Over recent years there has been a heightened attention being paid to our mental well-being. The need to address our mental and brain health has never been more apparent according to the statistics. Estimates are that common mental health issues in the UK stand at 1 in 6 people, with low mood affecting up to 20% of us at any one time. Plus, in the UK, brain and mental health diseases are the biggest healthcare cost, accounting for almost a quarter of all healthcare spending. So how can we leverage nutrition to support our mental well-being?
The drivers of the rising levels of mental health issues are likely to be multi-factorial and there is no ‘one size fits all’ solution. However, the evidence to support the role that diet and lifestyle changes can have in managing and preventing mental health issues continues to build. While the connection between nutrition and mental health had been overlooked for a long time, thankfully in the last 10 years science has turned its attention to this important relationship. The relatively new field of nutritional psychiatry has shown consistent evidence to suggest a relationship between dietary quality and mental health. Findings from a range of studies show that diet and nutrition are associated with the prevention, development and management of mental health concerns. The science looking at the connection between nutrition and the brain is now starting to identify why food has such a positive (or negative) effect and also which foods we should be eating more (or less) of to support our mental well-being.
The same nutrients that are vital to our physical well-being are involved in our mental well-being. We are also now starting to understand that a lot of similar processes that cause ill-health in other organs and systems in the body like inflammation are at play when it comes to the health of our brain and our mental well-being. Inflammation has been identified as playing a key role in the development of depression, as well leading to shrinkage in parts of the brain and has been connected to longer term neurodegenerative conditions such as dementia. Consequently, the type of eating pattern that supports physical health is also a key pillar for mental well-being. We want to aim for nutrient-rich, minimally processed foods that support a steady release of energy into the bloodstream and reduce inflammation. While there are different ways we can achieve this way of eating, good-quality unprocessed meat can play an extremely helpful part. In fact, experts in nutritional psychiatry have found that a small amount of meat boosts mood. The recommendation is 3-4 portions of 65-100g per week, ideally grass-fed beef or lamb. Research conducted in the US found that young adults who ate meat fewer than three times a week had more mental health problems.
Here are some of the reasons meat can be supportive of our mental health;
Protein – the building blocks for the production of neurotransmitters (the chemical messengers in the brain) such as serotonin, dopamine and GABA are the amino acids from protein. Therefore, ensuring a good level of protein in the diet to supply these key building blocks is important for mental and brain health. While, we can get protein from a range of foods, animal sources of protein are known as complete proteins, meaning they contain all the essential amino acids we require. Protein from animal sources is also a highly digestible source of protein, meaning that the body can efficiently absorb and utilise the protein it contains. This makes meat a particularly efficient way of delivering the protein we need for a given weight of food or number of calories. Additionally, protein is relatively hard for the body to digest meaning that the energy we derive from protein is gradually released into our bloodstream, contributing to balanced blood sugar.
Fatty acids – 60% of the brain is comprised of fat and a steady supply of dietary fat is needed for its health and wellbeing. Specifically, the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are essential for brain development and mental health. They are important for all aspects of neurotransmission, particularly the effectiveness of neurotransmitter receptors, and protecting the brain from damage caused by inflammation. While oily fish are the best source of these fats, grass-fed meat can be another significant source. However, eating in a way that supports our mental health is not just about the meat! We need to combine high-quality sources of protein like unprocessed grass-fed meats with a wide range of different coloured fruit and vegetables, whole grains and fermented foods (like sauerkraut, kimchi, live yoghurt, kefir and kombucha) to provide a wide range of phytonutrients, fibre and support for our beneficial gut bacteria. It is also important we minimise highly refined carbohydrates including sugar and processed foods.
Micronutrients – as well as being a great source of protein, meat is also extremely nutrient-dense, meaning that it contains a wide range of the different vitamins and minerals we need for optimum health in their most bioavailable forms. Bioavailability refers to the body’s ability to digest, absorb and convert the nutrients in food to the forms of those nutrients required for functionality in the body. Meat and other animal products as some of the best sources of a range of micronutrients needed for optimal brain function, for example;
- Zinc – plays a key role in the production of several neurotransmitters both directly and as a cofactor for the enzymes involved. Beyond that zinc helps to stabilise the outer membrane of brain cells and protect them from oxidative damage supporting their overall function.
- Iron – is another mineral with a key role in the brain as a cofactor for neurotransmitter production, as well as the production of energy and the myelin sheath that covers nerve cells and aids the smooth transmission of communication between cells.
- Vitamin D – from the widespread distribution of Vitamin D receptors throughout the brain we know it is intimately involved in brain function and can affect proteins in the brain directly involved in learning, memory and behaviour.
- Choline – is a precursor to acetylcholine, a neurotransmitter involved in various neuronal functions, including memory. It is also necessary to produce key molecules that help maintain the structural integrity of all cell membranes which has a critical impact on how well cells function and transport substances into and out of the cell.
- Vitamin B12 – has an important role in many metabolic reactions and is used for over 100 essential daily functions including nerve cell functioning. Like iron it is important for the maintenance of the protective myelin sheath surrounding all nerve cells. It acts as an important antioxidant in the brain protecting against neuroinflammation which has a role in the progression of neurodegenerative conditions. Lower levels of this vitamin are also associated with a higher risk of developing depression.
Whilst mental well-being concerns are often multi-layered with a range of potential solutions, nutrition and lifestyle can go a long way to alleviating the symptoms. Therefore, if you or someone you know would like some individualised nutritional support with any aspect of brain or mental health concerns, please book in for a free 30-min Health and Energy review as I would love to help.
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