The role of nutrition is far-reaching and can impact every part of the body, and as our body systems are all interconnected, it’s no surprise that what you eat can impact your mental health and mental wellbeing.
A key mechanism in this aspect is understanding the role of the Gut-Brain connection, a bidirectional communication pathway that means our digestive health can influence brain function and mood, and vice versa.
Key Neurotransmitter
Serotonin, a key neurotransmitter in regulating mood, sleep and appetite, is largely produced in the gut. One area that can impact the production of serotonin is nutrient factors, therefore ensuring our diet includes some of the key components is crucial for this essential neurotransmitter.
Optimal Vitamin D, B6, magnesium, omega-3 fatty acids and tryptophan (the precursor to serotonin) should be included in the diet to support this production.
Having a diverse and balanced gut microbiome, supported by fibre-rich vegetables and fermented foods can support serotonin production and the gut-brain axis.
Blood Sugar
Optimising a healthy blood sugar balance can support mood swings, irritability and fatigue and is often overlooked. Consuming foods high in sugar and refined carbohydrates can lead to sudden increases and crashes of blood glucose, leading to fatigue and irritability.
These foods can also disrupt the gut microbiome further, having a knock on effect of serotonin production, as mentioned earlier.
Focusing on whole foods, rich in vegetables, healthy fats and lean, quality protein can help to regulate day-to-day blood sugar peaks and troughs.
Conclusion
Nutrition is just one area of several fundamental building blocks, including sleep, exercise and social interaction, that we can use to support our mental health and resilience.
