Grace’s Nutrition Guide: How Nutrition Supports Mental Health

May is Mental Health Awareness Month, making it the perfect time to talk about something that often gets overlooked: how what we eat can affect how we feel.

Many people think of nutrition mainly in terms of weight and disease management, but your brain is one of the most energy-demanding organs in your body. In fact, your brain uses about 20% of your daily energy, so the food you eat can directly influence your mood, focus, stress levels, and overall mental wellbeing.

The Food-Mood Connection

Your brain relies on a steady supply of nutrients to produce important brain chemicals called ‘neurotransmitters’, which help regulate mood, sleep, concentration, and stress. This is one of the reasons why we feel cranky when we skip meals, otherwise known as “hangry.”

Key nutrients that support mental health include:

1. Protein: protein provides amino acids. These are the building blocks of neurotransmitters like serotonin and dopamine, which help regulate mood and motivation. Protein-rich foods include: eggs, greek yogurt, beans & lentils, fish, chicken, tofu.

2. Complex carbohydrates: carbohydrates help your brain use tryptophan, which supports serotonin production (the “feel-good” neurotransmitter). Complex carbs include: oats, whole grain bread, brown rice, quinoa, bulgur, whole wheat pasta.

3. Healthy fats: omega-3 fatty acids are especially important for brain health and may support mood regulation. Healthy fats to include are: salmon, sardines, walnuts, chia

   seeds, ground flaxseeds.

4. Vitamins & Minerals: Nutrients like B vitamins, iron, zinc, magnesium, and vitamin D

   play important roles in brain function and mood.

Your Gut and Brain are Connected

Did you know your gut and brain are constantly communicating? This connection is called the gut-brain axis, and it plays a big role in mental health. Your gut contains trillions of bacteria that help produce neurotransmitters, including serotonin. In fact, about 90% of serotonin is produced in the gut, not the brain. Supporting your gut health may also support your mental wellbeing. Prebiotics (ex: under-ripe bananas, garlic, onions, beans, oats) and probiotics (ex: yogurt, kefir, kimchi, sauerkraut) are points of focus when discussing gut health.

Blood Sugar and Mood

One of the most common nutrition-related causes of mood changes is unstable blood sugar. Skipping meals or over-consuming sugary foods or drinks can cause blood sugar spikes and crashes, leading to:

• Irritability

• Brain fog

• Food cravings

• Difficulty concentrating

It is recommended on average to eat every 3-4 hours. Having snacks between meals can help to keep your blood sugars balanced, giving you energy and better focus throughout your day. It is important to note you should see a Registered Dietitian for individualized recommendations.

Stay Hydrated

Even slight dehydration can affect mood, memory, and concentration. Some of the common signs indicating you may need more fluids include:

• Headaches

• Low energy

• Difficulty focusing

• Irritability

• Muscle cramping

If you struggle to drink water, set reminders on your phone to help remember to drink every 45 minutes throughout your day. Adding natural flavours like berries, cucumber, or orange slices can help to improve your water intake.

Final Thoughts

This May, take a moment to reflect on how you nourish your mind as well as your body. Every meal is an opportunity to support your brain, boost your energy, and care for your mental wellbeing.

As always, if you have questions about your own nutrition habits, feel free to book in for an appointment.

Wishing you a happy and healthy month ahead,

Grace Anderson, RD, BSc AHN, BBA | Registered Dietitian