthy vitamins and minerals, as well as omega – 3 fatty acids which are linked to improved brain function, reduced symptoms of depression and protection against dementia.
Yoghurt and other probiotic foods contain beneficial bacteria, which can influence mood and brain function by assisting with the production of certain chemicals and hormones involved with these processes.
Water, movement and social interaction are integral parts to a healthy diet and lifestyle pattern. Aim for 8 cups of water daily, social meals with family and daily movement.
FOR MORE INFORMATION ON HOW TO EAT TO IMPROVE YOUR MOOD, COME VISIT US AT WARD NUTRITION
Our dietitians at Ward Nutrition can provide personalized advice and strategies, meal plans and resources to assist you in achieving a healthier diet and a happier you! Click here to book an appointment or call us on 5301 6435
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