{"id":130,"date":"2024-11-24T03:37:40","date_gmt":"2024-11-24T03:37:40","guid":{"rendered":"https:\/\/naturalmoodlevels.com\/?p=130"},"modified":"2025-03-28T04:11:05","modified_gmt":"2025-03-27T17:41:05","slug":"the-foods-we-eat-have-an-impact-on-our-mental-health-often-especially-over-time","status":"publish","type":"post","link":"https:\/\/naturalmoodlevels.com\/index.php\/2024\/11\/24\/the-foods-we-eat-have-an-impact-on-our-mental-health-often-especially-over-time\/","title":{"rendered":"The Foods We Eat Have An Impact On Our Mental Health Often \u2013 Especially Over Time"},"content":{"rendered":"\n

There are two people in my Family whose Mental Health has been Seriously Affected through Poor Diet<\/strong><\/em>. One of them was trying to make ends meet financially. He made many meals with Pasta mostly, and a Slice of Bread with Vegemite (he used margarine instead of butter) for lunch and Cereal for breakfast. He also had LOTS of Coffee. After doing that for many months, he experienced a Full Swing Major Depressive Nervous Breakdown<\/strong><\/em> that commenced in a state of Psychosis. His Body AND his Brain were starved for Nutrients<\/strong><\/em> and as a part-time Natural Health Researcher, I felt his Myelin Sheaf had worn very thin (that is meant to be a protective lining that cushions our Nerve Cells) that was proven to be true. <\/p>\n\n\n\n

Since he has changed to a much Healthier Diet<\/strong><\/em> he does much better and finds some enjoyment in Life because it has helped him to IMPROVE his Mental Outlook and Perspectives. He also avoids thinking about Negative things.<\/strong><\/em> The other Family Member was Seriously Affected after having an addiction to Confectionary that put her off a lot of good food. An absolute \"No No\" because Sugar (and Synthetic Sweeteners) are Very Bad for Our Brain!<\/p>\n\n\n\n

Food For Thought: The Link Between Your Diet And Your Mental Health<\/strong><\/p>\n\n\n\n

By Emily Kichler - Canadian Living<\/p>\n\n\n\n

With so much emphasis put on how the food we eat affects a person\u2019s physique and energy level, it\u2019s important not to lose sight of how it can also affect one\u2019s state of mind.<\/p>\n\n\n\n

Here, we explore the link between food and mental health<\/strong><\/em>, and how the digestive process directly influences your mood.<\/p>\n\n\n\n

Having lived through a global pandemic, it\u2019s safe to say it\u2019s been a tough year and a half for most Canadians. Anxiety, loneliness and social isolation, uncertainty, fear of the virus, online learning, job loss and financial stress as a result of lockdowns have all wreaked havoc on our mental health. A poll conducted by Mental Health Research Canada in June 2021 indicated that 24 percent of Canadians reported self\u00ad rated high levels of anxiety, and 16 percent reported self\u00ad rated high levels of depression, compared with 8 percent and 7 percent, respectively, before the COVID\u00ad19 outbreak.<\/p>\n\n\n\n

While Psychotherapy and Medication are the primary interventions for Mental Health Conditions like Anxiety and Depression, what we eat can also have a major impact<\/strong><\/em>. <\/p>\n\n\n\n

In fact, DIET is the number one modifiable lifestyle factor to help decrease the Risk of Depression. <\/p>\n\n\n\n

A meta\u00ad-analysis of 11 studies containing a total of 101,950 participants showed that an UNHEALTHY DIET can actually Increase the Risk of Developing Depression by 40 percent.<\/strong><\/em> <\/p>\n\n\n\n

Unfortunately, diet is not often discussed as a Tool in the Treatment and Prevention of Mental Illness, Mood Disorders or Cognitive Decline. Increasingly, though, Science is uncovering the Link between Diet and Mental Health<\/strong><\/em>, and providing evidence to support the use of dietary interventions. <\/p>\n\n\n\n

As a result, Nutritional Psychiatry is an emerging area of Research that looks specifically at the role of Nutrition in the development and treatment of Mental Illness.<\/p>\n\n\n\n

That is certainly to be preferred to the use of Psychiatric Drugs - they make you feel Worse before you feel better because being Man-Made, they drastically alter your Brain Chemistry. (Janet) You can read my Posts HERE<\/a> and HERE<\/a> about that.<\/p>\n\n\n\n

The\u00a0landmark 2017 SMILES Trial was a random\u00adized controlled trial (the gold standard of scientific research) that looked at people with Major Depres\u00adsion<\/strong><\/em>. During the 12\u00adweek study, participants were randomly placed into two groups, and received either Social Support or Nutrition Counselling to follow a Mediterranean\u00ad style diet. <\/p>\n\n\n\n

