Why Food Matters Especially When Supporting Mental Health

A healthy and balanced diet is crucial in supporting our physicality, and this is no different when it comes to our mental health. Our brain primarily runs on glucose, needing a consistent supply from the foods we eat. Thankfully, our bodies are brilliant, and we can get “brain fuel” from fruits, vegetables, whole grains, and even protein. For most people, when we aren’t eating enough, they are lacking key macro and/or micronutrients our mental health suffers.  For some, eating disorder and disordered eating can develop, and for others increased anxiety, depression and food noise can occur. Eating 3 meals and 2-3 snacks per day filled with whole grains, fruits, veggies, lean proteins and heart healthy fats is a great place to start.   

What’s more is trauma can negatively impact gut health. When we experience trauma-our nervous system and hormones become out of whack-as do our appetite cues. This can prevent the body from both digesting and absorbing nutrients. Fiber and protein can help repair and promote great gut health functioning.  Aim for 30-40g of fiber per day and about 3-5 oz of lean protein at every meal.  It’s important to not forget proper hydration including drinking about 80-100 oz non caffeinated fluid per day and keeping caffeine to a minimum.

Certain nutrition supplements, like protein shakes, smoothies, boost, ensure and additional medical foods, can help increase your nutrition intake, even if your body is still struggling to meet its own nutrition needs.  It is not uncommon while surviving a trauma or managing one’s mental health, for you to feel apathetic towards foods, nauseous, or just plain not hungry.  Shakes, smoothies, and foods easier to digest can be so much more tolerable than meals with a lot of volume and variety.

Outside of foods and/or supplemental drinks and beverages, vitamin and mineral supplementation can help with your healing journey.  Chronic undernutrition abuse can lead to deficiencies especially in B vitamins, Iron, Vitamin D, Omega 3 Fatty Acids, Magnesium, and Zinc.  Always consult with your medical team before starting a new supplement regimen, and when you do meet with your doctor, please ask for a detailed nutrition laboratory panel!

Thinking about food in general can be overwhelming, but you don’t have to do it alone.  To further support your healing and to optimize your health, meet with a registered dietitian who specializes in addictions and mental health.  

Resources: 

Kendall D. Jeynes, E. Leigh Gibson, The importance of nutrition in aiding recovery from substance use disorders: A review, Drug and Alcohol Dependence, Volume 179, 2017, Pages 229-239, ISSN 0376-8716, https://doi.org/10.1016/j.drugalcdep.2017.07.006. (https://www.sciencedirect.com/science/article/pii/S0376871617303915)

Michael F. Picco, M. D. (2022, May 25). Water after meals: Does it disturb digestion? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/digestion/faq-20058348#:~:text=Water%20is%20vital%20for%20good,of%20drinks%20full%20of%20sugar. 

Parker G, Gibson NA, Brotchie H, Heruc G, Rees AM, Hadzi-Pavlovic D. Omega-3 fatty acids and mood disorders. Am J Psychiatry. 2006 Jun;163(6):969-78. doi: 10.1176/ajp.2006.163.6.969. Erratum in: Am J Psychiatry. 2006 Oct;163(10):1842. PMID: 16741195.

Rodríguez-Negrete EV, Morales-González Á, Madrigal-Santillán EO, Sánchez-Reyes K, Álvarez-González I, Madrigal-Bujaidar E, Valadez-Vega C, Chamorro-Cevallos G, Garcia-Melo LF, Morales-González JA. Phytochemicals and Their Usefulness in the Maintenance of Health. Plants (Basel). 2024 Feb 15;13(4):523. doi: 10.3390/plants13040523. PMID: 38498532; PMCID: PMC10892216.

Valenzuela CF. Alcohol and neurotransmitter interactions. Alcohol Health Res World. 1997;21(2):144-8. PMID: 15704351; PMCID: PMC6826822. U.S. National Library of Medicine. (n.d.-b). Substance use recovery and Diet: