When I was in the deepest and darkest part of my mental illness, I lost all desire for food. And I’m a foodie. I ate to stay alive, but that was about it. I lost quite a bit of weight in the two years when my mental illness was at its worst. Reflecting on this, the connection between food and diet for mental health became undeniable.
During one of my outpatient programs, we had a dietician who came everyday to talk about how powerful food could be in recovery. My appetite was coming back due to some of the medications I was taking, but all I wanted was sugar–ice cream, cake, cookies–ALL THE FOOD.
But here was this woman telling me that I might actually feel little better if I watched my diet. My daughter was young, but she didn’t like sugary foods. She liked vegetables and fruit; everything I had no interest in. So I knew that changing my diet would be a huge undertaking. I had a lot of changes to make. And so began my journey with food and diet adjustments for better mental health.
I met with the nutritionist for several one-on-one sessions and came up with a list of healthy foods that I liked and that I could easily make. Since we already had so much fruit and vegetables in the house, I just needed to add some form of protein. But every time we met, I would ask if this change would really help my mood. Would it really impact my mental health? Finally, she told me that even if my new diet did nothing for my mood, it was still necessary that I change my diet and start eating for health and longevity.
I learned that adopting a nutritious diet can have a profound impact on mental health, providing essential nutrients that the brain needs to function optimally. Foods such as salmon and walnuts, rich in omega-3 fatty acids, have been linked to lower levels of depression and anxiety. Similarly, incorporating whole grains and vegetables can stabilize blood sugar levels, improving mood and energy. Probiotics from yogurt or fermented foods can also enhance gut health, which is closely connected to mental well-being. The link between food and diet and mental health was becoming clearer.
Since I don’t eat seafood or any funky meats, we aimed for the diet mentioned above but took out things I didn’t like and replaced them with things I do like. I was already steaming veggies for my daughter so I just needed a protein for a good dinner. Chicken cooked every way that you can imagine became that side to my vegetables for dinner. Lunch was typically a turkey wrap with veggies, and oatmeal with fruit became my breakfast. But I still had to slay the sugar giant.
My dietitian told me that reducing sweets consumption involves a combination of mindful eating, healthier alternatives, and managing cravings. I started by gradually cutting back rather than quitting cold turkey; this helps your body adjust. I replaced sweets with fruits, nuts, or yogurt to satisfy my sweet tooth in a healthier way. I hydrated with so much water and ate balanced meals to prevent hunger-induced sugar cravings. I paid attention to my body’s hunger and fullness cues. And was patient with myself because this would be an uphill battle.
So, all of these years later, did changing my diet actually change my mood? It did! I felt more in control of my life, felt physically better, and felt like if I could make massive progress in this area of my life that I could make a difference in other parts of my life. In short, the food and diet changes positively influenced my mental health.
Comment below if you’ve made changes in your diet to improve your mental health, and if the concept of food and diet for mental health resonates with you.
