Nutritional psychiatry: does our mental health depend on what we eat?

Question:

I suffer from frequent panic attacks or low moods for which I have been treated for years and take medication, see a psychologist, do yoga and meditation, which help me a lot.

Is there anything else I could do?

(María Adela Varilla. Zarate).

Experts have long noted that despite continued

and various psychotherapies, the prevalence of psychological disorders remains stable or is increasing worldwide.

It occurs with depression,

, bipolar disorder, autism, attention deficit disorder, leading to search for possible explanations along with new treatment options.

Depression, anxiety, and bipolar disorder are the most common mental health conditions.

Photo: Clarín Archive.

One approach is “nutritional psychiatry” which

and which aims to highlight the importance of diet and nutritional supplements in preventing the onset or improving the outcome of various psychiatric disorders.

Today there is already unquestionable evidence of the relationship between the food that is ingested and mental health.

The nervous system and the brain require a constant supply of "fuel" provided by food.

As an example, inadequate maternal and early nutrition of a child under 4 years of age can affect their mental health as an adult.

Varied fruits and vegetables, the axis of a good diet.

Photo: Shutterstock.

The possible pathways that relate a poor diet to psychological alterations are linked to the

, oxidative stress, changes in the intestinal microbiome, epigenetic modifications, and neuroplasticity.

a fuel problem

The nervous system and the brain require a constant supply of "fuel" -provided by food- and just as a car works better depending on the quality of the fuel used, the same

depending on the quality of the food it consumes. are consumed.

Those who ingest those with a variety of vitamins, minerals, probiotics and antioxidants protect their brain from

that damages neurons.

Conversely, low-quality “fuels”—products with high amounts of refined sugars or junk food—damage the nervous system.

Research has compared the

with the Western one and it was found that the risk of suffering from depression decreases by 25% to 35% in the former.

Or that children and adolescents who consume

have a higher prevalence of diagnosis of attention deficit hyperactivity disorder.

The intestinal microbiota (previously intestinal flora) is not only key to the integrity and proper functioning of the intestine, but also that certain foods can alter the absorption of nutrients, weaken the

with the passage of toxins into the blood and the subsequent activation of neurological pathways that negatively affect the functioning of the central nervous system.

A dietary scheme that should be indicated to those who suffer from anxiety should include:

1) Eat foods rich in omega 3 fatty acids, which are found in salmon, tuna, sardines, flax or chia seeds, and walnuts.

2) Include complex carbohydrates present in bread and brown rice, quinoa, oats, legumes and fruits.

3) Limit the consumption of caffeine and refined sugar.

Green leafy vegetables, an essential source of magnesium and vitamin B. Photo: Shutterstock.

4) Eat essential nutrients like

found in green leafy vegetables, nuts, legumes, and whole grains.

Research supports the need for

.

And this is Nutritional Psychiatry.

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