What You Eat Could Be Affecting Your Mental Health, According to New Research

What you eat every day could have an impact on your mental health, according to recent research from the Johns Hopkins Bloomberg School of Public Health. In fact, women who consumed more dairy products reported fewer symptoms of depression than those who consumed less dairy or no dairy at all, the study found. The results were the same in both white and African-American women from Baltimore, Maryland. The team published their findings online in the Journal of Affective Disorders earlier this month (August 2014).

How does the body process what we eat?

Experts say that there is a link between our mental and physical well-being. Specifically, new research from Johns Hopkins Medicine has found that diets high in sugar have an adverse impact on women’s moods and can worsen symptoms of depression. For every additional 150 calories, a woman added to her diet per day (equivalent to drinking two glasses of sweetened soda) over two months, her symptoms of depression were more than twice as likely to worsen during that time. To combat worsening symptoms of depression in women and men alike (and help prevent other health problems like diabetes), be sure you’re taking care of your body by eating healthier foods like fruit, vegetables and lean meats instead of sugary treats. The old adage holds true: you are what you eat!

Implications for dietary planning

It's no secret that women have more mood-related issues than men. In addition to premenstrual syndrome and postpartum depression (which affect most women at some point in their lives), women are twice as likely as men to experience depression. Now new research published in Physiology & Behavior has found that what you eat may have a greater impact on your mental health than previously thought—especially if you're a woman. Researchers found that when diet was manipulated in healthy female participants, their mental health was affected.

Foods that improve your mood

It's well known that a diet rich in fruits and vegetables can make you feel healthier. But according to new research by a team at King's College London, it could also help keep your mental health in check. In their study of 5400 women aged 35-65 years over seven years, they found that those who ate a diet high in fruit and vegetables were less likely to experience depression over time. Although more research is needed on how food impacts mental health long-term, it's clear that what you eat does have an impact on your mood—and for women specifically, it can help with anxiety too.

Foods that harm your mood

A new study has uncovered a link between what you eat and how you feel. The research looked at how women's diet can impact their mental wellness and found that some foods may be detrimental to mood. Eating an unhealthy diet could lead to mood swings or symptoms of depression, according to the results. Researchers from Ohio State University found that drinking sugary drinks such as soda may contribute to feelings of despair and sadness. When consuming these beverages on a regular basis, people could experience more daily negative emotions like fatigue or irritation, which over time can take a toll on mental health. To avoid becoming overwhelmed by your stressors in life, consider limiting your intake of high-sugar foods and drinks.

Tips for a healthier diet

As with any diet, there are a few things you can do to make sure your diet is as healthy as possible. First off, load up on whole foods and fresh produce. Second, be sure that you're getting plenty of vegetables in addition to protein sources like chicken or fish. Eating lots of fruits and veggies can really help your body feel full without going overboard on calories for the day. Lastly, be sure to drink lots of water; dehydration can seriously affect both your mental and physical health over time. It’s recommended that women drink at least 10 glasses of water per day—the absolute minimum! (Learn more about maintaining a healthy diet in How Women Should Diet.)

The bottom line

What’s happening in your gut is linked with mood and mental health. If you struggle with anxiety or depression and want to try improving your diet as a possible remedy, see a registered dietitian or other nutritionists who can help you create a nutritional plan that best fits your needs. The benefits of following such a plan might be more than just better physical health. It may improve your mood, too.

"Health Products"