Our brains are hungry. In fact, brain cells are by far the hungriest cells in our bodies. They make up only 2% of our body weight, but use about 20% of the food energy we take in. And that energy goes toward our mental health as much as our physical health.

Many of us have experienced the close link between nutrition and mental health when we get “hangry,” that hunger-fueled mix of anger and irritability that consumes us when we skip a meal or forget to pack a snack.

But that’s just the tip of the iceberg. In fact, nutrition has a crucial role to play in protecting and improving our mental health, or even helping us manage a mental illness such as depression, anxiety, or trauma.

For the past five years, Marianne Bloudoff, BSc, a registered dietitian, has made nutrition and mental health the focus of her work at Homewood Ravensview, a private mental health and addiction treatment centre on Vancouver Island, British Columbia.

“A well-nourished brain is more focused, better able to handle stressors, and ensures a more stable mood,” Bloudoff explained. “You need those building blocks to create a foundation for the recovery journey.”

In this article, she explains the link between nutrition and mental health, and shares some of her tips for using nutrition to support better mental health.

From good food to good mood

Food components help the body create neurotransmitters, such as dopamine and serotonin (the so-called “happy hormones”), which alleviate anxiety and depression and boost mental health.

These neurotransmitters are sensitive to food intake, so changes in our eating patterns can have effects on behavior, sleep, and energy levels. The way we eat can also improve the effectiveness of medications, including antidepressants.

The food we eat can also help our mental health by ensuring that we build a healthy microbiome. This is what we call the 100 trillion bacteria—some helpful, some harmful—that can be found in the gut. When we eat probiotics and fermented foods that contain healthy bacteria (yogurt and kimchi are two examples), we can create a healthier, more resilient microbiome. This, in turn, creates a healthy feedback loop between our bodies and minds. Good food produces a good mood, and that in turn reduces the stress that can disrupt our digestive processes and prevent our gut from absorbing and metabolizing nutrients. As an interesting example of this phenomenon, Bloudoff pointed out that 26% of people with anxiety disorders have a digestive condition called irritable bowel syndrome (IBS).

Simplifying good nutrition for mental health

Mental health can complicate nutrition. When people are depressed, they may not have an appetite or the energy to source and prepare healthy foods. ADHD can make it difficult to plan, shop for, or prepare meals. Substance abuse can add another layer of difficulty to the issue.

But that doesn’t mean good nutrition has to be complicated. In fact, Bloudoff tries to make it as simple as possible for her patients to eat nutritious diets by making sure her recommendations take into account their unique needs and lifestyle.

“Every patient is different, so it’s about finding what works for the person,” she explained. “What is their reality? What kind of food can they afford? What do they have access to? What’s culturally appropriate for them? What do they like? Are they feeding just themselves or a whole family? Do they have allergies? What do they know how to prepare? One person might live in a big city close to a supermarket. Another might live in a rural area where they fish or hunt.”

By taking into account the individual’s broader context, including their background, geography, culture, family status, strengths and capabilities, community support, and more, she can ensure the foods she recommends to her patients will be easier and more intuitive for them to source, prepare, and enjoy.

Eat these key nutrients for brain health

While there’s no universal diet for good mental health, there are specific nutrients that everyone needs to ensure they consume in order to lay the groundwork for a healthier body and mind.

Omega-3 fats

Omega-3 fats can be found in oily fish, such as salmon and sardines, and plant sources such as walnuts, flax seeds, and chia seeds. Omega-3 fats build brain cell membranes, reduce inflammation, and promote new brain cell formation, which can improve mood and memory, and reduce the occurrence of brain disorders.

Complex carbohydrates

These can be found in whole grains, legumes, fruits, and vegetables, and our bodies break them down slowly so they deliver energy consistently over a longer period of time. Eating meals or snacks that include complex carbs every three to five hours can contribute to a more stable, happy mood.

Vitamins

You’ll find B vitamins in meat, dairy, eggs, whole grains, beans, nuts, seeds, and leafy green vegetables, while vitamin D can be found in eggs, meat, and oily fish. Deficiencies in vitamin B12 can cause depression, irritability, agitation, psychosis, and decrease antidepressant response, while deficiencies in vitamin D have been found in people with depression, seasonal affective disorder, and schizophrenia.

