The link between the food we eat and our mental health


Do you find yourself reaching for your favourite comfort food when you’re stressed? That’s an example of how our mental health influences our eating behaviour. — TNS

A nice physique, glowing skin and other physical attributes are often associated with a healthy diet and lifestyle.

However, beyond the physical aspect, food has an important role to play in mental health as well.

In this day and age, mental health is more than just a buzzword.

According to the World Health Organization (WHO), at least 970 million individuals globally suffer from poor mental health, with anxiety and depression being the most common conditions.

While there are many contributing factors to this phenomenon and the connection between nutrition and mental health has long been studied, the role of nutrition in supporting mental well-being often receives little attention from the general public.

To appreciate this mind-food connection, IMU University professor of nutrition and dietetics Dr Winnie Chee explains: “The brain needs nutrients to function.

“It uses glucose as its source of energy, proteins for neurotransmitters like dopamine and serotonin, and fat to cover the sheath of nervous system tissues.

“As our understanding continues to grow, and in the light of ongoing research, we are seeing more and more evidence that our dietary habits can be linked with mental health.

“To date, several large cohort studies have clearly established a connection between nutrition and mental health disorders like depression and anxiety, and some studies have also established connections between nutrition and the development of neurocognitive disorders like dementia and Alzheimer’s, owing to deficiencies in certain nutrients.”

Here are three things we need to understand about this connection, she says.

A complicated relationship

Our mood and behaviour are influenced by what we eat, and there are many behavioural aspects that affect our eating habits.

Examples of the latter include emotional eating, situations that trigger cravings for foods high in fat and sugar, as well as stress-induced triggers that cause us to eat more or less than we normally would.

Life cycle is also a factor, with Prof Chee explaining that the foundations of good nutrition begin during pregnancy itself.

Children also tend to adopt the eating habits of their parents, for better or worse.

Meanwhile, older persons may face various challenges, from functional issues such as difficulty accessing or cooking nutritious food for themselves, poor appetite, and higher occurrence of chronic conditions and cognitive disorders.

In essence, the relationship between nutrition and mental well-being runs in both directions, with good nutrition supporting mental well-being, and those struggling with mental health issues more likely to face challenges in this area.

One way of practising mindful – and healthy – eating is to plan your meals ahead of time. — FilepicOne way of practising mindful – and healthy – eating is to plan your meals ahead of time. — Filepic

Healthy local options aplenty

When it comes to healthy eating and food pyramids, the Mediterranean diet is often praised for its benefits.

However, as its recommendations are based on foods more commonly found in countries bordering the Mediterranean Sea (hence its name), such as Spain, Greece and Italy, the cost of these ingredients can be prohibitive for many.

Fortunately, its guiding principles can be easily adapted to a more local approach, known in some circles as the MediterrAsian diet.

To begin, the base of this pyramid is not food-based at all, but activity-based – that’s right, the foundation of healthy eating begins with an active lifestyle, which helps to boost endorphins and supports mental well-being.

Thereafter, the primary food category is plant-based, prioritising whole grains, beans, pulses and nuts.

These include chickpeas, sunflower seeds, peanuts and soybeans, which are high in fibre and support the good bacteria in your gut microbiome.

This, Prof Chee emphasises, is an essential aspect of diet, as gut health is inextricably linked with mental health.

The next category is fish-based protein, such as sardines, which helps supply beneficial omega-3 fatty acids.

The smallest category is dairy, which includes low-fat yoghurt and cheese, and meat-based proteins, like eggs and chicken, to provide the amino acid tryptophan, which the brain needs to produce serotonin.

Mindful eating

Following the above – i.e. understanding our relationship with food and adopting the principles of healthy eating – it is important to practise mindfulness in how and what we eat.

This is as studies link eating habits with factors like urbanisation, changes in the food industry, overstimulation and lack of time, which contribute to higher consumption of high-calorie and processed foods.

Mindfulness is key to overcoming this, says Prof Chee.

You can start by taking note of your own eating habits or triggers, so you can determine if you eat more when you are stressed, bored or sleepy.

This will allow you to recognise these triggers instead of succumbing to them.

To help, she recommends simple changes such as:

  • Planning meals ahead of time
  • Having healthy snacks or fruits on hand such as bananas, which are easy to eat on-the-go
  • Using food tracking apps to help incorporate healthier food options into your regular meals.

“It always comes back to eating a greater variety of whole or minimally-processed foods.

“This means more fruits, vegetables, whole grains, nuts, and fish – we can’t run away from the basis of what it means to have a healthy diet,” she says.

However, citing the 2023 National Health and Morbidity Survey (NHMS), she points out that a whopping 95% of Malaysians do not eat the recommended five portions of fruit and vegetables every day.

Furthermore, half of adults lead a sedentary lifestyle and 84% are not active in sports, fitness or leisure activities.

“Five portions per day is not a lot – it is as simple as one and a half cups of vegetables like green leafy vegetables with your meals, and two slices of fruit like papaya or pineapple.

“But we are not even doing that, even though local fruit and vegetables are plentiful in Malaysia,” she points out.

Moving forward, Prof Chee advocates for a holistic approach towards healthy eating and mental health, as they are interconnected.

“We need a great deal of education for Malaysians to take an active and responsible approach to what we consume, as a healthy diet with a variety of nutrients, together with physical activity, is essential to support mental health and well-being, besides lowering our risk for many serious health conditions,” she says.

Follow us on our official WhatsApp channel for breaking news alerts and key updates!
Mind , diet , nutrition

Next In Health

Exiting the WHO: US saves money, but gives up power to shape global health
A slim waist plus regular exercise keeps cancer away
There might be a way to prevent death from sepsis
Drinking fizzy water and fasting helps shed weight
Treat childhood prediabetes to avoid diabetes in adulthood
Men in blue save college kid from death
Weight loss can cause hair loss, temporarily
Why are we not able to solve mental health problems?
What is your blood type ... A, B, O or AB?
Old-fashioned handkerchiefs just as hygienic as tissues

Others Also Read