The Remarkable Link Between Diet & Mental Health

What should you eat if you want to boost your mood? Learn what to eat (and what not to eat) for improved mental wellbeing.

You may have heard of the “food-mood connection.” Research indicates that our diets greatly impact not only physical health, but mental wellbeing. Some foods seem to boost mood and reduce psychiatric symptoms while others are linked to depression and anxiety.

This article is about “mood thugs” and “mood champions.” Mood thugs are foods that can make you feel bad, while mood champions are foods that can give you a mental boost.


Mood Thugs

Sugar: Sugar consumption has been linked to depression, slows memory and learning, and reduces brain volume. Also, a recent study found that the concept of a “sugar rush” is myth. Sugar has virtually no impact on mood, regardless how much you consume. In fact, it can make you feel less alert and more tired.

Sugar is not the only villain; fat can be just as harmful. One study found that a high-fat diet may lead to symptoms of depression and anxiety. Furthermore, trans fat may lead to poor memory function.

Processed meats: If you have bipolar disorder, avoid processed meats such as jerky, hot dogs, etc. Researchers found that nitrates in processed meats are associated with mania.

Mood Champions

Vegetables: A diet high in fiber and vegetables (with limited added sugar) has been linked to improved mood and a reduction in depressive symptoms. Interestingly, women seem to benefit more than men, and the effect is even greater when exercise is added. A vegan or plant-based diet is associated with lower levels of depression, anxiety, and stress.

Raw produce: Fruits and vegetables are good for mood, but raw fruits and veggies are better. A raw diet is associated with higher levels of mental wellbeing and lower levels of psychiatric symptoms.

According to a recent study, the top raw foods associated with mental wellness are apples, bananas, berries, carrots, citrus fruits, cucumbers, grapefruit, kiwi, lettuce, and dark, leafy greens.

So how many servings of fruits and veggies should you eat per day for optimal mental health? At least 8, according to one study that found happiness benefits were evident for each portion for up to 8 servings per day.

Happiness nutrients: What nutrients should you include in your diet for improved mental health? Research indicates the following are important for mental wellbeing:

  • Omega-3 fatty acids (fish, flaxseed, walnuts)
  • Phospholipids (egg yolk, soybeans)
  • Niacin (liver, avocado, brown rice)
  • Folate (legumes, beets, broccoli)
  • Vitamin B6 (chickpeas, tuna)
  • Vitamin B12 (sardines, fortified nutritional yeast)

In sum, skip the fast food and soda; head to the salad bar instead to feed your mood and your belly!

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11 Creative Ideas for Self-Care

A list of 11 creative and unique self-care practices for anyone who wants to expand their self-care horizons.

Self-care is a vital piece of the wellness puzzle. As a mental health professional, I have to practice self-care to prevent burnout. (If I’m not taking care of myself, how am I going to help someone else?)

To illustrate the importance of self-care, consider a vehicle; it requires ongoing maintenance for optimal performance and safety. Similarly, we require self-care. It’s a concept that encompasses a variety of needs, including health, solitude, human connection, self-love, spiritualty, and more.

Self-care advice seems to be everywhere these days. From endless articles to overflowing Pinterest boards, the internet is a bottomless pit of bubble baths and meditation. But let’s be real, most of it feels… uninspired. Lighting a vanilla candle and calling it a day? Yawn.

While there’s merit in those practices, I’m more about the kind of self-care that doesn’t feel like following a generic recipe. If you’re like me and find most self-care suggestions a bit… bland, then welcome! This post is for the self-care rebels, the ones who crave a bit more and want to expand their self-care horizons.

Here are 11 unique ideas for self-care:

1. Create an inspirational scrapbook or a “bliss book”

Any time you happen upon something that makes you smile, inspires you, or motivates you, add it to your scrapbook (or journal or binder). Maybe it’s a photo, a happy thought you jot down, or a magazine article. Alternatively, you could create a “bliss board” on Pinterest.

Creating a bliss book (or board) has the potential to generate positivity and compassion. Whenever you need an emotional pick-me-up, flip through your scrapbook. Share it with others to generate a double dose of cheer!

2. Plan a trip

If you can’t take a vacation, you can at least plan one! Preparation is half the fun (for me, at least)!

Look up places you’d like to travel and research things to do there. Create an itinerary. Set a tentative travel date (even if it’s years from now) so you have something to look forward to.

3. Poop in public bathrooms

If you’re one of those people who avoid going number 2 in public bathrooms, stop. Holding in your poop is uncomfortable and may result in constipation.

If you’re embarrassed about the smell, carry a travel-sized container of Poo-Pourri. If it’s the sound that makes you anxious, run the water or flush as you go. When your body tells you it’s time to go, listen! 

4. Treat yourself to a monthly subscription box for self-care

I love getting mystery packages in the mail! It’s akin to receiving a care package when you’re a kid at summer camp. And when it comes to subscription boxes, there are many to choose from.

