“You are what you eat” is more than a trite cliché when it comes to mental health. Many studies over the last twenty years have shown that a diet full of simple carbohydrates, sugar, and fat contributes to inflammation of the digestive tract, in particular the intestines and colon. Studies of people with depression have noted that around 30 percent have moderate to significant amounts of systemic inflammation, particularly in the digestive tract. What does this mean for mental health and what can we do about it?

Inflammation in the digestive tract leads to the development of tiny holes in the lining of the intestines. Toxins and tiny proteins called cytokines then enter the bloodstream. Although cytokines are essential for a healthy immune response, when inflammation becomes chronic, they harm the production of essential neurotransmitters, especially those that regulate our emotions and emotional stability.

Our food choices have the biggest impact on the health of our digestive tract. Diets loaded in sugar, simple carbohydrates, and fats do the most harm by creating systemic, chronic inflammation. Nutrient-dense foods, rich in antioxidants that also contain insoluble fiber are much better for overall health.

Eating better for better mental health

There are many routes to reducing chronic inflammation and helping our mental health. Here are a few tips to consider.

  1. Check with a doctor and consider adding probiotics to your diet. Probiotics are helpful bacteria that keep dangerous bacteria under control while reducing inflammation in the intestines and colon. A healthy digestive tract helps reduce your chances of overall body inflammation, which can lead to reduced production of the brain’s vital neurotransmitters. Helpful probiotic bacteria include bifidobacterium and lactobacillus, which can be found in fermented foods like yogurt.
  2. Add more vegetables to your diet. Vegetables are rich in antioxidants, which reduce inflammation throughout the body. Some veggies like lima beans, collard greens, spinach, broccoli, and carrots are high in fiber, which is also very helpful in reducing intestinal inflammation.
  3. Add cold-water fatty fish to your diet. Fish like salmon, tuna, mackerel, trout, and herring are loaded with the anti-inflammatory omega-3 fatty acids. Omega-3 fatty acids can be taken in supplement form, although getting a daily dose by eating fatty fish also gives you a healthy boost of protein.

If you’re dealing with depression, consider reaching out for professional help. Damaris Aragon, ARNP, BC provides a full spectrum of mental health care to people in Spokane, Washington, and surrounding areas. She focuses on providing personalized, compassionate care that adheres to current evidence-based standards. Reach out to Damaris through her contact page or calling 509-342-6592.