Minerals

Iron, magnesium, and zinc are all minerals associated with brain health. Iron stimulates brain development and protects against dementia, while magnesium is associated with improved sleep, and both magnesium and zinc help to protect against depression. Meat, fish, beans, nuts, seeds, and leafy greens are good sources of iron, while pumpkin and flax seeds, almonds, cashews, avocado, tofu, spinach, swiss chard, and black beans all contain magnesium. Zinc can be found in oysters, crab, beef, pork, chicken, and beans.

Antioxidants

Antioxidants include vitamin C, vitamin E, carotenoids, and flavonoids, which can be found in all fruits and vegetables. These nutrients help the brain fight oxidative damage and neural inflammation by preventing harmful free radicals from forming. This helps to protect the brain against neurodegenerative disorders, anxiety, and depression.

Amino acids

Tryptophan is an amino acid needed to produce serotonin, a neurotransmitter that promotes sleep, calmness, and relaxation. Another amino acid, tyrosine, is needed to create the neurotransmitters dopamine and norepinephrine, which create feelings of pleasure and improve motivation, alertness, and focus. Tryptophan and tyrosine can both be found in protein-rich foods including nuts, seeds, tofu, cheese, yogurt, meat, fish, beans, lentils, and eggs.

Water

You may not think of it as a nutrient, but water is essential to healthy brain function. In fact, a mere 1% drop in hydration is associated with a 5% drop in cognitive function, while a 2% drop can cause short-term memory impairment and difficulty focusing. Drinking enough water and getting hydration from other food and beverage sources helps us stay alert.

Being nourished as well as fed

The connection between nutrition and mental health goes beyond getting enough of the right nutrients. It has emotional, social, and cultural dimensions that can nourish us in deep and meaningful ways, and Bloudoff said these aspects are just as important to our mental health. That’s why she stresses the importance of eating for enjoyment, meaning, and connection.

“The foods we choose and our eating experiences also impact our emotional health,” Bloudoff explained. “We have emotional and cultural connections to food, and we connect with others over food.”

Eat together

Eating with others has many benefits, including building social connections with family, friends, coworkers and exploring new foods you might not normally try.

“Whether it’s the classic, nuclear-family meals on Sunday night or meeting up with friends for coffee and a snack, these are ways to foster emotional and mental health.”

Eat for pleasure

Including foods we enjoy in our diets can promote positive emotions, and it also motivates us to seek food out regularly enough that we stay nourished and energetic. Cultural or traditional foods, especially, can help us strengthen personal and cultural connections as well as delivering important sources of key nutrients.

“Food is more than just fuel. When it’s pleasurable, culturally appropriate, and meaningful, it’s going to make you feel good on more levels than just the physical.”

A vital piece of the puzzle

Recovery is a complex and multifaceted process, and nutrition is one of many aspects that impact mental wellness. At Homewood Ravensview, Bloudoff works alongside physicians, nurses, psychiatrists, therapists, addictions counsellors, occupational therapists, and recreation, horticulture, music, and art therapists. But good nutrition can set the stage for success across the wellness journey.

“Nutrition doesn’t replace therapy or medications, but they all work together holistically,” she explained. ” Medications don’t work properly if you don’t have adequate nutrition. Therapy may not be as effective if you’re not feeding your brain so you can give it your focus and energy. Nutrition is one of those foundational pieces that help us do all the things that are important from a mental health perspective.”

Debt can have a significant effect on our mental well-being. When the constant pressure of financial obligations and the anxiety of meeting payments looms over our heads, it can have an impact on our stress level, sleep and mood. It’s a burden that can even affect our self-esteem, making us feel insecure, inadequate, and helpless.

Our mental, physical, and financial health are connected, and we need to recognize how financial worries weigh on us so we can seek support to alleviate the stress and improve our mental health.

In this article, we’ll examine how debt affects us emotionally, influencing how we behave and how it makes us feel about ourselves. We’ll also connect the dots to what the strain of debt does to us physically. Once we have a better understanding of how it’s all connected, we can explore practical options and strategies that can be helpful to work on reducing and eliminating debt. It’s not a situation anyone intentionally ends up in, and it can be frightening. Taking small steps forward can help us feel a sense of direction again, regain control, and reduce stress to find a better balance between our health and wealth. 