Currently, I subscribe to four: Ispy (5 makeup samples in a cute makeup bag for $10), PLAY! by Sephora (5-6 makeup samples for $10), Trendsend (5-8 clothing items and no styling fee!), and StitchFix (a mix of 5 clothing items, shoes, and accessories with a $20 styling fee – fee is deducted from total).

Subscription boxes are fun and a great way for me to build a professional wardrobe and to try new makeup products. (Disclaimer: I receive a referral bonus if you sign up for Ipsy or StitchFix via one of my links.)

5. Sort through childhood toys or photos

Allow yourself time to reminisce. My sister and I recently went through a box of old dolls and stuffed animals; it was the most fun I’ve had in a long time. It released a flood of happy memories and it felt great to laugh.

We chuckled over my Barbie dolls, which all had short, spiky hair; I was a very literal child, so when my sister declared “Barbie haircut day,” I took it to heart. My sister, on the other hand, only pretended to snip her Barbies’ hair. I cried rivers that day.

I also enjoy looking at old family photos. See below for a pic from the year my mom went on a mission to create the perfect Christmas photo letter (the kind moms send out to impress relatives and old friends). “Fred the Christmas Goose” didn’t make the cut.

6. Create something

Practicing holistic self-care means stretching your mind; you benefit from the challenge. Avoid stagnation by stepping outside your comfort zone. Feed your creative side by building a chair, writing a song, painting a picture, knitting a scarf, or putting together a model.

Personally, I enjoy creating art; while not entirely lacking in talent, I’m no Picasso. Most of my projects are equivalent to the work one would accredit to a moderately talented 8-year old. Every once in awhile, I’m pleasantly surprised. (See below for a sketch I posted on Instagram.) Drawing or painting elicits a sense of accomplishment; it’s something I feel good about. 

Acknowledging your contributions builds self-esteem and confidence.

7. Engage with a stranger, an acquaintance, a friend, or a family member

Establishing meaningful human connection is essential for wellness. To make the most of this tip, try something you normally wouldn’t.

For instance, chatting with a stranger is not my norm. To practice this tip, I’d strike up a conversation with my seatmate on a plane [providing, of course, that they’re open to friendly conversation. 

Practicing self-care means building (or strengthening) connections.

8. Go exploring

As a child, nothing thrilled my soul quite like adventure; I explored by trampling through the woods behind my house, traversing streams and following hidden trails. My adventures often involved the discovery of “treasure,” an odd rock or ruins of some sort.

Today, I’m just as adventurous; however, I spend less time crashing through woods and more time traveling the world.

Exploration promotes curiosity, which is essential for growth. If you’re not a fan of outdoor activities like hiking or backpacking, try exploring a city or neighborhood. Consider driving through unfamiliar developments. Explore restaurants or shops in your town.

Whatever you decide, pursue it with the enthusiasm of the 6-year old adventurer you once were.

9. Redecorate your office or a room in your home to make it soothing, energizing, or inspiring

Every time you’re in the room, you’ll experience positive vibes. Paint the walls, add plants, declutter, hang a portrait, change the curtains, create a rock garden, etc. – whatever promotes positivity.

10. Change something about yourself

There’s a lot to be said for loving yourself, flaws and all. On the flip side, if there’s something you’re extremely unhappy with, consider changing it. 

If you’re overweight and have tried every sort of diet, but still can’t shed those pounds, talk to a doctor about weight loss surgery or schedule an appointment with a plastic surgeon. If you’re tired of feeling sluggish and lacking energy, adjust your sleep schedule, diet, and exercise routine (and make sure you see a doctor to rule out a medical issue). If you’re constantly broke, get a second job or find another way to bring in income; enroll in financial courses or schedule an appointment with a financial advisor.

Sometimes, self-care involves drastic change. If you’re deeply troubled over some aspect of your life, and it’s something you’re unable to accept, change it (while recognizing it will require work!) This is your life; take action.

Note: This tip is only for things you have control over; recognize what you can and cannot change. For example, I don’t like my flabby arms; if this bothered me enough, I could lift weights to develop muscle tone. I also dislike my neck; it’s not long enough. Unfortunately, there’s nothing I can do. It’s not worth brooding over.

That said, when contemplating any major change, especially ones involving surgery or substantial amounts of money, ask, “Is this change for me alone or am I seeking outside approval?” The essence of self-care is the self; it’s for you and you alone.

11. Adopt a new healthy habit (or quit a bad one)

This idea embodies delayed-gratification self-care vs. instant-gratification self-care. And while both types of self-care are important, the rewards associated with a healthy habit are life-changing (vs. “mildly pleasant”).

According to research, there are five lifestyle habits associated with a low risk of illness and longer life expectancy. If you’re serious about self-care (and want more bang for your buck), adopt one (or all) of the following practices:

  • Eat a healthy diet
  • Exercise regularly
  • Maintain a healthy body weight
  • Drink alcohol in moderation (or not at all)
  • Don’t smoke

A healthy lifestyle is the foundation of self-care!


Share your favorite strategies for self-care in a comment!

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