Understanding how nutrition and brain health are linked
with Renee McGregor
As a sports dietitian and eating disorder specialist, I’ve spent years exploring the intricate relationship between nutrition and mental health.
The relationship between nutrition and mental health
It’s essential to recognise that the relationship between nutrition and mental health is highly individual.1
The recent pandemic underscored the importance of mental health, with isolation and disruption of daily routines leading to increased stress and anxiety.2 Many people turned to comfort foods or convenience foods delivered via apps, which can sometimes lead to poorer dietary choices, and though we’re out of the pandemic, that disruption could have lasting impacts for some people.
While it’s essential to enjoy food and not view it in terms of “good” or “bad,” maintaining a balanced diet is crucial for your health.3 This also relates to avoiding restrictive diets when they aren’t medically necessary, as these can negatively impact your mood. Many people don’t realise that your body can sense when it’s being deprived of food, interpreting it as a threat. This can lead to increased anxiety and low mood.4
One practical approach is the 80:20 rule: aim to eat nutritiously 80% of the time while allowing yourself some flexibility the other 20%.5 This balance can help maintain a healthy relationship with food without feeling deprived.
The role the gut-brain axis plays
One concept that has gained significant attention is the gut-brain axis. The gut microbiome has a number of functions ranging from synthesising some vitamins, short chain fatty acids and even neurotransmitters, all necessary for our physical and mental health.1
The area of research that is most widely accepted and discussed is the impact the microbiome has on your immune health.1 However emerging studies are also showing positive associations with our gut biome and our mental health.1
Our gut is often referred to as our “second brain” due to the vast number of neurons it contains.6 It plays a crucial role in the production of neurotransmitters such as serotonin, often called the “happy hormone,”6 emphasising the significance of gut health in regulating mood and emotions.
A balanced diet is key to gut health
A balanced diet rich in wholegrain foods and fibre-rich, and probiotics can support a healthy gut microbiome.3 The gut microbiome consists of bacteria and other microorganisms that reside in our intestines.3 These microbes play a crucial role in digesting food, protecting against harmful pathogens and maintaining immune tolerance.3
Remember, there's no one-size-fits-all solution—listen to your body, find what works for you, and don't be afraid to seek professional guidance when needed.
Factors such as genetics, early life nutrition, and even cultural dietary practices play a role in shaping our gut microbiome.1 For instance, someone who grew up with a traditional Indian diet may have a different gut microbiome than someone who grew up with a Mediterranean diet. Both can be healthy, but their nutritional needs may vary.
Don’t forget to move
In addition to diet, physical activity plays a significant role in mental health.7 Movement, whether it’s a walk, yoga, or a more intense workout, can improve mood and reduce symptoms of anxiety and depression.7,8 However, it’s important to find a sustainable routine that fits your lifestyle, rather than making drastic changes that are hard to maintain. Studies have shown that if we take exercise to extreme and don’t fuel sufficiently or appropriately, this can actually have a negative impact on our gut biome.9,10
Remember, there’s no one-size-fits-all solution—listen to your body, find what works for you, and don’t be afraid to seek professional guidance when needed.
You can hear more from Renee on Series 2 of the Mind If I Join You? Podcast and find more about what she is up to by visiting her website: https://reneemcgregor.com/
This article has been developed and funded by Lundbeck and is intended for UK audiences.
References
- Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut Microbiota’s Effect on Mental Health: The Gut-Brain Axis. Clinics and Practice, 7(4), 987.
- World Health Organization. COVID-19 pandemic triggers 25% increase in prevalence of anxiety and depression worldwide. Available at: https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide [last accessed October 2024]
- Zhang, P. Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health. International Journal of Molecular Sciences, 23(17), 9588. Available at: https://doi.org/10.3390/ijms23179588 [last accessed October 2024]
- Counselling Directory. How restrictive eating impacts your body and mind. Available at: https://www.counselling-directory.org.uk/memberarticles/how-restrictive-eating-impacts-your-body-and-mind [last accessed October 2024]
- Livestrong. The 80/20 Diet Rule. Available at: https://www.livestrong.com/article/540174-the-80-20-diet-rule/ [last accessed October 2024]
- Gershon, M. D., Margolis, K. G. The gut, its microbiome, and the brain: connections and communications. Journal of Clinical Investigation, 131(6), e143768. Available at: https://doi.org/10.1172/JCI143768 [last accessed October 2024]
- Mahindru, A., Patil, P., and Agrawal, V. Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus 15(1): e33475. DOI 10.7759/cureus.33475.
- Mayo Clinic. Exercise and stress: Get moving to manage stress. Available at: https://sportsmedicine.mayoclinic.org/news/exercise-and-stress-get-moving-to-manage-stress/ [last accessed October 2024]
- Dziewiecka, H., Buttar, H.S., Kasperska, A. et al. Physical activity induced alterations of gut microbiota in humans: a systematic review. BMC Sports Sci Med Rehabil 14, 122. Available at: https://doi.org/10.1186/s13102-022-00513-2 [last accessed October 2024]
- The Institute for Functional Medicine. The Gut Microbiome Response to Exercise. IFM News & Insights. Available at: https://www.ifm.org/news-insights/the-gut-microbiome-response-to-exercise/ [last accessed October 2024]