When it comes to finances, does everyone start from the same place?

Unfortunately, there is no equal ground when it comes to financial matters because disparities between resources, opportunities, and education all factor significantly into our individual experiences. It is an important reality to recognize as we consider the relationship between debt and mental health.

Contrasts and inequality around the economic circumstances we are born into create complexities that undeniably affect people’s well-being. Just think about the significant differences in housing, our environments, who we interact and form relationships with, and how we develop and identify ourselves. There needs to be more self-awareness regarding individuals’ advantages, benefits, or access to opportunities.

The interconnectedness of all kinds of social determinants, such as the affordability and availability of food and the reliability of transportation, affects someone’s ability to access essential services. People with economic privilege have higher levels of education and can typically make healthier lifestyle choices, in addition to having improved access to high-quality healthcare.

How does financial worry, particularly related to managing debt, affect mental health?

Feeling economically stable and secure can be a marker of financial success and is crucial to maintaining a positive and balanced view of life. For many people, trying to improve their earning potential starts as they enter adulthood, where education and skill development are often the priority, while at the same time, they are trying to manage living expenses. Despite knowing that budgeting and saving are habits to master in this phase of life and can certainly be helpful to set the stage for an easier time financially, they can be challenging to put into practice. Many psychological influences often need to be factored into the equation rather than simply focusing purely on “income and expenses.” (1)

Even though we might not have stable income and expenses, there are times when we focus on “wants” or things we aspire to. We convince ourselves that we’re depriving ourselves of experiences or the lifestyles we “deserve.” It’s at that moment that impulsive spending can happen. We start to spend because we feel bored or stressed, even though we don’t really have the financial means. And while those purchases might temporarily relieve those feelings, they set a course that contributes to long-term financial strain and unmanageable debt loads.

Over time, debt can make us feel overwhelmed and create intense pressures that affect our mental health and start to show up as:

• • Anxiety
  • Stress
  • Frustration
  • Depression

Our relationships can also take a toll, creating increased family tension and straining friendships. It affects how we communicate and our emotional well-being. We might feel embarrassed or full of shame for getting into the circumstances, which can lead to low self-esteem and a general feeling of helplessness.

Prolonged financial strain can even affect our physical health as our body responds to chronic stress. We can experience sleep problems, headaches, and digestive issues. Mentally, we may have reduced concentration and impaired decision-making abilities. It may seem easier for some to cope by avoiding what’s happening altogether, ignoring bills, and discussing money or financial responsibilities.

What kinds of drivers can influence our financial behaviours?

A complex combination of internal and external factors can influence how we handle financial decisions and manage money. Attitudes towards risk, biases we have, and financial literacy all come into play.

Economic conditions

The economy is shaped by inflation and interest rates, employment levels, and government policies that evolve and change over time. They are also largely out of our control. With periods of economic uncertainty, we tend to pay more attention to finances, prioritize essential expenses and savings over spending, and put off major purchases to be more budget-conscious and cautious about taking on additional debt.

It can be tough for many people who are watching their spending. Basic housing, food, transportation, and education costs are at all-time highs. For many, wages are stretched to their limits. Consumer Affairs researched costs between generational groups and found many alarming realities through their comparisons: (2) 

• • Those in Gen Z (born between 1996 and 2012) and millennials (born between 1981 and 1995) “are paying nearly 100% more for their homes than baby boomers [born between 1946 and 1964] did when they were in their twenties.”
  • Gen Z dollars have “86% less purchasing power” than when baby boomers were in their twenties.
  • Gen Z and millennials pay “nearly 60% more” than baby boomers in their twenties for gasoline.
  • Many younger adults are priced out of the market because housing costs (when adjusted for inflation) are “nearly double” compared to when baby boomers were the same age.
  • Today, rents are 150% more than in 1970, making saving difficult. Some rentals are “just as costly, if not costlier, than a mortgage.”

Job loss

Job loss can introduce heightened financial insecurity and stress due to fear and uncertainty. The loss of income may lead to a reassessment of priorities during unemployment. It can also increase anxiety.

