“You are what you eat” is a saying true for the whole person—body and mind. Your diet can prevent, control, or increase the risk of certain mental health conditions. Conversely, mental conditions can affect your nutrition. The connection between mental health and nutrition is an interesting one and we will be guiding you through the steps to make the best of this connection through our post today.
You say, “I think because I am.” But I say, “You are what you eat.”
How Nutrition Affects Mental Health
Malnutrition
Poor nutrition, especially from infancy, decreases mental sharpness and cognitive capacity later in life. It also leaves a child’s brain vulnerable to stressors that may trigger mental health issues such as conduct disorder and schizophrenia. Acutely malnourished children—those with kwashiorkor or marasmus—may be listless, inattentive, or, at times, restless and inconsolable.
Proper nutrition in the first 1,000 days of life is crucial. Ensure this by:
- Exclusive breastfeeding for six months
- Introducing nutrient-dense foods afterward
- Continuing breastfeeding alongside solids till 2 years
Obesity
Obesity impacts mental health by lowering self-esteem and increasing the risk of depression. It is also linked to chronic illnesses like hypertension, diabetes, and cancer, which further increase depression risk. Additionally, many obese individuals consume nutrient-poor diets, lacking essential psycho-protective nutrients discussed below.
Vitamins and Minerals
- Iron deficiency anemia affects nearly half of Nigerian adolescent girls due to menstrual blood loss, impairing academic performance and increasing depression and anxiety risk.
- Vitamin D, zinc, and selenium help preserve cognitive function, even with aging.
- Magnesium supports stress management and sleep quality.
- Antioxidants (Vitamin C, flavonoids, polyphenols) protect brain cells from oxidative stress, reducing the risk of Alzheimer’s disease.
- Omega-3 fatty acids support brain development, particularly language skills. Introduce your child to mashed oily fish early for a cognitive boost.
How Mental Health Affects Nutrition
Mental health conditions influence our food choices. With 20% of Nigerians experiencing a mental condition in their lifetime, it’s crucial to understand how these conditions impact nutrition.
Stress
A common but poor response to stress is stress-eating, usually involving bingeing on calorie-dense foods. Others lose their appetite entirely, leading to nutrient deficiencies.
Depression
Depression is more than sadness—it is a clinical condition marked by persistent low mood, fatigue, and loss of interest in activities for two weeks or more. It requires professional treatment.
- Some individuals with depression lose their appetite, leading to drastic weight loss.
- Others experience increased appetite and weight gain.
Autism
Autistic children thrive on routines, including food habits. Sudden dietary changes may cause distress, leading to limited food variety and potential undernutrition.
Eating Disorders
- Pica: Eating non-food substances like soil, paper, or ice can indicate iron deficiency.
- Bulimia Nervosa and Anorexia Nervosa: More common in Western teenage girls, these disorders involve severe food restriction and fear of weight gain, sometimes bringing sufferers dangerously close to death.
What to Eat
- For infants: Exclusive breastfeeding and a balanced weaning diet.
- Iron- and zinc-rich foods: Meat, milk, leafy greens, eggs.
- Antioxidant-rich foods: Fruits, vegetables, cocoa, coffee, turmeric, green tea.
- Omega-3 sources: Oily fish like herring (Shawa), mackerel (Titus), and salmon.
- Supplements: Iron for adolescent girls and magnesium for adults (under medical guidance).
What to Avoid
- Excess sugar and refined carbohydrates: Increase the risk of dementia.
- Unhealthy fats: Promote obesity and its mental health effects.
- Energy drinks: High sugar and caffeine content may worsen anxiety.
Conclusion
Your mental health and nutrition are deeply intertwined. A nutrient-rich diet supports brain function, mood stability, and stress resilience, while poor mental health can lead to unhealthy eating habits. Making conscious food choices helps build a healthier mind and body.
Do you want to learn more about the mental health phenomenon of self harm? Click here!
