Why It’s Important to Eat the Correct Foods for Mental Health

When variables like lost productivity, absenteeism, and turnover are taken into account, poor mental health has a significant financial impact, costing the US economy $193.2 billion and the worldwide economy $1 trillion.

According to Gen Z and Millennials, mental health is a major concern; 81% of them stated they would quit their employment tomorrow due to stress, and 69% claimed they would be more productive if their employer enhanced their wellbeing. This information was found in Lifesum’s 2024 State of Healthy Eating and Wellbeing Report.

Organizations like Amazon, Wellhub (formerly Gympass), PayPal, and GE are starting to realize how a nutrition-first approach can benefit mental, physical, and emotional health, which in turn enhances workplace satisfaction and productivity. Gen Z and Millennials are also prioritizing personal wellbeing and mental health.

Unbeknownst to many, a wholesome, well-balanced diet has a favorable effect on mental health because it gives the body the vitamins, minerals, antioxidants, omega-3 fatty acids, and amino acids it needs for healthy brain function. Lack of these nutrients may have an impact on mood regulation and neurotransmitter activity in the body, which may lead to an increase in stress and a decrease in resistance to stressors.

Adopting a nutritious diet can enhance general well-being and support other therapeutic therapies, such as psychotherapy, for people who are already dealing with mental health concerns.

Long-term effects of addressing nutritional issues include a decreased risk of chronic diseases linked to malnutrition and stress.

Meals, the Stomach, and the Mind

The relationship is intricate, encompassing a number of physiological, psychological, and social elements. Let’s look at three instances: sleep, oxidative stress and inflammation, and the gut-brain axis.

The bidirectional communication between the gut and the brain is referred to as the “gut-brain axis.” This communication is facilitated by the trillions of microorganisms in the gastrointestinal system known as the gut microbiota. Diet has a major impact on the variety of the gut microbiota, which can affect behavior, mood, and cognition.

Anxiety and depression are two mental health conditions that have been related to inflammation and oxidative stress in the brain. Numerous meals, especially those rich in anti-inflammatory and antioxidant substances, can aid in lowering oxidative stress and inflammation, which in turn can improve mental health.

Mental well-being and sleep are intimately related. Eating heavy meals right before bed can disrupt your sleep patterns. What and when you eat can also affect how well you sleep. Some meals and nutrients, like those high in magnesium and tryptophan, might help you relax and have a better night’s sleep, while consuming too much sugar or caffeine can disrupt your sleep cycles.

Advice To Help You Eat Better

The good news is that you may enhance your mental health by making some quick dietary adjustments.

To begin with, increase your intake of pre- and probiotics, as they are both crucial for gut health. Whole grains like oats and barley, as well as vegetables high in fiber like broccoli and carrots, are good sources of probiotics. In addition to “feeding” the beneficial bacteria in our stomachs, these probiotic meals have the potential to lower inflammation levels and increase the availability of neurotransmitters like serotonin, a “happy hormone” that balances mood and lessens the signs of stress and anxiety.

Since probiotics are great for our guts, eating more probiotic-rich foods like sauerkraut (and other fermented cabbage varieties) and fermented dairy products like kefir and yogurt helps to increase the amount of good bacteria and activity of the gut microbiome, which can improve stress resilience and lessen symptoms of anxiety and depression.

Another excellent example is increasing the consumption of omega-3. These include nuts like walnuts, seeds like flaxseed, chia seeds, and hemp seeds, and fatty fish like salmon and mackerel. By reducing inflammation in the brain, which is connected to mood disorders like depression and anxiety, these foods can enhance mental health.

Increasing your intake of polyphenols—which are present in foods like spinach, red cabbage, and peppers—will also benefit your health because they can shield the brain from oxidative stress and inflammation and encourage healthy blood flow. This can lessen the symptoms of depression and improve your general mental health.

Increasing your intake of complex carbohydrates, such as those found in whole grains like oats, barley, and buckwheat, as well as in root vegetables like sweet potatoes, beet root, carrots, and parsnips, can improve digestion and support gut health while giving our bodies the nutrients they need to combat symptoms of anxiety and depression.

Workplace Well-Being: It’s Essential

The culture of the workplace offers a critical chance to improve mental health by means of better eating habits.

Promoting a work environment that has an emphasis on nutrition can assist in enhancing the mental health of your staff. The good news is that there are a number of simple tactics available to assist in kicking off this process right now.

Employees can integrate healthy eating into their daily routines by, for instance, providing nutritional education and hosting workshops on nutrition and healthy eating habits with useful advice and tools, including nutrition applications like Lifesum.

Offering wholesome snack options at work, such as whole-grain crackers, fresh fruit, almonds, or yogurt, rather than high-sugar vending machine selections, will encourage better decisions and improve mental health.

In order to encourage mindful eating and lower stress levels, it is recommended that frequent meal breaks be implemented, along with specific spaces for staff to eat away from their workstations.

Encouraging employees to stay hydrated throughout the day by providing easy access to water through water coolers or hydration stations can improve mental health by supporting mood and cognitive function.

Stress and diet have a complex interaction in which stress affects dietary choices and diet influences stress levels. A balanced diet that nourishes the body and the mind is crucial, as evidenced by the link between food and mental health.

A healthy diet can play a significant role in supporting resistance to stressors in and outside of the workplace and overall well-being when included in mental health treatment. A nutrient-dense diet and a mentality that emphasizes these foods can help promote emotional stability, mental toughness, and healthy brain function.