Fueling for your mental health

An important part of taking care of ourselves is making sure that our bodies and minds have enough energy and support to function effectively! While this can come from many sources, a major one that we have control over is the food that we choose to fuel our bodies with. Research shows that there is a strong connection between our brains and our guts (gastrointestinal system), sometimes referred to as the brain-gut connection. 

Although we may not realize it, our gut produces a large percentage of the serotonin in our bodies. Serotonin is a neurochemical that plays a large role in regulating mood, digestion, and sleep, among other important processes that are heavily implicated in our mental health and general feelings of wellbeing. That being said, it can be useful to be aware of foods that support our gut and, consequently, serotonin production if we are hoping to find ways to support our mental health and wellbeing. Below are a handful of foods that have been proven to support mental health and the brain-gut connection. 

Fatty fish: Fish such as salmon, sardines, and cod are high in omega-3 fatty acids, which are powerful anti-inflammatory compounds that help support brain function and mood regulation by reducing inflammation in our brains.

Leafy greens: Dark leafy greens such as kale, spinach, collards, and broccoli are rich in nutrients that help our brains function more effectively, and subsequently improve our mental health!

Fermented foods: Fermented foods such as yogurt, kimchi, and kefir are high in probiotics, which are compounds that help support the gut-brain relationship and regulate stress responses.

Nuts and seeds: Nuts and seeds such as walnuts, almonds, and cashews contain compounds including omega-3 fatty acids, magnesium, and zinc which have been shown to improve emotional resilience and support the reduction of anxiety-related symptoms. 

Whole grains: Whole grains such as oats, quinoa, and brown rice contain complex carbohydrates, fiber, and B vitamins that serve to stabilize blood sugar and support the production of serotonin. In short, these grains provide an important kind of carbohydrates that our brains and guts need to function as best as possible!

Berries: Berries such as strawberries, blackberries, and blueberries have compounds called antioxidants that reduce inflammation and oxidative stress - meaning that they can help support a positive mood! 

Above all, it is important to note that doctors and medical research generally recommend consuming a balanced diet, and the foods listed above are few options that can be included as part of a balanced diet. Additionally, research has specifically shown these foods to support mental health through the brain-gut connection. But, this list is by no means comprehensive, and there are numerous ways that food can be involved in mental health-boosting activities; whether that may be cooking with loved ones, sharing a meal with friends, or enjoying a favorite sweet treat. At the end of the day, you know your body best, and this blog simply exists to share insights from research and the literature with you, not to provide strict nutrition guidelines.

Overall, research points towards the idea that food can be an important component of mental health-related healing. Just like our other muscles benefit from receiving certain nutrients when recovering from a hard session on the track, field, court, or in the gym, our brains benefit from receiving certain nutrients as well!