Just as our mental health has an impact on our physical well-being, so does our mood influence how and what we eat – and the reverse is true in both cases, as improving physical health and eating healthy has shown to have a significant impact on mood and mental health. A good diet correlates with fewer instances of depression, even when accounting for other factors and stressors, and improving one’s nutrition can relieve and reduce anxiety. Clinical nutrition plays a significant role in treating conditions such as depression, emphasizing the importance of systematic research and professional collaboration in advancing the field.
This is doubly important for teens, who are still growing and need as many quality nutrients as possible to reach their full potential. How and why food interacts with the mind is a complex question, and the answer lies in the many interactions between nutrition, nutrients and the brain, as well as the effects of so-called micronutrients – minerals, vitamins, beneficial fatty acids, antioxidants, and polyphenols.
On the flip side, there are the negative effects of certain additives, calorie-dense but low-nutrient foods, diet-related inflammation, and meals loaded with simple sugars and trans fats. Maximizing the good and minimizing the bad – and identifying between them, as well as cost-effective and simple ways to eat “clean” – can go a long way towards reducing symptoms and helping in the management of anxiety and depression.
The Link Between Nutrition and Mental Health
The relationship between nutrition and mental health is complex and bidirectional. A growing body of research suggests that a healthy diet rich in nutrient-dense foods can have a positive impact on mental health, while a diet high in processed foods can exacerbate mental health conditions. The brain is an organ with high metabolic and nutrient demands, and a diet that provides adequate building blocks for monoamine neurotransmitters, such as omega-3 fatty acids, can support mental wellbeing.
Eating a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and lean proteins, ensures that the brain receives the essential vitamins and minerals it needs to function optimally. On the other hand, processed foods, which are often high in unhealthy fats, sugars, and additives, can lead to inflammation and oxidative stress, negatively impacting mental health. By prioritizing a healthy diet, teens can support their mental wellbeing and reduce the risk of developing mental health conditions.
How Nutrition Shapes the Developing Teenage Brain
A healthy diet and a conscious approach to nutrition is no substitute for an individually-tailored treatment plan – but it can be a critical part of it. Identifying a teen’s eating habits and improving on them can help improve symptoms of mental health conditions by:
Nutritional counseling, through structured dietary interventions like the Mediterranean diet, can also play a significant role in enhancing mental well-being and self-efficacy.
Improving Mood and Mental Wellbeing via Key Nutrients
The mysteries and complexities of the mind are ultimately tied to the mechanical and physical nature of the brain, and like most things, the brain needs fuel to run well. Premium fuel does less damage and gives you more mileage, and the same goes for food. The Mediterranean diet, known for its rich inclusion of fruits, vegetables, and healthy fats, has been shown to reduce symptoms of depression and improve mental health outcomes. Key nutrients can protect the brain from oxidative stress, eliminate potential deficiencies, and correlate with better mood regulation. These include:
- Polyphenols: A family of thousands of different compounds (mostly found in plants) thought to play a role in anti-inflammation.
- Omega-3: A fatty acid found mostly in oily fish, certain types of algae, and flax, and a key nutrient that is often missing in standard Western diets and correlates with better heart and brain health.
- Vitamin D: The most important source being ultraviolet light. Vitamin D supplementation is not heavily researched, and a good dietary source would be eggs and fish. However, making sure to get plenty of outdoor activity in during the summer months is often enough to reduce the likelihood of deficiency. Vitamin D may be linked to seasonal affective disorder.
- Folic Acid: A deficiency of which is often linked to depressive symptoms and low mood. Folate supplementation may help improve mood regulation and serotonin levels.
- Tryptophan: An amino acid found in several different protein sources, may have a link to serotonin release and mood regulation. However, more research is needed.
Better Gut Health with Nutrient Dense Foods
Scientists have increasingly been paying more attention to the neurological role that our gut plays, to the point that our digestive tract has colloquially been named the “second brain”. Every human body contains billions of bacteria living in a microbiome within our digestive system, and careful balance and health of these bacteria seems to play a vital role in mood, emotion, and even thoughts.
Our guts are individual enough that people will be sensitive to different foods, meaning your teen may require minor dietary adjustments to keep their gut healthy, and in turn influence their mental health. Probiotic foods have long been associated with better gut health. Some teens are more sensitive to certain foods that may negatively impact their gut. Dietary choices can also significantly influence psychological health, improving mental well-being through proper nutrition.
Experimenting with probiotic foods and food sensitivity diets may impact your teen’s mental as well as physical health. Future, more in-depth gut-related treatments for mood and mental health may include fecal transplants, but it will take time before we fully unlock the mysteries between the gut and our mental health.