Medical emergencies or illnesses

Unexpected healthcare expenses can accumulate quickly and profoundly impact financial well-being. Without adequate insurance coverage, people can face substantial medical bills, leading to increased debt, more financial strain, and potentially long-term consequences for overall financial stability. People may need to take a Leave of Absence (LOA) to care for a loved one or themselves and in turn can be impacted. It can be frightening, disheartening, and exhausting to worry about how to cover the cost of medications, take time off to recover, and pay for incidentals like transportation, parking and accommodations that can all quickly add up as out-of-pocket expenses.

Student debt

Paying for education creates unique financial stressors, including concerns about future earning potential, career choices, and delayed milestones such as marriage or home ownership. Student loans can contribute to feelings of pressure and affect overall well-being and the ability to focus and influence priorities when making financial decisions. Many students accumulate credit card debt on top of student loans to try and keep themselves afloat. Hiding from the situation can introduce mental health problems as students feel shame about being in debt and try to avoid adding financial stress to the academic stressors they are already experiencing. Experts agree that it’s essential for students to “get real about the debt they are taking on” as they often underestimate the length of time it can take to reduce or eliminate it. (3)

Emotional spending, instant gratification, and other influences

Emotional spending often comes from a desire for instant gratification, where we seek immediate pleasure through impulsive purchases. Societal, cultural, and parental influences can all play a role in shaping our financial behaviours. We receive messages about idealized success formulas that prescribe life milestones such as education, a stable job, marriage, home ownership and starting a family. It can be added complication as we break down and distinguish between good debt where we are investing in ourselves (like school or a mortgage) and receiving a payoff longer term, and bad debt (like high-interest consumer debt) which is more fleeting.

Individualistic versus collective cultures

Individualist cultures emphasize personal achievements and security independence, which may contribute to willingness to take on debt to attain personal goals. In contrast, collective cultures prioritize the community’s well-being, influencing financial decisions to align more with family expectations. Both situations can further complicate the psychology of debt.

What options and strategies are available to reduce and eventually eliminate debt?

Reducing and eliminating debt requires a comprehensive approach combining both practical strategies and a mindset shift. The key to managing debt is focusing on what you can control: developing habits, learning, and committing to making well-informed financial decisions. Here are ten options that you can explore: 

1. 1. Create a detailed budget that outlines your income, fixed expenses, and other spending. Get insight into where your money is going so you can prioritize expenses and identify areas where you can cut back.
   2. Consider using a debt repayment strategy, such as paying off your smallest debts first or focusing on debts with the highest interest rates. Choose methods that will give you some traction in changing your financial situation and creating positive psychological gains.
   3. Build up even a modest emergency fund so that you have a bit of a financial cushion to fall back on during challenging times and avoid accumulating additional debt from unexpected expenses.
   4. Limit digital payments, especially credit card use. Set a monthly budget for discretionary spending and use only cash or debit for daily expenses to help control expenses. Establish separate accounts that align with budget categories so that you know where you are in your budget planning, stay on track, and don’t inadvertently overspend. Credit cards should be limited and reserved for specific expense categories only, such as essential travel.
   5. Evaluate credit products to increase awareness of incentives that encourage and influence overspending to earn rewards. Only choose those that align with your spending habits and financial goals. The alleged benefits may come at a significant cost in the longer term.
   6. Get assistance from credit counselling services, who can provide advice on budgeting, help develop debt management plans, and negotiate with creditors. These organizations can offer guidance about realistic debt repayment plans.
   7. Negotiate when you are struggling to make payments to see if your creditors have hardship programs available, can offer lower interest rates, or agree to a modified payment plan. Many are willing to work with people who are facing financial difficulties.
   8. Stay motivated by setting milestones for your debt reduction project. Breaking things down into smaller, achievable goals will help you see your progress and encourage you to keep going. Remember to celebrate each small success to change your mindset and improve your mental health.
   9. Improve your financial literacy by learning about the principles of personal finance. With this education, you’ll develop more confidence, allowing you to make informed financial decisions and build habits you can sustain.
   10. Consider working with a financial advisor or planner to get personalized advice for managing debt, planning taxes, investing, and creating and securing long-term direction. There’s a misconception that it’s a service only for people with lots of money. Meeting an advisor can help you determine your priorities and reduce financial stress.

