Better eating for mental health

An active lifestyle is transformative. That is what we at the Head2Core Foundation believe – and science backs us up. Research shows that people who exercise regularly have better mental health and emotional wellbeing and lower rates of mental illness.

Sound nutrition is another star player when it comes to promoting overall mental health, especially for growing children and teens. Studies show that what kids eat affects how their brains develop. Children who eat more nutritionally dense diets, loaded with fruits and vegetables, tend to have better mental health and wellbeing. And that sense of wellbeing can help them to better manage anxiety, sleep and other challenges.

The food we eat affects how we feel in our bodies and minds.

This series of articles will explore how we can improve the quality of food we put into our kids’ bodies to complement our focus on increased movement to support their mental health. Each article will focus on a new skill that parents can hone to improve their children’s mental and physical health — and not just their children, but the entire family!

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Part One: Focusing on the positive

What can we focus on adding to the family table to improve everyone’s health and wellbeing?

A useful term to become familiar with is nutrient density. A nutrient-dense food is rich in nutrients compared to a calorie-dense food that is — you guessed it — higher in calories. Consider an apple: it contains about 100 calories and is rich in fibre, vitamins and minerals. One hundred calories of candy, however, would be a very small portion: not very satiating and containing virtually zero nutrients.

It is logical that we want to focus on fueling our bodies with foods that are nutrient-dense.

There is evidence, for example, that fibre-rich foods like berries, lentils and flaxseed can reduce symptoms of anxiety and depression partially through helping to feed “good” bacteria in our gut. Then there are the “feel-good” neurotransmitters in our brains — chemical message-carriers which are critically important to mental health. These neurotransmitters need adequate amino acids, vitamins and minerals to do their jobs. Amino acids are found in protein-rich foods like eggs, poultry and some yogurts, for example. An array of vitamins and minerals are found in fruits and vegetables of all kinds.

Omega-3 fatty acids, which are found in fatty fish such as salmon and sardines and in smaller quantities in many seeds and nuts, are another superstar when it comes to nutrition for mental health. These healthy fats help to form an important part of our cell membranes — especially in our eyes and brains. They are also antioxidants and reduce inflammation.

What our children eat has a direct impact on their mental health. So adding some of these nutrient-dense foods can be part of an improvement plan for those who are struggling, alongside encouraging more physical activity. Every bit of improvement is a powerful step in the right direction.

What positive change will your family make first?

References

1. Stanton R, Rosenbaum S, Kalucy M et al. 2014, ‘A call to action: exercise as treatment for patients with mental illness’, Australian Journal of Primary Health, vol. 21, no. 2, pp. 120–125.

2. https://www.montagehealth.org/the-beat/nutrition-childs-mental-health/#:~:text=Increase%20vegetables%2C%20fruits%2C%20whole%20grains,and%20sugary%20treats%20and%20drinks.

3. https://pubmed.ncbi.nlm.nih.gov/24646818/

4. https://cdhf.ca/en/mental-health-and-nutrition/