The Mediterranean diet is high in vegetables, fruits, whole grains, legumes (lentils, beans, peas), nuts, sources of healthy fats including extra virgin olive oil, fish and seafood, includes small amounts of chicken, meat and cheese, and is Low in Sugar and processed foods like pop, baked goods, fast food, deli meats, processed snacks and the like.<\/p>\n\n\n\n

Depression scores were taken down at both the beginning and the end of the 12\u00ad Week intervention. Both groups saw improvement in their symptoms, but the group that received Nutrition Counselling<\/strong><\/em> had Significant Improvement in their symptoms<\/strong><\/em> and, in fact, in 25 percent of the parti\u00adcipants, symptoms were lessened to the point that they were no longer classi\u00adfied as severely depressed<\/strong><\/em>. This was the first study to show evidence that diet has a significant impact on symptoms of depression.<\/p>\n\n\n\n

The 2019 HELFIMED Study found similar results. In this study, half the participants followed the Medi\u00ad terranean diet and took a daily omega\u00ad3 supplement, while the rest participated in a social support group. At the end of three months, both groups saw improve\u00adment in their depression scores, but the diet group had substantially greater improvements in symptoms, so much so that the average depression score in this group no longer met the criteria for extremely severe. Plus, these improvements to the participants\u2019 symp\u00ad toms were sustained three months after the intervention period ended.<\/p>\n\n\n\n

HOW DOES WHAT WE EAT AFFECT OUR BRAIN?<\/strong><\/p>\n\n\n\n

The composition, structure and optimal functioning of the brain are all dependent on the proper nutrients being available in the body. To start,<\/em><\/strong> the foods we eat actually become our brain cells<\/em><\/strong>. The brain is mostly made up of essential fatty acids, which we must get from our diet in the form of omega\u00ad 3 and omega \u00ad6 fatty acids. Omega\u00ad3 is found primarily in fatty fish, while omega\u00ad 6 is found primarily in vegetable oils. The typical North American diet\u2014which includes plenty of processed foods containing high levels of vege\u00adtable oils\u2014has Excess omega \u00ad6, but is often deficient in omega\u00ad 3, resulting in an unbalanced ratio of these two essential fatty acids. The problem is that omega \u00ad6 has pro\u00ad-inflammatory properties, while omega\u00ad 3 has anti\u00ad inflammatory properties. For this reason, getting enough omega \u00ad3 and limiting highly processed foods is essential for the health of the brain.<\/p>\n\n\n\n

Vegetable Oils AND Canola Oil are extremely Unhealthy for us.
They both go through a Very Toxic kind of Manufacture.
These Manufacturers are Criminals!!! (Janet)<\/p>\n\n\n\n

And by the way: Sunflower is not Vegetables! Neither is Safflower, Soy Oil; Corn Oil; Rice Bran OR Grape Seeds. They call them that to make them sound \"Healthy\".......... it's a Psychological Marketing PLOY that carries No Truth. None whatsoever!!!<\/p>\n\n\n\n

RAISE THE STANDARD! Go for Healthy Fats and Oils like Extra Virgin Olive Oil; Avocado Oil; Macadamia Oil; Coconut Oil and Ghee. Yes, Coconut Oil and Ghee are Good Healthy Fats. The Cheap Nasty Oil Manufacturers <\/em><\/strong>demonised them to their Gain and they Lobbied<\/em><\/strong> to have \"Nutritional\" Education Changed. Be Informed, Ignorance is Not Bliss!<\/p>\n\n\n\n

YOU HAVE BEEN DUPED! and YOU ARE LINING THEIR POCKETS!
They are Happy for You to do That.<\/p>\n\n\n\n

No Ultra-Heat<\/em><\/strong> Processed Seed Oils, Bleached and Colored with Toxic Chemicals are good to use. They are Not Healthy. AND Canola Oil goes through Exactly the Same Process. Hence, True Health Advocates refer to them as \"Cheap Nasty Oils\" (Cheap for your Pocket, Nasty on your Health) So you should beware of who you are listening to (your Source of Information and where it comes from) and Take Care what You are giving Your Family to Ingest. Don't go for Counterfeits. (Janet)<\/p>\n\n\n\n

Truth Is\u00a0<\/em><\/strong>that Canola and Veggie Oils are a Leading Cause<\/strong><\/em> of Mental Blanks and Alzheimer's<\/strong><\/em> and Cancer: Researchers suspect them to be a Common Cause of Auto-Immune Disorders. They are TOXIC to Your Nervous System<\/strong><\/em> and Brain Cells<\/strong><\/em>. Plus they do not keep weight down as claimed. Because they are so Toxic<\/strong><\/em>, they actually keep it on, and have actually been found to be responsible for Weight Gain in many People. So keep to the Real Facts and AVOID them like the Plague because they are also Bad for Your Immune System and They fill Medical Waiting Rooms. (Janet)<\/p>\n\n\n\n

