A study out of the University of Reading has found that a poor-quality diet may be associated with changes in the brain structure that are linked to depression and anxiety. This research provides new insights into the connection between what we eat and our mental well-being.
What the Study Found
The study is the first to examine the relationship between diet quality and brain neurochemistry in humans. Thirty adults were divided into two groups based on whether they followed a high- or low-quality diet. Participants in both groups were similar in age, gender, education, income, and caloric and macronutrient intake.
The quality of the diet was defined by adherence to the Mediterranean diet. Participants reported how frequently they ate 130 different food items, their consumption frequency, and food intake habits. Screening questionnaires were administered to assess current depression, anxiety, and rumination levels. Whole brain MRI scans measured prefrontal cortex metabolite concentrations and gray matter volume.
How to Optimize Mental Health With Diet
Removing common culprits from your diet that disrupt neurotransmitter balance may support mental health and well-being.
“Certain foods can lower GABA levels or interfere with its natural function. Those foods are processed foods, alcohol and caffeine,” said Michaelides.
“Diets high in processed foods, refined sugars, and excessive protein can increase glutamate levels, these foods either directly contain glutamate or promote its production,” he added.
Processed foods and sugary snacks and beverages are also high in trans fats and refined sugars. “These foods can cause inflammation and have been linked to higher rates of depression and anxiety. They can disrupt brain function and mood stability,” said Michaelides.
Rapid blood sugar fluctuations may also lead to mood swings and anxiety, with consistent consumption contributing to long-term mood instability.
It’s also best to limit alcohol consumption. Michaelides said, “Alcohol is a depressant that can disrupt neurotransmitter balance, leading to increased anxiety and depression over time.”
Excessive amounts of caffeine are also best avoided, as they can interfere with sleep and exacerbate anxiety.
When it comes to what to include in your diet to support mental health, appropriate protein intake is key.
“To have healthy neurotransmitter production, you must have proper protein intake,” said Michaelides.
When our bodies digest proteins, they are broken down into smaller molecules called amino acids. Amino acids make up neurotransmitters.
“In short, ensuring a varied protein intake supports optimal neurotransmitter function and mental health,” he said.
Sources of high-quality protein from fatty fish such as salmon and mackerel come with an added mental health boost. These high-quality proteins are rich in omega-3 fatty acids, which reduce inflammation and support neurotransmitter production, which is linked to lower risks of depression and improved cognitive function.
Other foods to add to your diet for a mental health boost include leafy green vegetables for their folate content. Michaelides noted that a folate deficiency is associated with a higher risk of depression.
Berries offer a boost in antioxidants and “protect the brain from oxidative stress, a factor linked to mental health disorders,” he added.
Nuts and seeds are excellent sources of magnesium, and sufficient magnesium intake is linked to reduced symptoms of anxiety and depression, he said.
Michaelides also recommends fermented foods such as kimchi and yogurt. “They promote a healthy gut microbiome, which can influence brain chemistry and improve mood,” he said.
