You may have wondered, does not eating affect your mental health? Most people know that food impacts their physical health. However, the connection between what’s on your plate and what’s on your mind is more robust than you might think. Your food choices, including fad diets where you’re not eating, affect your mental health. Let’s see how your gut health intertwines with your well-being and how a balanced diet can improve your mood and cognitive function.
How Nutrition Affects Mental Health and Brain Function
When it comes to improving your mental health, you may think of therapy and medication while overlooking the importance of diet. Food acts as fuel for the human body, and the brain uses an estimated 20% of the body’s total energy. The brain is a complex organ that relies on nutrients to manage all the body’s essential processes, from thoughts to heart rate.
Nutrition impacts how you think, feel and cope with stress. Your diet influences the production of neurotransmitters, which regulate mood, thought processes and emotions. About 95% of serotonin, a neurotransmitter closely associated with mood, is produced in the gut. Modern antidepressant medications work by boosting serotonin levels, which shows how much this neurotransmitter can influence mood.
Certain foods provide the vitamins, minerals and antioxidants necessary to support cognitive function. One example is omega-3 fatty acids, which help maintain the structure and function of brain cells and may even reduce symptoms of depression and anxiety.
However, a diet high in processed foods, sugars and unhealthy fats can cause inflammation, which can lead to mental health issues. Studies have consistently connected diets high in junk foods, which lack essential nutrients, to an increased risk of developing symptoms of mental health conditions.
Does Not Eating Affect Your Mental Health?
Not eating enough can negatively impact your overall energy and well-being. A lack of appropriate nutrition can lower blood sugar and make you tired, anxious and irritable. The brain needs a steady supply of glucose to function. When you don’t provide it with enough fuel, you may start experiencing symptoms of conditions such as depression and anxiety.
Prolonged periods without food intake can also trigger the release of stress hormones, such as cortisol. These hormones are meant to help during short-term periods of hunger or stress. However, when food deprivation becomes frequent or prolonged, elevated cortisol levels can contribute to anxiety, tension and even depressive symptoms. Over time, restricting food intake causes nutrient deficiencies, impairing neurotransmitter function and, consequently, emotional stability.
Even if you’re not skipping meals, a diet low in nutrients and high in processed foods can still negatively impact your mental state.
Foods That Support Mental Wellness
Certain foods can promote brain health and improve the way you feel. Aim to include some of the following nutrients in your diet for better mental health.
- Magnesium. You can find this mood-boosting mineral in foods including dark chocolate, spinach and almonds.
- Omega-3 fatty acids. Walnuts, flaxseeds and fatty fish, such as salmon, contain omega-3s, which may reduce inflammation and support cognitive function.
- B vitamins. Found in leafy greens, eggs and whole grains, these essential vitamins may help regulate mood and increase your energy levels.
- Probiotics. Gut health is closely linked to mental health. Foods rich in probiotics, including yogurt, kefir and fermented foods, can promote better digestion and keep your gut in optimum condition.
- Antioxidants. Berries, spinach and kale are rich in antioxidants, improving memory and cognitive function and reducing symptoms of common mental health conditions, such as anxiety and depression.
Maintaining a Balanced Diet
Staying mindful of your nutritional needs doesn’t mean you must always eat perfectly healthy meals. There’s nothing wrong with occasionally indulging in processed or sugary treats. Making better food choices is about finding a balance in your diet. Fruits, vegetables, whole grains, lean proteins and healthy fats provide the essential nutrients your brain needs to function well. Eating regularly, avoiding excessive sugar and staying hydrated can make a big difference. You may want to try:
- Planning your meals. Take the time to plan your meals for the week. Aim to fill your plate with colorful vegetables, lean proteins, whole grains and healthy fats. Meal planning can help you ensure you get enough nutrients and prevent the last-minute temptation to grab something unhealthy.
- Eating regularly. Eating small, balanced meals throughout the day can help keep your blood sugar levels stable and maintain your energy levels.
- Staying hydrated. Dehydration can lead to tiredness and difficulty concentrating, so drink at least eight glasses of water daily.
- Limiting processed foods. It’s not necessary to completely remove these from your diet. However, you may want to reduce your junk food consumption, as these foods are often high in sugars and unhealthy fats that can lower your mood and energy levels.
- Staying mindful of your eating habits. Pay attention to how different foods make you feel. Practicing mindful eating can help you make better food choices and enjoy your meals more.
Your specific nutritional needs vary based on your lifestyle. People with dietary restrictions and mental health concerns may benefit from consulting a nutritionist before implementing any diet changes.
While diet effects on mental health are significant, trying a sudden, complete overhaul isn’t ideal either. Instead, slowly implement healthier options to your meals without pressuring yourself to achieve “perfection.” Small and consistent changes can set you up for success in getting the nutrition you need and feeling your best.
Working on Your Wellness Journey
Changing your diet may help improve your mental health, but it may not be enough. The Mental Health Hotline is available 24-7 and can connect you to the supportive services you need.