To get enough omega\u00ad3, the best strategy is to eat at least two servings of fatty fish (salmon, trout, mackerel, sardines or her\u00adring) each week. Other strategies include cooking with olive oil, using extra\u00ad virgin olive, flaxseed or walnut oil for salads and uncooked appli\u00adcations, and eating plenty of chia seeds, walnuts and\/or ground flax\u00ad seeds. According to Statis\u00adtics Canada, only 15 percent of Canadians consume fish at least twice a week, one or more servings of which are a fatty fish. <\/p>\n\n\n\n

A Food \u00adFirst Approach is always best, but if you don\u2019t eat two servings of fatty fish per week, take a daily Omega\u00ad3 supplement. For youth and adults who suffer from Depression or other Mental Health Conditions, experts recommend taking 1,000 to 2,000 milligrams per day of eicosapentaenoic acid (EPA), a type of Omega\u00ad3 fatty acid. Look for a supplement with a 2:1 ratio of EPA:DHA (mean\u00ading it contains twice as much eicosapentaenoic acid as it does docosa\u00ad hexaenoic acid, or DHA, another type of omega\u00ad3 fatty acid). Healthy indivi\u00adduals should take 250 milligrams of EPA a day.<\/p>\n\n\n\n

Furthermore, the brain is prone to oxidative damage, which is linked to neuro\u00ad degenerative disorders, such as Alzheimer\u2019s dis\u00adease and other memory disorders, as well as mental disorders like depression, anxiety, schizophrenia and bipolar. Antioxidants pro\u00adtect our cells from oxida\u00adtive damage caused by free radicals. Colourful Vegeta\u00adbles and Fruits are rich in Antioxidants, such as Vita\u00admin C, polyphenols and fla\u00advonoids. Fill half your plate with Vegetables and Fruit at each meal. Aim to eat at least 5 servings a day. Vitamin D is also a key nutrient<\/strong><\/em> for Brain Develop\u00adment<\/strong><\/em> and Mental Health<\/strong><\/em>. <\/p>\n\n\n\n

A 2013 systematic review and meta-\u00adanalysis found that Lower Vitamin D levels<\/strong><\/em> were found in people with Depression <\/strong><\/em>compared with a control group. A whop\u00adping 90 percent of Cana\u00addian adults who don\u2019t take a Vitamin D Supplement are deficient in this nutrient<\/strong><\/em>. <\/p>\n\n\n\n

Salmon, tuna, sardines, and fortified dairy products are good sources of vitamin D. Our body naturally manu\u00adfactures Vitamin D when our skin is exposed to Sun\u00ad Light; however, in northern countries like Canada most people aren\u2019t exposed to the Sun enough to obtain the recommended levels. The recommended dietary allowance of Vitamin D for children and adults under 70 years is 600 IU a day, and for adults over 70 is 800 IU. The amount to sup\u00adplement varies based on how much you get from your Diet, your skin colour, age, body size and your\u00a0Exposure to Sunlight, so 600 to 800 IU is a general recommendation, but some people may need to take up to 2,000 IU (but be sure to stay below the tolerable upper limit of 4,000 IU).<\/p>\n\n\n\n

THE MICROBIOME AND THE GUT-BRAIN AXIS<\/strong><\/p>\n\n\n\n

By Emily Kichler - Canadian Living<\/strong><\/p>\n\n\n\n

Healthy bacteria that live inside our intestines make up an ecosystem called the gut microbiome. A diverse microbiome is beneficial to our mental health. A communication pathway between the gut and the brain, called the gut-brain axis, connects the central nervous system and the gastrointestinal tract and controls many functions in the body. Bacteria in the gut produce neurotransmitters, and these neurotransmitters play a key role in this communication process. For example, an estimated 95 percent of serotonin, a key neurotransmitter linked to mood, wellbeing and happiness, as well as sleep regulation and appetite, is made by the bacteria in our gut. These beneficial bacteria are also shown to decrease inflammation, improve how well we absorb nutrients from food and to play a role in immune function.<\/p>\n\n\n\n

The composition of our microbiome varies due to multiple factors, but one key determinant is diet. Prebiotics function as the \u201cfood source\u201d for beneficial bacteria, and promote microbial growth and activity, thereby supporting mental health. However, the average North American diet is low in foods like vegetables, fruits, whole grains and fibre that support a healthy microbiome, and is typically high in refined grains, sugar and highly processed foods. Fermented foods (such as kimchi, kombucha, yogurt, miso) themselves contain healthy, live bacteria, called probiotics, that can help increase the number and diversity of good bacteria, and, therefore, can play a role in helping support mental health. Probiotic supplements, specifically ones that contain the bacterial strains Lactobacillus and Bifidobacterium, may also contribute to creating a healthy microbiome, and good mental health.<\/p>\n\n\n\n

