A consistent body of evidence shows that people who have a healthier diet have a lower risk of depression…but why?
There are many parts of play but a key factor is the role of the gut microbiota – the microorganisms in our gut – and in turn how changes the the gut bacteria can influence our mental health
Our gut is teeming with microscopic life, called our microbiota. Its home is the gut microbiome, and it’s made up of literally trillions of bacteria, viruses and fungi
These microbes can actually live in harmony with us – and when their populations are strong and healthy, we reap health benefits too
Gut microbiota changes in response to what we eat. And it can change fast – studies have found responding in as little as 24 hours!
The relationship between your gut microbiota and your brain is complex and “bi-directional” – meaning that these two organs ‘talk’ to each other by various biological pathways
Not only are the gut microbiota involved in pathways related to producing serotonin and dopamine – ‘brain chemicals’ linked to mood, motivation and feelings of reward – it can also influence inflammation and stress responses in the body, so by all these means, the gut microbiota is communicating with the brain
Research from other studies has also revealed a key connection: that the gut bacteria of people with depression and without depression are different.
We don’t know if it’s the depression that changes the microbiota, or if the microbiota is a certain way and then people get depression, there is still much more to know and research
The secret to eating for health and happiness is, in fact, no secret at all: it’s the same food groups that appear time and time again as being not only good for our physical health, but for our mental health now too
The food groups to focus on are wholegrains, vegetables, fruits, legumes, nuts, and healthy fats, in particular, you want the fibre
I also find in clinical practice that removing foods that we are intolerant too, such as dairy, gluten, reducing sugar and alcohol and caffeine has a HUGE positive impact on mental health and mood
It is the important compounds in these whole foods that benefit our health beyond simple nutrition and fuel. Vitamins, minerals, omega-3 fats, probiotics, prebiotics – these are all functionally-active ingredients and they can affect our physical and mental health overall and in particular, these foods have a beneficial impact on the gut microbiota as well
Start simple, start small!
With less than 4% of people in Australia eating the recommended daily amounts of vegetables and legumes, and faring only slightly better in the fruit and grains department – around 30% of people meet the recommended daily serves for these food groups – many of us have a way to go in our journey toward healthy eating
But it is within our reach with every meal we eat!
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