Feed Your Brain: Connecting Nutrition and Mental Health

Author: Kelly Hall, BA

Geriatric and Family Medicine Associates partners with many community members to provide integrative care for our patients. Meet Kelly Hall, an Integrative Nutrition Health Coach from Jefferson Center for Mental Health. Kelly primarily provides services at Geriatric and Family Medicine Associates on behalf of Jefferson Center.

It's widely known that nutrition plays a key role in physical health, but did you know that research shows nutrition directly affects a person's mental and emotional well-being as well? Often, people feeling anxiety or depression turn to comfort food, which can create discomfort for the brain and exacerbate those pre-existing feelings. Individuals who fill their plates with fruits, vegetables, and whole foods tend to have a more positive mood and lower anxiety, depression, and other mental health concerns.

Have you ever felt “butterflies in your stomach” when you’re anxious or stressed? This is a perfect example of the connection between our gut and brain, called the gut-brain axis. While our brain sends signals to our gut, our gut is also sending signals to our brain. Because our gut gets its information from the food we put into it, the foods we eat can influence our mood, emotions, and overall mental health. This happens because these foods help determine what signals our gut sends to our brain, including signals that impact our mood and emotions. Our gut also produces many of our body's "feel good" chemicals based on the foods we eat. So, the better we feed our gut, the more positive signals will be sent to our brain, leading to better moods and less anxiety, stress, depression, and other mental health concerns.

Many signs and symptoms show our eating habits may negatively impact our mental health, including fatigue, insomnia, nervousness, mood swings, depression, memory issues, and stomach issues. The good news is we can support a positive mood and reduce mental health concerns through our eating habits. However, remember that experiencing any of these symptoms does not guarantee our eating habits are the cause or cure.

The best thing we can do for our bodies and brains is to consume a diet that prioritizes fruits, vegetables, and other whole foods, such as whole grains, nuts, beans, fish, poultry, and eggs and reduces processed foods. We can also 'feed' our gut with gut-healing foods, such as fermented foods, pre- and pro-biotics, and anti-inflammatory foods to ensure our gut is healthy and supporting our brain. A tip encouraged by many health coaches is to focus on the good things you can add to your diet rather than what to take out, allowing you to have a mindset of abundance rather than scarcity. Finally, remember that eating habits are individualized, and no one type of food can cure any mental health symptoms. It is best to focus on a balanced diet rich in whole foods.

If you have concerns about your mental health, talk to your primary care provider or a mental health professional. If you think you have a behavioral health emergency, please call Colorado Crisis Services at 1-844-493-8255.