Addressing Inflammation via Food
Inflammation is a critical function in the body for preserving important life processes and fighting off potential foreign bodies and infections. It is by no means “bad”. But prolonged inflammation, and inflammatory foods, are associated with several chronic illnesses, stressors, and low mood, as well as much more oxidative stress.
Managing sources of inflammation from outside via anti-inflammatory foods may help certain teens better manage both their physical and mental health. Polyphenols and antioxidants may help reduce unnecessary or excessive inflammation or aid the body’s own antioxidant functions. Additionally, focusing on simple, healthy food can play a crucial role in reducing inflammation and supporting mental health.
The Impact of Nutrition on Mental Illnesses
Nutrition plays a critical role in the prevention and treatment of mental illnesses, including major depressive disorder, anxiety disorders, and attention deficit hyperactivity disorder (ADHD). A diet rich in healthy fats, such as those found in olive oil, and nutrient-dense foods, such as fruits, vegetables, and whole grains, can help alleviate depressive symptoms and improve mental health outcomes. Conversely, a diet high in processed foods and added sugars can exacerbate mental health conditions and worsen symptoms.
Healthy fats, like those in olive oil, support brain health by providing essential fatty acids that are crucial for brain function. Nutrient-dense foods supply the vitamins and minerals necessary for neurotransmitter production and mood regulation. By incorporating these foods into their diet, teens can better manage symptoms of mental illnesses and support their overall mental health.
Healthy Eating Habits for Teens
Establishing healthy eating habits during adolescence is crucial for supporting mental health and wellbeing. Teens should aim to eat a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoiding processed and sugary foods, and limiting screen time and sedentary activities, can also help support mental health. Additionally, teens should prioritize regular meals and snacks, and stay hydrated by drinking plenty of water throughout the day.
Encouraging teens to develop healthy eating habits early on can set the foundation for a lifetime of good mental and physical health. Simple changes, like incorporating more fruits and vegetables into meals and choosing whole grains over refined ones, can make a significant difference. Staying hydrated and maintaining a regular eating schedule can also help stabilize mood and energy levels.
The Benefits of Homegrown Food
There’s more to food than just eating it, and another way in which our diet and nutrition may play a role in treating mental health issues is by taking more interest in the way we grow and precure our own food. Even when space is an issue, certain herbs and spices can be grown on minimal real estate with nothing but a south-facing window and some do-it-yourself (DIY) pots.
For families with more space, setting up a small vegetable patch can be incredibly rewarding, and can make for a source of nutritious food. Pumpkins, leafy greens, potatoes, peppers, and various herbs can easily be grown in a backyard, and gardening has a number of benefits from the rewarding feeling of nurturing something, to the benefit of an outdoor physical activity. A meta-analysis on the topic shows that growing your own vegetables can have a tremendous effect on mood and mental health.
Why Teens Should Learn to Cook for Healthy Eating
Growing and eating good food can affect mental health, and so can preparing it. Not only does preparing a meal help teens cultivate a greater understanding and respect for the ingredients they’re working with, but cooking itself is a creative craft, one that requires a lot of improvisation and leaves room for experimentation with a myriad of potential results.
Not everyone can be a great cook, but it does not take much effort or practice to be a good cook. Learning to prepare and enjoy a variety of meals can also instill a sense of independence and freedom, and help a teen feel like they are ready to live on their own at some point.
While formal research on the topic has led to positive albeit limited results, demanding more qualitative research, cooking interventions may be an effective way to further boost a teen’s self-esteem, help them embrace a creative endeavor, potentially discover a new talent, and learn to provide for themselves and feel accomplished in the process.
Food, from its origins in the soil to how it interacts with the bacteria in our gut, plays an important role in our mental and physical development and health. We eat and enjoy food every day, usually multiple times a day, and developing a healthy relationship with nutrition pays dividends.
The Role of Social Connection in Nutrition and Mental Health
Social connection plays a critical role in nutrition and mental health, and eating with others can have numerous psychological, social, and biological benefits. Sharing meals with family and friends can provide a sense of rhythm and regularity in life, and can help support mental health by reducing stress and improving mood. Additionally, cooking and preparing meals with others can foster social connection and community, and can help promote healthy eating habits.
Eating together allows for meaningful conversations and strengthens relationships, which can be particularly beneficial for teens navigating the challenges of adolescence. The act of preparing and sharing meals can create a supportive environment that encourages healthy eating habits and provides emotional support. By prioritizing social connections around food, teens can enhance their mental health and overall wellbeing.
