Glycemic Control and Mood Disorders

The association between glycemic control and mood disorders highlights how high consumption of processed carbohydrates can increase the risk of depression and anxiety. Processed carbs lead to significant fluctuations in blood glucose levels, triggering oxidative stress and requiring hormonal responses to maintain balance. These hormonal changes can impact anxiety, irritability, and hunger levels.

Dietary Inflammation and Mental Health

Observational studies have shown a link between depressive symptoms and "dietary inflammation," marked by a higher intake of inflammatory foods like refined carbohydrates and trans fats, along with a lower intake of anti-inflammatory foods such as polyphenols, antioxidants, and omega-3 fatty acids. Inflammation from these foods can impair cognition, affect the hippocampus, and damage the blood-brain barrier, exacerbating mental health issues.

Microbiome and Mental Wellness

The gut-brain axis plays a crucial role in mental health, with the microbiome influencing mood through neural, inflammatory, and hormonal pathways. Changes in the gut microbiome have been associated with mood alterations, potentially impacting neuroactive metabolites and gut permeability. While research is ongoing, the bidirectional communication between the gut and brain underscores the importance of a healthy microbiome for mental well-being.

Combatting Negative Effects Through Nutrition

To support mental health through nutrition, individuals can focus on:

• Glycemic Control: Limiting processed and refined carbohydrates to stabilize blood sugar levels and ensure a steady supply of nutrients to the brain.
• Inflammation Reduction: Increasing intake of polyphenols, found in fruits and vegetables, and polyunsaturated fats from sources like nuts, seeds, and fish, while avoiding trans fats commonly found in ultra-processed foods.
• Microbiome Health: Consuming a diet rich in fiber, polyphenols, and unsaturated fatty acids, such as the Mediterranean diet, to promote a diverse and healthy gut microbiome that produces anti-inflammatory metabolites.

By understanding the impact of different foods on mental health and making informed dietary choices, individuals can support their overall well-being and mental resilience. Remember, what you eat can truly nourish not just your body but also your mind. Stay informed, stay healthy, and nurture your mental health through mindful nutrition.

Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.