Practitioners in many health fields are incorporating a more holistic approach when working with clients to help improve overall well-being. When it comes to mental health treatment from a holistic lens, physical activity, sleep, and nutrition are important considerations to explore. In Canada, March is recognized as Nutrition Month, and in honour of that, we will explore one aspect of the connection between our brains and our nutrition by looking at the connection between our gut health and our mental health!
“Go with your gut” or “gut-wrenching” are terms used when needing to make tough decisions or feeling something deeply. We know our logic, reasoning, and emotion processing happens in our brain, so why or how could our gut influence any critical thinking? Well, our gut may have more of an impact on our mood and brain function than we may realize. Physiologically, within our bodies, the brain and gut have an interactive passageway that sends and receives messages to one another and throughout the body via nerves. The brain and gut contain the most nerve cells in our body, allowing for a LOT of communication to occur.
Our guts or gastrointestinal tract (GI) is connected to our sympathetic nervous system, which is responsible for responding to stressful or even dangerous situations. This is why when we feel anxious or afraid, we may get that “gut-wrenching feeling” or lose our appetite when overwhelmed. The stress our body feels directly impacts our digestive system. Stress can physically weaken this communication pathway between the brain and our gut, causing dysfunction and risk of inflammation and depression. This is particularly important because our gut produces the majority of our serotonin, which is the feel good chemical our body produces that helps us regulate our emotions.
So, what can we do to help maintain our gut health to positively contribute to our mental health? Here are some items to consider including in your diet to help maintain a healthy gut and mind.
Fruits & Vegetables
All fruits and vegetables contain natural fibres in them, but the following have higher amounts of fibre:
- Raspberries, strawberries, apples, pear, oranges, avocados
- Sweet potatoes, baked potatoes (with skin), carrots, broccoli, brussel sprouts, green beans
Protein
Protein is a valuable source for fibre and B vitamins, which are important for the development of nerve cells and functioning of our nervous system. They also help in the production of hormones, such as serotonin. B vitamins are often found in animal food sources, while fibre is found in non-animal food sources (i.e. legumes):
- Beans, hummus, chickpeas, lentils, nuts, hemp and pumpkin seeds
- Fish, shellfish, red meat, eggs, poultry, dairy products
Grains
Grains contain different types of fibre that help with healthy and regular bowel movements, along with the promotion of healthy gut bacteria.
- Oatmeal, whole grain pitas and bread, brown rice, bran cereal, popcorn
Fermented Foods
Probiotics help with the production of a healthy gut, reduce inflammation, and have been associated with the decrease of the presence of anxiety and depression by increasing serotonin levels. Probiotics can be found as a supplement or typically in fermented foods:
- Yogurt
- Kefir
- Unpasteurized sauerkraut
- Kimchi
- Kombucha
- Tempeh
Vitamin D
In Canada, especially in the winter months when we do not have access to a lot of sunlight to help with the natural production of our vitamin D levels, it is important to supplement with this particular vitamin to help increase our serotonin levels, as low levels of vitamin D have been linked with increased risk of depression and anxiety symptoms.
Omega-3 Fatty Acids
These essential fatty acids are not produced by the body and we need to get them by the foods we eat. Omega-3s have anti-inflammatory properties, help with communication between neurons, and a low level of them in our body has been associated with the presence of depression and anxiety. Omega-3s can be found in:
- Mackerel
- Sardines
- Salmon
- Herring
- Flax seeds
- Chia seeds
- Walnuts
- Soybeans
It is important to note that our food intake and nutritional health are very personal and subjective to our lives and history with food. This is why we do not recommend simply adding certain foods or supplements to your diet without the consultation of a health professional. We highly recommend consulting with a registered dietitian or another medical professional to assist you with this process. Registered dietitians attend school for 5 years, which includes a one-year practicum placement in a variety of food and health service settings.
If you are interested in learning more or to speak with a dietitian, please contact us at 780-800-7108 or book online HERE.
Written by Lauren Chow, Practicum Intern Therapist
B.Sc Nutrition & Food Sciences