Eating your way to happiness
Our gut health has an enormous impact on our mood and mental health. Here are 3 things we can eat to nourish our bodies and minds
Text: Dr Poorna Menon, ND
Your diet can have a major impact on your mental health (Credits: Pexels)
Yes, we can literally eat our way to happiness – and not the Mac n Cheese food coma sort of happiness – but the thriving, deep happiness that’s created as a result of a consistently healthy diet. In fact, 90% of the ‘happy hormone’ serotonin is made in our gut, which has an important role in gut-brain signalling that influences our moods! Indeed, our mental health is so influenced by our diet because of the role our diet plays on our gut microbiome (the trillions of microorganisms living in our digestive tracts) and the role the gut microbiome has on the development of mental health disorders.
A balanced gut microbiome means an increase in microbial diversity and function as well as the healthy production of anti-inflammatory metabolites, which tend to be reduced in the gut microbiome of individuals with depression, anxiety, psychosis and other mental health conditions.
In short, what we eat affects our gut microbiome, which affects our mental health.
So, what can one eat to get a healthy gut? How does one support the diversity and strength of the gut microbiome so that we can boost our mental health – or, at least, – create the right environment (from within) to support our happiness? Are there healthy foods that our gut bacteria prefer over others?
Read on for some tips & suggestions –
Herbs
Herbs have been part of indigenous medical systems for thousands of years. Recently, research has indicated that certain herbs like ginseng, schisandra berry, and rosemary can benefit mental health through their interaction with the gut microbiome. Other herbs like saffron and St. John’s Wort have been used by both Eastern and Western herbalists for centuries in the management of depression.
The next time you’re thinking about what to make for dinner, consider a pot of double-boiled soup brewed with ginseng or a delicious baked meat/vegetable dish garnished generously with some stalks of rosemary. For a post dinner drink, try a warm glass of spiced milk/dairy-free milk with a few strands of saffron (look up saffron milk recipes for ideas on how to make this)!
Probiotics
We’ve included natural probiotics in our diets for thousands of years, through various forms of fermented foods like yogurt, cheeses, and pickles. Another convenient way to include probiotics is by consulting with a practitioner who can advise you on a good probiotic supplement that you can then add regularly to your daily routine.
Omega 3s
Omega 3s are a type of polyunsaturated fatty acids, primarily found in certain types of fish, nuts and seeds. There is a growing body of promising research that looks at how the regular consumption of Omega 3s positively affects mental health conditions, including depression.
Increasing your consumption of oily fish like mackerel, salmon, and herring, as well as vegetarian sources like ground flax and chia seeds, is a good way to boost your dietary consumption of Omega 3s. Omega 3 supplements are also available, if supplementing is an easier option for you. With seafood, you always want to be mindful of getting the cleanest source of produce (or supplement) possible though. Try to choose sustainable companies that don’t utilise farmed fish and also test their products for heavy metal contamination.
Begin with small manageable changes (Credits: Pexels)
It might seem like a lot of changes to make all at once to your diet – but the food-mood connection is something to embrace as you look for ways to improve your mental health! Start by making small, manageable changes. As you build up consistency, make more changes over time. Observe the differences these changes have on your life and then allow the impact on your happiness and mood to motivate you even further!
Disclaimer: This is not medical advice. Please consult your healthcare practitioner before making any changes that may impact your health.
About Dr. Poorna Menon – Dr Menon is a Naturopathic Consultant, with a Doctorate of Naturopathic Medicine from Bastyr University. She specializes in complex, chronic health conditions, including mental health, and extensively uses Mind-Body Medicine and clinical nutrition in her guidance to clients. She works Mondays, Tuesdays, and Fridays at the Balanced Living Clinic in Singapore, and also sees international clients on Zoom.