WHAT TO EAT FOR BETTER MENTAL HEALTH<\/p>\n\n\n\n

To boil it down, here are 6 key takeaways:<\/p>\n\n\n\n

    \n
  1. Aim to make up the majority of your diet with\u00a0MICRONUTRIENT-, ANTIOXIDANT- and FIBRE-rich<\/strong>\u00a0plant-based foods including fruits, vegetables, legumes, whole grains and nuts.<\/li>\n\n\n\n
  2. EAT TWO SERVINGS<\/strong>\u00a0of fatty fish per week, or consider taking an omega-3 supplement.<\/li>\n\n\n\n
  3. CHOOSE WHOLE FOODS<\/strong>\u00a0(foods that are close to their natural form, and without added ingredients or processing) and Limit packaged and highly processed foods and drinks.<\/li>\n\n\n\n
  4. Take a daily\u00a0VITAMIN D3<\/strong>\u00a0supplement.<\/li>\n\n\n\n
  5. CUT DOWN<\/strong>\u00a0DRASTICALLY on refined sugars by limiting sugar-sweetened\u00a0drinks, flavoured lattes and juice, as well as sugary snacks, baked goods and sugary desserts.<\/li>\n\n\n\n
  6. INCLUDE PROBIOTIC<\/strong>\u00a0- containing fermented foods like sauerkraut, kefir, fermented pickles and tempeh on a regular basis.<\/li>\n<\/ol>\n\n\n\n

    If you consider buying Kombucha, please be Careful to Check the Label and make Sure it doesn't have toxic Erythritol in the list of Ingredients. Very important what we ingest over time. Stevia is also found to Seriously Affect the Health of many. This has recently been discovered.<\/p>\n\n\n\n

    It would be much Cheaper - and fun - to make your own Kombucha (for probiotics. You are welcome to Visit my extensive Collection of 40+ Recipes for making Kimchi, Kombucha and Kefir Etc\u00a0HERE<\/a>\u00a0from various Webpages on the Internet on a service called Copy Me That if you like. Taking an active Interest in making some New Types of Healthy Foods also benefits our Health. So the Benefits are two-fold. You can also Visit my over-all Extensive Recipe Collection\u00a0HERE<\/a>\u00a0that has Various Kinds of Collections in it, should you wish to do so. How good is that? (2,000+ Recipes)<\/p>\n","protected":false},"excerpt":{"rendered":"

    There are two people in my Family whose Mental Health has been Seriously Affected through Poor Diet. One of them was trying to make ends meet financially. He made many meals with Pasta mostly, and a Slice of Bread with Vegemite (he used margarine instead of butter) for lunch and Cereal for breakfast. He also ...continue reading \"The Foods We Eat Have An Impact On Our Mental Health Often \u2013 Especially Over Time\"<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,19,5,6,47],"tags":[32,34,31,33,21,24,26],"class_list":["post-130","post","type-post","status-publish","format-standard","category-gut-and-brain-related","category-natural-verses-medical","category-nutrition-plays-a-part","category-simple-psychology-life-skills","category-some-necessary-cautions","tag-diet-and-mental-health","tag-fake-foods-who-needs-them","tag-importance-of-our-microbiome","tag-kick-ultra-processed-foods-out","tag-natural-ways-are-best","tag-some-encouragement","tag-things-we-need-to-know","h-entry","hentry","h-as-article"],"_links":{"self":[{"href":"https:\/\/naturalmoodlevels.com\/index.php\/wp-json\/wp\/v2\/posts\/130","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/naturalmoodlevels.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/naturalmoodlevels.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/naturalmoodlevels.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/naturalmoodlevels.com\/index.php\/wp-json\/wp\/v2\/comments?post=130"}],"version-history":[{"count":1,"href":"https:\/\/naturalmoodlevels.com\/index.php\/wp-json\/wp\/v2\/posts\/130\/revisions"}],"predecessor-version":[{"id":131,"href":"https:\/\/naturalmoodlevels.com\/index.php\/wp-json\/wp\/v2\/posts\/130\/revisions\/131"}],"wp:attachment":[{"href":"https:\/\/naturalmoodlevels.com\/index.php\/wp-json\/wp\/v2\/media?parent=130"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/naturalmoodlevels.com\/index.php\/wp-json\/wp\/v2\/categories?post=130"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/naturalmoodlevels.com\/index.php\/wp-json\/wp\/v2\/tags?post=130"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}