There is increasing evidence that there is a close connection between diet and mental health. There are probably foods that improve our mood. The microbiome in particular seems to play an important role.
The corona pandemic has left its mark. The bellies of the Germans have grown strongly in the last few months. The “Corona-Wampe” can be felt and seen everywhere. Around 40 percent in this country state that they have increased significantly. On average almost six kilos, that applies to men and women alike. No wonder, especially in times of stress and uncertainty, we tend to resort to so-called feel-good food. Pizza, hamburgers, ice cream, chocolate – afterwards we feel more comfortable for a short time. But in the long run they don’t seem to have a particularly positive effect on our mood and mood.
The high-sugar and fatty food that we crave when we are stressed and in a bad mood doesn’t seem to be particularly good for our mental health in the long term, according to recent studies. A lot is happening in nutrition right now. There is a lot of research going on in this relatively young field, which is why new knowledge is increasing. Sure, you know the connection between diet and physical health. But now there is a growing connection between what we eat and how we feel.
The gut is our second brain
For a long time the intestine was viewed as a boring digestive tube. Today it is often referred to in medicine as the second brain. Because the relationship between our thinking organ and the intestine seems to be very close. The development of the embryo in the womb shows that the nerve center in the intestine actually arises from the same tissue as that in the head. It is criss-crossed by countless millimeter-sized circuits that organize the onward transport of food. There is a so-called intestinal-brain connection through which the two organs communicate with each other. With a healthy diet, the microbes in the gut produce neurotransmitters such as serotonin and dopamine. Two substances that control our mood and feelings.
There are now clear indications that some mental illnesses such as anxiety, but also possibly an imbalance in the microbiome, could be caused. For example, large studies have shown that people who ate highly nutritious foods were less depressed and happier overall.
In a particularly impressive study by depressed test subjects were followed for three months. In the group that ate more healthily, almost a third of the people were no longer considered to be depressed. In the control group it was only eight percent.
Proper nutrition can have a positive effect on depression
What should you eat to improve your mental health? Above all, it should be on the menu. In addition, fish, eggs, nuts or fermented foods such as sauerkraut or yoghurt. But also canned beans and lentils or canned fish such as salmon, tuna or sardines.
But there is also evidence that not all diets are equally effective. For example, a study published in the respected scientific magazine “” in 2019 showed that the so-called Mediterranean diet reduces the tendency to develop anxiety attacks – but no effect on depression could be proven. Dietary supplements such as vitamin D, selenium or omega-3 fatty acids do not seem to have the positive effects of “real” foods. Taking them did not improve depression or anxiety.
Based on these results, numerous clinics around the world have adapted their treatment methods. In addition to traditional therapy, the focus is also on nutritional advice and education. In New York the was founded to treat patients with mental health problems with a new diet. One of the most important tenets there: “Fish, greens, nuts, beans and a little dark chocolate.” Because these foods are suspected of promoting the formation of protein (BDNF). This in turn protects existing neurons and stimulates the growth of new ones. They are also high in fiber, fiber, unsaturated fatty acids, antioxidants, omega-3 fatty acids and other nutrients that are good for our microbiome. Most importantly, they seem to reduce the build-up of dangerous inflammation in the body.
