The science linking what we eat and chronic disease has exploded in the past 70 years. The connection between nutrition and your physical health is clear: You go to your primary care doctor for your annual visit and based on some simple lab work, they can give you a myriad of dietary recommendations to improve your health before even considering prescribing a medication. High LDL cholesterol? Add more fiber and lower your saturated fat intake. High A1C (or blood sugar)? Eat more protein and decrease simple sugars. Elevated triglycerides? Eat more fatty fish or take an omega 3 supplement. Come back in three to six months and we’ll see how you did and whether you need further support. Beautiful.
But what if you go to the doctor saying, “Doc, I’m tired, anxious, depressed. My spouse (boss, parents, children) is driving me crazy; I’m not sleeping, I’m having a hard time concentrating… help me.” Rather than a nutrition prescription, you’re likely handed a REAL prescription and sent on your way. Now what? This is, in no way, undermining the prescription your doctor gave you. In many cases people need medications for life, or just for a while to help them engage in behaviors that can get them out of a rut. But what if support can come from the food you eat as well? I’m hear to tell you it can!
Dopamine, serotonin, and GABA (gamma-aminobutyric acid) are three neurotransmitters that influence mood, focus and overall well-being. In fact, almost all of the medications prescribed for mood and focus directly impact these neurotransmitters. What we eat also directly impacts them. Vitamin B6, B12, folate and amino acids (molecules that combine to form proteins) tyrosine and tryptophan are the key nutrients to build these neurotransmitters. Let’s dive deeper.
Dopamine, associated with focus, reward, motivation, pleasure and joy are dependent on tyrosine and vitamin B6. So, if you struggle with lack of drive and concentration, be sure you’re meeting your protein needs with meat, poultry, fish, soy and nuts as all these foods are high in tyrosine and B6. Potatoes, bananas and fortified cereals are good sources of B6 as well.
Serotonin regulates our mood and is also converted to melatonin which impacts sleep. So, if you’re feeling agitated or irritable focusing on nutrients to support serotonin production would be helpful; tryptophan, vitamin B6, folate, and vitamin B12. Again, the focus is on protein to meet tryptophan and B6 needs. Foods specifically known for higher tryptophan include turkey, chicken, eggs, milk, cheese, beef, and pork, nuts and seeds. Dark leafy greens, asparagus, brussels sprouts, broccoli, avocado, citrus, nuts and seeds are high in folate. And fish, meat, poultry, eggs, milk, and dairy are all good sources of
B12. GABA is a calming neurotransmitter that may help with feelings of anxiety and tension. The way it’s made is a more complicated process involving more neurotransmitters, but B6 is a crucial ingredient.
The National Institutes of Health has an entire database on every nutrient and supplement, what it does, how much we need, and what the food sources are. It’s a good resource if you need more direction. If you are not the cooking type, or planning your meals isn’t your forte, you can see how nutrient deficiencies can add up fast. A typical American might eat a granola bar for breakfast, skip lunch, maybe snack on popcorn or something from a vending machine to get through the afternoon, then get take out for dinner. The nutritional gaps add up quickly eating this way. In fact, B6 (yes, the nutrient associated with all the neurotransmitters) is the number one nutrient deficiency in the US according to national survey data. No wonder so many of us find ourselves struggling with mood and sleep problems. The basic building blocks aren’t there!
Another nutritional player that cannot be overlooked is omega-3 fatty acids. Let’s say you focus on eating more B6, B12, folate, tyrosine and tryptophan but don’t have the omega-3’s, things still might be “off”. Omega-3’s help with production and release of neurotransmitters and with “membrane fluidity”. That is to say they help the neurotransmitters actually take action in the brain. Most Americans aren’t getting enough omega-3’s through their diet. Cold water fatty fish (like salmon, tuna, and sardines), nuts and seeds (like flax, chia or walnuts) or foods fortified with omega-3’s (like eggs, yogurt, and soy beverages) are all good sources.
What if we take our omega 3 supplements, build a beautiful plan for getting those key nutrients, and still feel, well… terrible. The last, and possibly most important place to look is the gut! The gut plays an immense roll in all aspects of our health, from digestion and absorption to synthesizing vitamins and hormones and neurotransmitters. The gut microbiome (the population of trillions of bacteria in our gut) can also influence every aspect of health depending on what types of bacteria are there, what that bacteria is fed (the food we eat) and the biproducts they emit (toxic or health promoting). The gut microbiome has influence over our immune system function, mental health, heart and metabolic health just to name a few. So, how do we support this intricate ecosystem inside of us? For the sake of simplicity, it boils down to two concepts… fiber and diversity.
Plant diversity is critical for your gut. There are trillions of bacteria living in us and the more diverse that microbiome, the better. That is to say, you want many different types of bacteria flourishing inside you and each type thrives on something different. Challenge yourself to get 5 different plants at each meal. Take breakfast for example: Coffee is a plant, eggs are not, but if you put some spinach in your scramble that counts! Say you add a few dollops of salsa to your eggs. The salsa might have onions, tomatoes, jalapenos, and garlic… there’s four plants right there! Next you add some avocado toast to your plate and you’ve got another plant! You just fed trillions of bacteria! For comparison, a breakfast with just coffee, eggs, toast and butter has only ONE plant.
To take this concept further, can you aim for 30 different plants in a week? This is a little trickier. It helps to take what you normally buy and do it just a little different. Try buying green apples in addition to just red apples. Maybe try a different color cabbage or grape or a different green like kale or chard instead of spinach. Can you have a variety of nuts for a snack instead of just cashews? Can you add chia, flax seed and different berries to your morning oatmeal? It helps to log your food for a week and count all the plants you eat. Use that number as a baseline, then try to improve!
Fiber goes hand in hand with plant diversity. Fiber is a certain type of carbohydrate that cannot be digested by the human body… but can be digested by our gut bacteria! Fiber is food for our bacteria. Foods high in fiber include legumes, whole grains like oats, quinoa, and brown rice, nuts and seeds and fruits and vegetables. The recommended fiber intake for adults is at least 25-30 grams per day. If you follow the rule of 5, mentioned above, you’ll likely meet that goal or be very close. Many people find the USDA MyPlate Plan helpful to insuring they meet their fiber needs where half the plate is a non-starchy vegetable, a fourth the plate is a starch or whole grain, and the other fourth is a protein source.
What does all this boil down to? Simply eating three balanced meals a day (with 1-2 snacks, if needed) that includes adequate protein, healthy fats, and whole plant foods can do miracles for your mental health and well being. If that doesn’t sound so simple, start small by making one healthy swap a week. For example, if chips are a go-to snack, try nuts or an apple with peanut butter instead. Still struggling with understanding the connection between nutrition and mental health? Reach out to a registered dietitian to assist with eating for your mental health, meal planning, and further nutrition education and support. Their services are often covered by insurance. Never settle for mental “dis-ease”, when so many healing options are right in your grocery store.