 

Managing stress from debt

We can fear being unable to meet financial obligations, receiving constant contact from creditors, and worrying about the effect debt will have on credit scores. While these stressors are daunting, we can manage them. It starts with developing greater awareness about the behaviour patterns we may turn to when feeling stressed.

Look out for: 

• • A tendency to shop online, being lured or attracted by advertising and clever ways that retailers try to convince people and make it easy to buy. One approach that may work for you is purchasing pre-paid gift cards to use on your online shopping account to avoid using credit cards. This may allow you to control your expenses better and stick to a budget.
  • Subscription models, boxes, and add-on deals that look enticing may seem to offer good value on the initial shipment, but often, the contract terms make it difficult to discontinue. Many people don’t end up using all the products shipped to them.
  • “Experts” who promise quick and easy ways for you to make large sums of money with a small investment of time to attend a “free” online session that will provide you with all the training you need. These often try to allure you with the promise of earning more than you ever imagined was possible, allowing you to do what you want, when you want, working only a few hours a week. Often, there are significant buy-ins to participate in these programs that are disclosed in the introductory sessions. They can be legitimate businesses, but you must be aware that they are often built on multi-level marketing (MLM) models that present challenges.
  • Online gambling that entices people to sign up for their services with a “free” incentive in a digital wallet can deepen debt and create setbacks and new burdens. These platforms are easy to access and present an increased risk of developing gambling addiction. When in debt, we can be desperate to make a gain and prioritize gambling over our financial responsibilities.

 

Take control by: 

• • Talking about your situation with someone you trust.
  • Commit to taking care of yourself by recognizing that self-care can look like saying “no” to a wrong financial decision just as much as it can look like setting small, achievable goals.
  • Seek professional help for debt-related stress. Your mind and body will thank you.

 

When you face debt and get support through financial counselling, therapy, or other resources, you will learn how to develop healthier financial habits. Prioritizing debt repayment and shifting your relationship with your finances will help you create a greater sense of responsibility and deliver the added benefit of feeling more in control of your physical and mental health.

 

References:

1. Munster, R. (2023 April 8). How Understanding the Psychology of Spending Can Improve Your Financial Well-Being. MoneyFit, by Debt Reduction Services (DRS). Retrieved November 6, 2023 from https://www.moneyfit.org/psychology-of-debt-unders…

2. Consumer Affairs Research Team, Edited by McCants, Cassidy (2023 June 1). Comparing the costs of generations. Consumer Affairs. Retrieved November 6, 2023 from https://www.consumeraffairs.com/finance/comparing-…

3. Novotney, A. (2013 January). Facing up to debt. American Psychological Association. Retrieved November 6, 2023 from https://www.apa.org/gradpsych/2013/01/debt

We have heard it before, eating well and regular exercise are important factors in maintaining a healthy body, but what do those actions mean for your mental health?

Mental health disorder research findings suggest that between ten and thirty percent of adults suffer from mood disorders, such as depression and anxiety. As a result of these disorders becoming more commonly diagnosed, physicians have been looking for natural methods to support their patients in treatment of mental health without medication. What the research is beginning to show is that people who suffer from depression or anxiety may improve their overall mental health through a balanced diet and regular exercise.

Exercise improves mental health

Physical exercise is increasingly being advocated as a means of maintaining and enhancing positive mental health. Findings suggest that getting twenty to forty minutes of aerobic activity can result in a reduction of anxiety for several hours.

Exercise tips to improve mind and body:

Getting started can be difficult, so start with small, manageable increments of physical activity and then slowly build to regular, more frequent exercise sessions. Setting exercise goals and being active for one day a week can begin your transformation of mind and body. If physical activity is difficult for you, using distraction methods such as listening to music or working out with a friend can help you develop a regular routine.

The benefits of jogging: Aside from the obvious physical health benefits, jogging for 30 minutes can also help with reducing stress, building confidence, improving focus, memory and overall attitude. Jogging once a week begins transforming the mind and body through positive endorphins which can result in one wanting to do it even more.

