YMCA Healthy Living Magazine, powered by n4 food and health YMCA SUMMER 2020 | Page 9

FOOD CAN INFLUENCE
OUR MENTAL HEALTH
THROUGH INFLAMMATION
AND OUR GUT
SMILES trial
This twelve week study looked at the effect of dietary
intervention on individuals with moderate to severe depression.
The dietary intervention group received seven sessions with a
dietitian, who primarily focused on improving the participant’s
diet quality through a modified Mediterranean diet, whilst the
control group received seven social support sessions but no
dietary advice. In the diet group there was no focus placed on
weight loss or exercise – the intervention was purely aimed to
increase diet quality. The Mediterranean Diet is high in
vegetables, lean proteins, fish, “healthy” fats and wholegrains,
and low in processed foods.
The result
After twelve weeks, psychological testing was repeated, which
showed that participants in the dietary intervention group had
significantly improved compared to the social support group.
Within the diet group, one third were significantly less
depressed, and almost one third were no longer depressed.
Indeed – it appears our diet can be a valuable tool in helping to
treat and sometimes even resolve depression.
How does diet affect our mood?
The effect of food on mood is certainly complicated, but two
major ways that food can influence our mental health is
through inflammation and through our gut health.
Studies indicate that diets high in processed and
convenience foods promote inflammation within our gut and
brain. Early research indicates that the gut microbiome (the
living organisms inside our gut) appear to be a key player in
our health – particularly in relation to mental health.
Processed and convenience foods are not only inflammatory
– they are also loaded with saturated fats and sugars that are
shown to have a damaging impact on neurotrophins.
Neurotrophins are proteins that protect the brain, support the
growth of new brain cells and ensure proper functioning of
neurones. Studies show that our diet quality can even affect
the size of our hippocampus (a section within the brain
important for learning, memory and mental health).
Here are five ways we can keep our ‘good’ gut
bacteria happy
} } Eat more plant foods every day – fruits, vegetables,
legumes, nuts, seeds and grains.
} } Include more fibre and wholegrains (which keeps the
bowels moving and healthy).
} } Eat fermented foods (which contain beneficial bacteria)
and prebiotic fibres that feed them, like nuts, seeds, grains
and legumes.
} } Eat foods rich in antioxidants – think fresh, seasonal and
brightly coloured plant foods.
} } Reduce processed foods high in sugar, additives and
saturated fats (to minimise stress on our system).
Final thoughts:
It’s clear that the quality of our diet can have a huge affect on
our nutrition, energy levels and mental health. And for a
complicated subject, the advice is pretty simple: make sure
to load your plate up with plenty of plant foods in different
colours. Try to keep the processed and fast foods to
“sometimes”, and think about ditching the “weight loss at any
cost” mentality.
DID YOU
KNOW?
Serotonin is a brain chemical or neurotransmitter
associated with elevated mood and reduced pain. It
can actually be found in foods like bananas, and
produced by our gut bacteria – which sounds like a
quick fix, right?
Unfortunately, it’s just not that simple.
While
serotonin might be absorbed from foods or made by
our gut cells, this form cannot actually cross the
blood-brain barrier and enter our brain. Sorry, but we
can’t promise you that eating bananas will make you
instantly happier!
SUMMER 2020 YMCA HEALTHY LIVING MAGAZINE
9