How is mental well-being connected to Nutrition?

Mental health plays a key role in your well-being. A significant percentage of the UK population has suffered from some form of severe mental illness at one point in their lives and younger people in particular are more affected now than they have ever been. Your mental health relies on a number of factors, including genetics, however exercise and proper nutrition play a significant role in preventing or treating some forms of mental illness.

EXERCISE

Following a regular exercise program has a beneficial effect on your mental health. Performing moderate-intensity aerobic exercise, such as cycling, for 30 minutes a day, a minimum of three times a week can have a positive impact. Low-intensity exercise can also help relieve depression, but it is thought not to the same extent as more vigorous workouts. Any exercise will benefit you.

OMEGA-3 FATTY ACIDS

Consuming enough omega-3 fatty acids also benefits your mental health. These essential fats make up a component of the fatty membranes that surround your nerve cells, and play a role in nerve function. Failure to consume enough omega-3s negatively impacts your mental health, leading to depression and a decline in cognitive functioning. Omega-3 fatty acids can be found in flax and chia seeds, walnuts and fatty fish, such as salmon. Vegan and non-vegan supplements can also assist if you feel you aren't taking in enough Omega-3 in your diet. VITAMINS Vitamin deficiencies can also harm your mental health, so following a nutritious diet rich in vitamins helps preserve your emotional well-being. Failure to consume enough vitamin B-3 and B-12 can cause depression. Consume fish and meat to boost your vitamin B-3 and B-12 intake. Vegan sources of B3 include nutritional yeast, peanuts, fortified vegan breakfast cereals, quinoa, muesli, yeast extract (Marmite/Vegemite), wild rice, wholewheat spaghetti, corn on the cob and brown rice. Vegan sources of B12 include yeast extracts, nutritional yeast flakes with B12, B12-fortified plant milks, B12-fortified dairy-free yoghurts and desserts, B12-fortified breakfast cereals and B12-fortified margarine. Make sure the types you buy are B12 fortified – organic versions aren’t fortified. Studies have shown low vitamin D intake correlates with poor mental health in women. Your body can, however produce adequate amounts of vitamin D from the ultraviolet-B rays in sunlight. To meet your weekly needs, your arms and legs should be exposed to sunlight for 5 to 30 minutes, two times per week. UV-B rays are at their strongest during summer months between 10 am and 3 pm. However, it is unlikely your body can produce enough vitamin D from sunlight between late October and early March if you live in the UK. As such, most of us in the north require dietary and supplemental vitamin D during the autumn and winter months. Foods that contain vitamin D include dairy products, fatty fish and whole eggs. If you are vegan, fortified dairy alternatives are the best dietary sources. For example, 1 cup of unsweetened soy milk contains 2.9 micrograms of vitamin D, which is approximately 19.3 percent of your daily intake. Plants and vegetables naturally contain little if at all any vitamin D. Although mushrooms are not an exception to this, they contain high levels of ergosterol. This compound is a precursor to ergocalciferol, or vitamin D-2. Exposing mushrooms to UV-B rays dramatically increases their vitamin D levels from less than 1 microgram per 100 grams to 491 micrograms per 100 grams. These UV-irradiated mushrooms are equivalent to vitamin D supplements in their ability to increase your vitamin D levels. However, as most commercial varieties are at this time grown without exposure to UV B, you should not rely on mushrooms as a source of vitamin D. Vitamin D supplements and additives come in two forms: ergocalciferol, or vitamin D-2, and cholecalciferol, or vitamin D-3. Vitamin D-2 is vegan-friendly and derived from plant sources. In contrast, vitamin D-3 is not suitable for vegans, as it is typically made from sheep's wool or other animal by-products. Because of this, you should be mindful of the source of vitamin D in fortified foods and supplements. There are some exceptions however and at Hendry's Health we stock Wild Earth Vitamin D3 which is sourced from Lichen and combined with Spirulina.

LINKS BETWEEN GUT HEALTH AND MENTAL WELLBEING. HOW MAY PROBIOTICS HELP? Probiotics have become increasingly popular in recent years. Food sources include yogurt or kimchi. Some people choose to take a daily probiotic supplement because of the potential benefits. Your body, especially your digestive system, naturally contains probiotics, which are beneficial bacteria. There’s a balance in your body between helpful bacteria, or probiotics, and potentially harmful bacteria. Disruptions to this balance may contribute to a range of health conditions. Some experts have turned their attention to a special group of probiotics, sometimes called 'psychobiotics'. There has been suggestion these bacteria could potentially help to treat a range of mental health conditions, including depression, and boost your overall mood. So how does bacteria known for promoting digestive health have an impact on mental health? Many experts believe there’s a strong connection between your gut, which refers to your gastrointestinal tract, and your brain. There is a link between your central nervous system, which includes your brain and spinal cord, to your gastrointestinal tract. The connection is known as the 'gut-brain axis'. The microorganisms (healthy bacteria) living in your gut, including probiotics, play a crucial role in the gut-brain axis. They firstly produce and express neurotransmitters that can affect appetite, mood, and even sleep. They also reduce inflammation in your body. Inflammation can contribute to depression. They also have a positive affect on cognitive function and your response to stress. More research is underway on the topic. There is some suggestion the probiotic Bifidobacterium longum, in particular may improve quality of life and reduce symptoms of depression in people with irritable bowel syndrome. Other studies looking at how probiotics affect symptoms of depression found that taking a daily probiotic supplement seemed to help with symptoms of both depression and anxiety.

Of course, you can also try adding more probiotic foods to your diet, such as natural yoghurt (full fat), tempeh, miso, tofu or sauerkraut.

When taking supplements, it is important to follow the manufacturer’s recommendation for dosage. Please remember Probiotics may well be helpful, but they don’t replace therapy, medication, or other depression treatments. If you are taking medications such as antidepressants, you should continue with these and work with your medical practitioner to reduce medication sensibly if you wish to do so.

Note: If you have a weakened immune system or cancer, it’s best to avoid probiotics. They may interact with some medications, including antibiotics and some antifungal treatments. Hendry's Health recommends discussing any dietary changes with a qualified medical or dietary professional.

Much love, Leanne x