The Mind-Gut Connection: How Nutrition Affects Your Mental Wellness

Could you eat your way towards better mental health? Is there food or certain nutrients that facilitate improved mood and energy levels? While the idea of “food as medicine” has existed for centuries, modern science is now inching closer to gathering evidence around how nutrition impacts the brain and why.

While nutrition alone can’t fix serious mental health struggles, encouraging a healthy microbiome could be helpful, as the gut is where approximately 90% of your serotonin is produced, the neurotransmitter responsible for mood, sleep, and appetite regulation.

But serotonin isn’t the only piece of the puzzle in the mind-gut connection. The gut communicates constantly with your autonomic nervous system and your brain via the vagus nerve and neurotransmitters. Research indicates that certain mental health conditions may be correlated with changes in the microbiome.

If you’ve ever wondered whether your nutrition and gut health can improve your wellbeing, read on, as we asked our experts at VP MindCare to share more about which dietary strategies could be helpful.

Omega-3 fatty acids and flexible cell membranes

The types of fats you eat become part of your cell membranes. Omega-3 fatty acids are a type of fats that make your cell membranes less rigid. A more flexible neuron membrane leads to better functioning, while more rigid membranes and omega-3 deficiencies are linked to slower processing speed and a higher risk of mood imbalances under stress.

While the effect of omega-3s on brain functioning is unlikely to be dramatic unless a significant deficiency is present, giving your brain the fuel it needs to work at an optimal rate is likely to help.

Sugar and mood stability

Your brain uses glucose to function; however, when there’s a lot of sugar in your bloodstream after a meal, a blood sugar crash often follows as your body tries to stabilize glucose levels. When glucose drops rapidly after a meal, your brain may struggle to adjust and, to cope, releases stress hormones. When blood sugar is high, you may feel lethargic, and when it drops too low, the stress hormones may make you feel nervous and jittery.

Eating more balanced meals that contain protein, fats, and carbohydrates can help stabilize blood sugar, leading to steadier energy levels instead of highs and lows, and may improve mood for some people.

Fermented foods may help with depression

Supporting your gut microbiome can help with neurotransmitter production, inflammation levels, and oxidative stress in the body. A specific bacterium, Lactobacillus rhamnosus, is being studied for its potential benefits in depression. While many bacteria found in fermented foods are touted for supporting overall health, this particular strain, found in various fermented dairy products and plant-based ferments, has been shown to reduce depressive symptoms in some people.

Learn more about how lifestyle changes could improve your mental health

Not everyone can be helped through dietary changes alone, but under specific circumstances, lifestyle changes may be beneficial. 

If you are struggling with your mental well-being and are unsure what steps to take next, yet want answers, contact us to schedule an appointment. Our providers offer standard services such as psychotherapy and counseling, but they also take a holistic approach to brain health. 

Contact us to schedule an appointment at our offices in Anchorage, Alaska, or Lexington, Kentucky, to learn more about how we can help.