As adults, many of us have a basic understanding of the link between food and our mood. When we let our nutrition slip, we can feel it.
Let’s say you’ve had a busy week and made poor food decisions, skipping meals and opting for highly processed snacks. You’ve likely overdone the caffeine and grabbed a few too many easy sugar hits.
After a period like this, most of us would probably feel a little ‘off’. Our gut might not feel great, we could feel sluggish and lethargic, maybe even a little anxious and irritable.
Nutrition and mental health are closely linked. If we still make poor food decisions as adults with all of our experience and inner wisdom, then it’s easy to see why our children do too. It’s not always easy to know the best choice, and then to make it. But we can help to guide our kids to feel their best by enjoying a varied and balanced diet.
This article will explore the relationship between nutrition and mental health and share some general healthy eating guidelines to consider for your own home and family.
The relationship between nutrition and mental health
What we eat can affect how we think and feel.
Many of us have observed the impacts of a healthy diet in our kids. These can include more sustained energy for play, better sleep quality, better concentration and more stable moods. And of course any parent who has attended a children’s birthday party has probably seen how sugary foods can lead to just the opposite effects.
A systematic review by researchers at Deakin University found a ‘consistent trend for the relationship between good-quality diet and better mental health and some evidence for the reverse’ in children and adolescents. In basic terms, quality food can help us to feel better. But poor quality food can make us feel worse.
The brain is a complex organ that has varied nutritional requirements to function at its best. These include essential fats, vitamins and amino acids. The Harvard Health Blog notes that diets high in refined sugars can harm the brain, while vitamins, minerals and antioxidants can nourish it.
The link between the gut and brain health has also come under the microscope in recent decades. Gut microbes are believed to play a role in brain development and function. The gut can also play a role in our moods, with some research suggesting the gut microbiota could play a physical role in depression.
A systematic review and meta-analysis of observational studies in 2018 found there is evidence to suggest a link between diet and depression. But sticking to a healthy diet is associated with a lower risk of depressive symptoms or clinical depression.
Top nutrition tips for better mental health
We think it’s important to remember that strict adherence to any sort of meal plan can cause its own issues and is not recommended for children. Instead, the best thing to do is to provide general guidelines that can help shape the food routines in your home and with your family.
Eat regular meals
Skipping meals can affect blood sugar levels, as well as concentration and mood. Aim to offer well-rounded, satiating meals at regular intervals throughout the day.
Limit highly processed foods
Highly processed foods can cause a host of health issues, including blood sugar spikes and inflammation.
Focus on nutrients
Particular nutrients can affect brain health and mood. Amino acids, for example, are needed by the brain to produce neurotransmitters, which help regulate mood. Omega-3 fatty acids can also help brain function and development. Look for proteins containing amino acids and fish products, walnuts and chia seeds for omega 3.
Complex carbohydrates can also be great for the brain, so look for legumes and whole grains. Probiotics found in fermented foods are great for gut health, which as we know can affect mood. Other nutrients including B vitamins, magnesium, selenium and zinc can all play important roles in mental health.
Include variety in the diet
Proteins, whole grains, healthy fats, fruits and vegetables are all part of a well-balanced diet. Variety not only means your child has access to different foods, but also gives them some choice at mealtimes.
Eat together, where possible
Gathering the family to eat dinner together is a great way to encourage connection and mindful eating. This prevents ‘eating on the go’ and allows for optimal digestion. This also helps to create a positive association to mealtimes for your child. It’s not only the food that can have an effect on mental health, but also the eating environment.
Be a positive role model
Modelling to your child that healthy eating is an enjoyable experience can have long-lasting effects. Opt for a well-balanced diet of ‘good mood food’ – plus the occasional treat – to teach moderation.
Learn more about nutrition and mental health
More and more research is now focusing on the links between nutrition and mental health. Stay curious and seek information online or from qualified professionals. When we know better, we can do better.
If your child is experiencing any mental health issues, you can seek help through the Young Minds network. Find information in our free online resources or connect with a Young Minds clinician today.