The precious relationship between nutrition and mental health

To say that good nutrition is one of the cornerstones of our health and to invest in it is to invest in our quality of life like rain on a rainy day. But though this advice is so defeating and valuable, and though it has been repeated so many times, there are nuances in it that we still insist on ignoring. When we talk about a healthy eating routine, what usually comes to mind are its physical benefits. And it is this fixation on the relationship between what we eat and our body that, more often than not, this conversation slips into the aesthetic realm, and what was supposed to be a health-focused initiative becomes a dangerous obsession with conforming to beauty standards.

An additional problem with all this confusion is that because of this, we end up failing to look at the other benefits – in addition to the more naturally obvious physical ones – associated with maintaining a balanced diet. It so happens that science has proven some time ago that there is a direct relationship between nutrition, mental disorders and obesity. This is what the psychiatrist Rodrigo Cuna Braga explains, recalling that the nutrients we eat affect the functioning of our body and brain, affecting our emotions and mood and even being a tool for the prevention and treatment of mental disorders.

As an example of this topical relationship between mental health and nutrition, Braga recalls that meta-analytical studies have already shown that men and women who are obese have a 55% greater risk of developing depression, while depressed individuals have a 58% greater risk of developing depression. development of obesity. For him, these findings are an indication of how the nutrients we consume affect the functioning of our body and brain, influencing our emotions and mood.

The psychiatrist also states that nutritional balance plays a key role in the prevention and treatment of mood disorders and emotional disorders, such as anxiety and depression, highlighting that Western dietary patterns rich in saturated fats and ultra-processed foods are associated with damage to neuron function and increased susceptibility to mental disorders. On the other hand, according to him, many studies have already shown that positive dietary changes – such as a Mediterranean diet rich in fruits, vegetables, whole grains, nuts and olive oil – can be beneficial for mental health and the prevention of these disorders.

And if of course it is advisable for people to seek guidance from health professionals, such as nutritionists, to get personalized guidance about their diet and specific nutritional needs, Braga highlights that combining a healthy diet with regular physical activity and other approaches to mental health skin care, such as therapy and social support, necessary to promote general well-being.

The relationship between gut and mood

An interesting aspect that psychiatrist Rodrigo Cuna Braga discussed in an interview with the time Is the use of probiotics to support mental health. According to Health Professional, robust studies show that probiotics with specific strains of bacteria can contribute to the control of psychological symptoms, such as anxiety, insomnia, and agitation. Evidence confirming, once again, the importance of gut health in regulating moods and emotions.

A similar argument is used by general practitioner Aurélio Relíquias when talking about the relationship between nutrition and mental health. After graduating in Dietetics, he noticed that some nutrients can be detrimental to body function, affecting, for example, bowel regulation. It explains in detail that the organ produces about 95% of the serotonin present in the human body. We’re talking about a neurotransmitter important for regulating heart rate, sleep, appetite, mood, memory, and body temperature. It is no coincidence that the substance is usually present in the composition of antidepressants. “If the intestines are inflamed, serotonin production is compromised, and over time, this can lead to serious mood problems,” explains Relikias.

Nutrition and depression. For Aurélio Relíquias, nutritional problems may be linked to and contribute to depression – a condition that affects millions of people around the world, and is characterized by a variety of symptoms, including persistent sadness, disinterest or lack of enjoyment in activities, fatigue, changes in appetite and sleep, from among others.

The expert argues that this relationship seems obvious, because the brain, which is responsible for controlling mental and emotional functions, requires sufficient nutrients to function properly, so inadequate nutrition can lead to a deficiency of vitamins, minerals and essential fatty acids, which is essential for a healthy brain. job. Therefore, a deficiency of these nutrients can lead to chemical imbalances in the brain, negatively affecting mood, cognition, and emotional well-being. “In my office, this topic has been widely discussed,” the doctor guarantees.

advice. “Good nutrition, including essentials such as vitamin D, vitamin B12, vitamin C, 5-HTP, tryptophan and various foods, can improve mood by increasing the production of neurotransmitters such as dopamine, serotonin and acetylcholine – all neurotransmitters that play a role in a crucial role in regulating the brain and its emotions”, Aurelio Relicias advocates.

Here is a list of key nutrients that benefit mental health:

• Omega-3 fatty acids. Omega-3s are found in fish, such as salmon and sardines, and in flaxseeds and chia seeds, and have anti-inflammatory and neuroprotective properties, which can help reduce brain inflammation associated with depression.
• B complex vitamins. B vitamins, such as b12, b6 and folic acid, are essential for the production of neurotransmitters, which are chemicals that play an important role in regulating mood. Food sources of these vitamins include meat, eggs, whole grains, and green leafy vegetables.
• tryptophan Tryptophan is an amino acid precursor to serotonin, a neurotransmitter that plays a major role in controlling mood and sleep. Foods such as meat, chicken, fish, dairy products, nuts and seeds are good sources of tryptophan.

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