Walking at work: Making time to exercise can sometimes be difficult, so why not start with little steps throughout the workday to increase your physical activity. Try parking further from the door, taking the stairs, or having your lunch or meeting on the go. Make yourself accountable by challenging a friend or co-worker to do the same. Give yourself an extra challenge by adding ankle weights, helping to build your muscles and stamina.

Make exercise fun: Finding out what physical activity you enjoy is important to your journey of increasing physical activity. From gardening, to hiking, to yoga or even a simple walk around the block, there are several ways one can become more active. Tracking activity through fitness apps can help build a routine of physical activity and allow you to continue to challenge yourself.

Getting started can be difficult, so start with small, manageable increments of physical activity and then slowly build to regular, more frequent exercise sessions. Setting exercise goals and being active for one day a week can begin your transformation of mind and body.

Results of exercise and how it will help you:

As we have discussed various methods of getting active to improve your mental health, here are some of the health benefits from regular exercise you will begin to experience:

• Improved sleep
• Stress relief
• Improvement in mood and disposition
• Increased energy and stamina
• Reduced fatigue that can impair mental awareness
• Weight reduction
• Reduced cholesterol and improved cardiovascular fitness

When beginning your journey of increasing your physical activity, remember to be patient with yourself; it takes time to get into the habit of exercising regularly. Realise that any small step taken to increase your level of physical activity is better than not doing anything at all.

What you eat is what you feel

Trying to eat healthy when we are feeling low can be challenging, especially since typical comfort foods don’t tend to be the most nutritious. We often try to eat well for our physical health, but research suggests that healthy eating also plays a key role in mental health. When we don’t eat enough nutrient-rich foods, our body lacks vital vitamins and minerals, often affecting our energy and brain function. When certain nutrients are lacking in the diet, mood disorders, like depression, are more common. So, while it may be tempting to turn to a sweet treat for a mood boost, focusing on nourishing foods is much more likely to give you an emotional lift without the fall.

Here are a few tips on key nutrients to fuel your mind and body:

The power of protein: Protein is often praised for building muscle, but the role of protein goes far beyond the gym. Proteins are made up of amino acids; the precursors of neurotransmitters, which chemically transmit information from one nerve cell to another. Neurotransmitters increase levels of alertness and energy, while certain neurotransmitters like serotonin, dopamine, and norepinephrine are especially important for mental health. Protein rich foods contribute to improved cognitive functioning and well-being by increasing the quantity of neurotransmitters available in the brain. Fish, poultry, meat, eggs, nuts, seeds, lentils and beans are excellent sources of protein.

B vitamins for vitality: Dark leafy greens such as kale and spinach, citrus fruits, fortified breakfast cereals and beans are rich in Folate, a B vitaminoften deficient in people with depressive symptoms. Folate deficiency can cause serotonin levels in the brain to decrease, a key neurotransmitter which regulates our moods and how we feel. Sardines, salmon and eggs are excellent sources of this vitamin.

Get your omega-3 fatty acids: Essential fatty acids can alter the composition of nerve cell membranes. In fact, some studies have suggested that 250-500 mg per day of omega 3 fats may reduce symptoms of depression in some individuals, though the evidence is not conclusive. Instead of reaching for supplements, which may not be right for everyone, enjoy omega-3 rich fish such as salmon, mackerel, trout, or sardines at least twice a week. And what’s even better – these foods are also an excellent source of protein, calcium, and Vitamin D.

Enrich your diet with magnesium: Magnesium is required for over 300 separate biochemical pathways, such as the metabolism of energy and the production of protein. This important mineral also activates the enzymes needed for serotonin, dopamine and norepinephrine production which, if deficient, can cause symptoms of depression. Food sources for magnesium include nuts and seeds, dark green vegetables such as spinach, whole grains such as brown rice and bran.

Get a good source of selenium: Another mineral that can affect mood, selenium plays a key role in thyroid function. A healthy thyroid supports positive mental health which could reduce the risk of depression. Food sources of selenium include Brazil nuts, fish, shrimp, liver and chicken.

Before making changes to your exercise regimen or diet you should consult with your doctor.