Health professionals caution that a lasting consequence of the coronavirus pandemic might be a mental health crisis. While therapy and medications for stress and anxiety are often essential, your diet can also significantly impact your well-being.
A survey by the American Psychiatric Association, released in March, found that 36% of Americans believed the COVID-19 pandemic had a serious effect on their mental health. The primary concerns were financial issues, the risk of contracting the virus for themselves or a family member, and the possibility of severe illness or death.
The gut-brain connection
The gut is often referred to as the “second brain.” We acknowledge this connection, even subconsciously, when we experience “butterflies in our stomach” from nerves or rely on a “gut feeling” when making crucial decisions.
Naidoo explained that the gut and brain are linked both physically and biochemically through the gut-brain axis, a complex communication system that connects the brain’s emotional and cognitive centers with intestinal functions.
Foods that can hurt mental health
Certain foods, such as fried foods, processed foods, trans fats, nitrates, and those high in salt, saturated fat, and refined sugars, can exacerbate depression, anxiety, and stress.
“If you consume processed foods and fast foods daily, it promotes the growth of harmful gut bacteria, leading to inflammation problems,” Naidoo noted.
Excessive caffeine and alcohol can also negatively impact mental health but are generally safe in moderation. Consuming up to 400 mg of coffee per day should not affect anxiety levels, according to Naidoo.
Individuals respond differently to alcohol, but typically, consuming four drinks a day for men and three for women is considered heavy drinking.
How to Eat for Better Mental Health
To improve your diet with mental health in mind, Naidoo recommends starting with small changes. Attempting to overhaul your diet too quickly can be overwhelming and counterproductive. “Gradual and steady changes over time will help develop a healthy gut and gradually build up the nutrients beneficial for your brain,” she advised.
Start by assessing your current diet. Note what you’ve eaten over the past 24 to 48 hours, identify the unhealthy items, and then choose one simple change to implement. You don’t have to eliminate all your favorite less-than-healthy foods right away.
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Small changes in your diet can lead to big improvements in your mental health. Nourish your gut, and you'll nourish your mind. One step at a time, you can build a healthier, happier you.
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