Does what you eat influence how you feel?

What we put in our mouths really does form the basis of how well our body functions and ultimately drives our overall health.

We all know that poor diet increases our risk of developing physical health conditions such as heart disease or diabetes, but with depression and anxiety now amongst the leading causes of disability worldwide, do we understand the powerful role that nutrition can have on our mental wellbeing?

Your brain accounts for only 2-3% of your total body weight, but it makes up around 20-25% of your daily energy requirements, and as the organ responsible for how you feel, it’s important to feed it well.

There is now a growing interest in the impact of nutrition on mental health, including a first of its kind, gold standard trial by a research group across the ditch in Australia that found participants who were helped to improve their diets saw an improvement, and in some cases even remission, in their depression.

Now, I’m not suggesting that diet alone will provide a silver bullet. For those suffering with their mental health, other treatments such as medication and/or counselling can be hugely beneficial in managing their condition. In addition, mental health is complex and there are a number of risk factors that we don’t always have control over such our genetics, early life trauma, significant stress and socio-demographic factors. But if poor diet is also a risk factor for developing mental health conditions and this is something that’s within our control to change, wouldn’t it make sense to try?

I hear you, it’s not easy!

There is a growing body of evidence linking the changes in our modern-day diet from that of our ancestors, to the ever-increasing number of people suffering with both physical and mental ill-health. But let’s face it, they had it easy when it came to healthy eating as they didn’t have much choice! They would grow their own vegetables using nutrient rich soils, catch their own fish from unpolluted waters, sweet treats came in the form of fruit, and nuts and seeds were a go-to snack.

Today, we can’t leave our front door without facing the temptations of ultra-processed ‘food like products’ at every turn.

Add to that the conflicting advice, sensational headlines and latest fad diets that often single out one component….’carbs are the enemy’, ‘fat is at fault’, ‘sugar is the culprit’, and it’s no wonder we’re confused. Do you think the cavemen of days gone by sat around the campfire at night talking about this or worrying about how many ‘points’ they’d eaten that day?

There is so much pressure to find the one perfect diet, when the hard truth is, there isn’t one. This is evident from the Blue Zones around the world, populations known for having good health, low levels of chronic disease and a higher than average number of people living beyond 100. They all have quite different diets, from carnivore to vegetarian, high fat to high carb, which reinforces the fact that there is no one size fits all diet and that what works for one person won’t necessarily work for another.

So, what should you eat?

What’s right for you will depend on a number of factors including your current diet, state of health and stage of life. This is why I am passionate about personalised nutrition. There are also key nutrients and food groups that are particularly beneficial for brain and mental health which warrant a blog in their own right. For now, I will share with you some core principles that we can learn from the Blue Zone populations that I believe everyone can benefit from.

What I’m about to tell you is not new and we all know this deep-down. In fact, it’s probably what your Nan would tell you!

Eat real food – unprocessed, close to its natural state and recognisable as food. If it does come in a packet, make sure it has a minimal ingredient list, that you know what they all are or at the very least can pronounce them

Eat local and in season – seasonal fruits and vegetables are fresher, tastier and higher in nutrients and antioxidants than produce that has been grown halfway around the world, travelled thousands of kilometres and been chemically treated to keep it ‘fresh’

Enjoy treats occasionally – and do so guilt free! There is nothing wrong with having the odd treat. In fact, really enjoying that pizza and glass of wine with your friends will probably be better for you than beating yourself up about it for days afterwards or going without and sitting there glumly with a salad whilst your friends are tucking in!

Sit down and enjoy meals with others – how often do you eat on the run, at your desk, in front of the TV? If you do sit around a table with other people, I bet you still have your phone with you and check it at least once! Sadly, this is the norm today. For the most part we have lost the enjoyment of eating and the opportunity it gives us to connect with others. Those on the Mediterranean with their long, leisurely lunches may just be on to something!

So why not set yourself a goal of incorporating these principles over the next week? Try cooking a delicious meal from scratch, using fresh, local produce and enjoy it around the table with your family or friends, followed by a homemade treat for dessert. You’ll have ticked all the boxes and your body and brain will love you for it!