Why is eating healthy also good for your mind and mood?

It’s a no brainer that eating healthy can improve your physical wellbeing. However, did you know that eating healthy can also improve your mental wellbeing? In this blog, we discuss some exciting research that suggest that what we eat can also affect how we think and feel.

The Food and Mood Centre (Deakin University) recently published a ground-breaking study looking at the relationship between diet and depression. Participants diagnosed with moderate to severe depression were randomly allocated to receive either dietary support or social support group. The dietary group had seven consultation sessions with a nutritional expert and were encouraged to adopt a modified Mediterranean diet – lots of fruit, vegetables, wholegrains and healthy fats. The social support group had seven sessions with a researcher in which they engaged in neutral conversations. At the end of the 3-month trial, the results showed that the dietary group had a greater reduction in depressive symptoms compared to the social support group. Overall, this research provides strong evidence that dietary changes should be considered in the treatment of depression. 

Now let’s look at two main reasons why changing diet can affect your mood. First, there is a lot of research which shows that beyond just digesting food, the gut can influence what goes on in our brain (Enders, 2015; Mayer, 2016). Scientists have found that the lining of the human gut wall contains a network of nerves that is as large and complex as the brain. This ‘gut-brain’ can talk to the brain through a vagus nerve and affect different areas in the brain that control emotion, fear, self-awareness and motivation. Also, most of the signals that travel along the vagus nerve come from the gut not the brain. Interestingly, scientists have found that stimulating the vagus nerve alone can make a person feel more anxious or relaxed. Therefore, in 2010, the European Union approved the use of vagus nerve stimulation for severely depressed patients that did not respond to conventional treatment. 

Second, recent research suggests that the type of bacteria in your gut can affect your motivation and mood. New antidepressants are often first tested on ‘depressed’ mice who are forced to swim around a container of water too deep for them to stand; mice who take the antidepressants should swim longer than mice who do not. Some scientists took this further and fed some mice with a strain of ‘good’ gut bacteria (Lactobacillus rhamnosus JB-1). The result was that mice with the ‘good’ gut flora swam longer. Essentially, this means that eating food that encourage ‘good’ gut bacteria – such as yoghurt, sauerkraut and kimchi – is not only good for your immune system but also good for your mood!

We’ve only just skimmed the surface of the fascinating world of gut-brain psychology. There is also so much that we still don’t know about the gut-brain connection, gut bacteria and how it is related to how we think and feel. However, we can definitely say that what we put into our gut has a strong effect on how we think and feel. Maybe there is scientific truth to the idea that we are what we eat ☺

If you would like some support with managing your mood through diet, why not give us a call? Our team of highly-skilled psychologists are here to help. 

References:

Cryan, J C. & Dinan, T. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews, 12, pp 701-712.

Enders, G. (2015). Gut: The inside story of our body’s most underrated organ. Melbourne-London: Scribe.

Jacka, F.N. et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine. 15 (1), 23.

Mayer, E. A. (2016). The mind-gut connection: how the hidden conversation within our bodies impacts our mood, our choices, and our overall health. New York: Harper Collins.

We all have those friends or family members who seem to fall pregnant the instant they decide to have a child. This is fantastic for them, however, for those who have been trying for months to conceive, or maybe years, the news can be bitter-sweet.  What hurts even more is when people ask “when are you going to start a family!?”, not realising you have been trying and agonising over it, or when you see, yet again, ANOTHER negative pregnancy test result.

Every month, if you have a 28-day cycle, is a waiting game. There’s hoping, but also not wanting to get your hopes up. Lots of Googling about what could possibly help with falling pregnant. Oh, and don’t forget all the money you’ve spent on ovulation tests, pregnancy tests, and (for those further along the journey) specialist appointments. There’s the feeling of grief when you get your period, there’s tears, feelings of inadequacy, anger, and sometimes sheer despair.

A lot of people don’t realise that you don’t have to lose a child or a pregnancy to experience loss, stress, grief, and a sense of hopelessness.  They also don’t realise that when you reach out for help and to talk it out, that “you’re stressing too much, try to relax” is not helpful.

This is why accessing professional support can be so helpful.  Falling pregnant can be extremely difficult, and more distressing than most people realise (unless they have been through it themselves). And whilst I would love for you to call us and book in if you are facing this very issue, I know that your journey is yours, and you need to do what’s right for you at this point in time. So, what can you do to help yourself?

• Get educated – You need to learn how your cycle works – start tracking it in an app. Many women have cycles which are not 28 days in length, which could mean you aren’t trying to conceive when you are actually ovulating (you can purchase ovulation kits to help you work this out).
• Speak to your GP – they may be able to conduct some tests, provide you with some more information, or refer you to a specialist if they have reasons to believe you need extra intervention.
• Take better care of yourself – this means eating well, taking time to unwind, to exercise, and have fun. Start cutting out things that aren’t good for your body, such as smoking, binge drinking, or taking illicit drugs. Think about what makes you happy, and DO IT. Do the things you may not be able to do as easily if you start a family.
• Connect with others on the same journey – there are lots of supportive Facebook groups you can join where people share their stories, resources, and a laugh.
• Remember, you have options! IVF has come a long way and is now more accessible and affordable than ever with private (e.g. Monash and Melbourne IVF) and public IVF clinics available in Melbourne (e.g. Adora Fertility, formerly Primary IVF).
• Talk it out with someone you trust – sometimes just talking it out can make the world of difference. Bear in mind, your trusted person will try to alleviate your worries by offering advice or solutions, but if you just need them to sit and listen, let them know. If you want them to distract you, say so. Ask for what you need.
• Let go of your expectations, “shoulds” and the comparing – Don’t compare yourself to the person who fell pregnant within their first month of trying. Mind you, this is quite unusual – 8 months is the average time it takes for a woman to conceive! Also, let go of all the “shoulds” you have (e.g. “I should be pregnant by now”). These thoughts are not helpful. If you find yourself doing this, kindly remind yourself that you’re doing your best and do something nice for yourself.
• If you’ve been trying to fall pregnant for over a year, ask your GP to refer you to a specialist – Specialists can check if you are actually ovulating, if there are any medical issues which need addressing (e.g. PCOS, partner’s low sperm count), and guide you on the best way to move forward.

Remember, this is a journey, and your journey is unique. How you navigate your way through is totally up to you.  If at any time on your journey you’d like some extra support, give our office a call. We’re always here to help.

About the author: This blog was written by Laura Forlani, Director and Clinical Psychologist at Your Mind Matters.       Laura has experience helping adults overcome a wide variety of difficulties such as mood and anxiety disorders, problems arising due to changes in personal circumstances (e.g. family breakdown or a change in career) and has a special interest in helping clients on their journey to becoming parents. Laura’s approach to therapy involves education, collaboration, and evidence-based interventions such as cognitive-behaviour therapy, skills training, and relaxation strategies.