When individuals are finding an increase in both physical and mental symptoms, it’s often at this stage. An escalation in anxiety and depression, as well as the manifestation of new mental health symptoms, are often reported to me. It tends to occur due to their current eating habits disrupting their gut microbiome,” she expresses. “When the gut experiences inflammation, it can cause inflammation in the brain due to their connection – they are part of the same ecosystem.”
Need tips on eating habits for improved mental health? Below are her thoughts.
Intentionally replace an unhealthy habit with a healthier option
“Most of us can identify when we have adopted an unhealthy habit. For instance, during the pandemic, increased alcohol consumption or overeating comfort food like ice cream became common amongst many people. This was primarily due to increased stress levels while staying at home. Recognizing such habits and replacing them with healthy ones is beneficial. In my first book, The Food Mood Connection, I detail a recipe for ice cream made from fruit, which is a far healthier substitute given that fruit is wholesomely nutritious. A single serving of this will not just make you feel satiated, but also provide you with necessary nutrients.”
Choosing whole foods…
“…Over the processed variations. A prime example would be opting for a fresh clementine or mandarin over drinking orange juice, which usually contains added sugar and is devoid of fibre. Consuming whole foods is crucial. It’s also worth noting that even ‘healthy’ foods can have processed versions. Nowadays in the U.S., various styles of processed cauliflower such as cauliflower nuggets and pizza crust are widely available. Preparing these at home is a healthier option since one knows the ingredients used. The store versions are usually processed and have additives, making them unfavorable. Always opt for whole, natural food.”
The composition of your plate
“The more you consume healthier foods, the better it is for the healing of your gut microbiome and resultant improvements in how you feel. Include more whole foods in your diet. Ideally, half your plate should consist of different colourful vegetables and greens; combined with lean proteins like tofu or chicken; and a portion of healthy fats such as slices of avocado. Including a serving of grains like quinoa or brown rice is beneficial too.”
Supplements can make a difference
“We all may fall short in maintaining a perfect diet; hence, supplements can help bridge the nutritional gaps. Ashwagandha is a good supplement for anxiety, despite its bitter taste, as it is supported by solid clinical trials. Widespread Vitamin D deficiencies make it necessary to include it in one’s regimen if required. According to WHO, iron deficiency is the most common nutritional lack globally, so ensure your diet features enough iron from varied protein sources.”
Go for gradual and consistent transformations
“Think of it as a marathon and not a race. If you plan to discard all your current food items and make multiple dietary changes overnight, it’s unlikely to be sustainable. In a few days, you’ll probably revert to the foods you’ve been trying to avoid, so aim for minor habitual alterations and build on them as you start feeling better.”
It’s at this point that many people see an uptick in symptoms–both physical and mental. “They will come to me with increased anxiety and depression, an onset of new mental health symptoms, simply because the way they’ve been eating is disrupting their gut microbiome,” she says. “When the gut is inflamed, that leads to inflammation in the brain because these organs are connected – it’s an ecosystem.”
So what are her tips for eating for better mental health? Find her insights, below.
Consciously swap an unhealthy habit for a healthy one
“Most of us are aware when we have picked up an unhealthy habit. As an example, during the pandemic, many of us began to drink more wine or comfort-ate excessive amounts of ice cream when we were at home because it was a stressful time. Whatever it is for you, it’s worth paying attention to that habit, and see if you can swap it for something healthier. In my first book, The Food Mood Connection, there is an ice cream recipe made from fruit, which is obviously a much healthier choice as fruit is a whole food. You can have a portion of that and feel satiated, plus you get the nutrients from the fruit.”
Reach for whole foods…
“…Rather than a processed version of them. A good example is orange juice–eat an actual clementine or mandarin instead of drinking the juice. The juice often contains added sugar and the fiber is removed. Eating actual food is so much more important. Another thing to note is that there are often many processed versions of healthy foods. A big thing in the US now is processed types of cauliflower, including cauliflower nuggets and pizza crust. If you’re making it at home and have time to break the cauliflower down and cook it into a crust, then that’s great, because you know what’s gone into it, but many of the versions that are sold in stores are processed and contain additives, which are not healthy. Always look for the actual food.”
What should be on your plate
“The more times you reach for healthier foods, the better position you’ll be in to heal your gut microbiome and start to feel better. Incorporate more whole foods. On each plate, I’d say 50 percent should be different colorful vegetables and greens; then a lean protein, such as tofu or chicken; then a healthy fat, like a few slices of avocado. You also want a grain of some kind, which could be a bit of quinoa or brown rice.”
Supplements can help
“I don’t think any of us eat a perfect diet, so supplements can be good to address nutritional gaps. A good supplement for anxiety is ashwagandha–it’s bitter tasting but it is backed by good clinical trials. Many are deficient in vitamin D, so it’s important to check and supplement if needed. Globally, the World Health Organization has identified iron deficiency as the most common nutritional deficiency, so make sure you’re getting enough iron from different protein sources in your diet, whether that’s via meat or plants.”
Make small and steady changes
“This is a marathon and not a sprint–if you say you’re going to throw out all of your food and make 10 different changes today, it’s unlikely you’ll be able to sustain that. After three to four days, you’re going to start eating the foods you’re trying to avoid, so make small habitual changes. As you start to feel better, build up on them.”