There is a lot of research into the connection between food and mental health. Studies show that what you eat can affect your cognitive function, mood and mental wellbeing. Even if you battle with stress or depression you can use food in many ways to improve your mental health or at least manage your condition. Managing or improving your mental wellbeing through food involves making mindful dietary choices that impact your feelings and mind. If you do struggle with depression, stress or anxiety here are some effective ways to improve your mental health with food.

Add more probiotics and fermented foods to your diet

Research shows that a healthier gut can boost your mood and improve your thought process. Evidence shows that some microorganisms in your gut produce neurotransmitters in the brain and help to regulate your emotions. An imbalance in your gut health can affect the ability of these microorganisms to produce the necessary neurotransmitters putting you in a bad mood. Gut bacteria also produces several neurochemicals that the body needs to regulate various mental processes. According to some studies gut bacteria can manufacture about 95% of the body’s serotonin thus influencing your mood. Probiotics and fermented foods like yoghurt, kimchi and kefir contain beneficial bacteria and can create the perfect environment needed for the microorganisms to thrive. 

Eat foods that improve the immune system

Your immune system can impact your mental health and this is backed by research. Studies show a ‘communication’ between immune cells and brain cells with signals transmitting between them. This communication affects general cognition and brain responses strongly related to pain and depression. There is growing evidence that the immune cells and molecules play crucial roles in normal brain development. 

Eating a healthy and balanced diet is the best way to improve your immune system. Of course you can also consider immune boosting supplements that can improve gut health. For example, you can combine the immunity benefits of a Dirtea Turkey Tail mushroom powder with a daily balanced diet.

Load up on your GABA

If you’ve ever experienced the stress of obsessive thinking, then you may be low on gamma aminobutyric acid (GABA). This is a chemical that has a calming effect on the brain. It works by counteracting impulses that adversely excite the brain or put the body in an excitatory state. Eating foods that can help your body boost its GABA supply can help counter negative mental states, including racing thoughts, stress, anxiety, and depression. 

Drinking green tea is one of the most effective ways to boost your body’s GABA. You can also turn to cruciferous vegetables like cauliflower, cabbage and broccoli. 

Eat more ‘smart’ carbs

Carbohydrates are linked to the mood boosting chemical serotonin. Some experts have even suggested that craving a carb rich food could signal low serotonin. 

But while carbohydrates can improve your mood you must choose them wisely. Ideally you want to avoid sugary foods and opt for more ‘complex’ carbs like whole grains. Cakes and cookies are no-go areas as they are simple carbs. You can also eat more fruits, vegetables and legumes as they contain healthy carbs.