Section 1: Fundamentals of the relationship of diet and mental health
1.1. Neurotransmitters and their dietary dependence:
The central nervous system (central nervous system) controls thoughts, emotions and behavior. She does this through neurotransmitters, chemical messengers transmitting signals between neurons. The synthesis of these neurotransmitters directly depends on the availability of certain nutrients obtained from the diet.
- Serotonin: “Hormone of happiness”, which regulates mood, sleep and appetite. Its predecessor is a tripophane, an amino acid contained in products such as turkey, nuts and seeds. Triptophan deficiency can reduce serotonin levels, increasing the risk of depression and anxiety. Carbohydrates also play a role, contributing to the transport of tryptophan into the brain.
- Dofamine: Associated with pleasure, motivation and reward. Tyrosine and phenylalanine, amino acids contained in meat, eggs and dairy products, are the predecessors of dopamine. The lack of these amino acids can lead to a decrease in motivation and energy, as well as to difficulties with concentration.
- Norepinephrine: Participates in the reaction “beat or run”, regulating vigilance, attention and mood. It is also synthesized from tyrosine.
- Gamk (gamma-aminobral acid): The main brake neurotransmitter, which reduces neurons and helps relaxation. Glutamat, exciting neurotransmitter, is the predecessor of GABA. Vitamin B6 is necessary for converting glutamate into GABA. B6 deficiency can lead to increased anxiety and insomnia.
- Acetylcholine: Participates in training, memory and muscle control. The choline contained in eggs, liver and soybeans is the predecessor of acetylcholine. The lack of choline can worsen cognitive functions.
1.2. Microbia of the intestines and the axis “intestines-mosg”:
The intestinal microbia, consisting of trillions of bacteria, fungi, viruses and other microorganisms, plays a decisive role in maintaining human health, including mental. The “intestines-mozg” axis is a biased communication system between the intestines and the brain, mediated by the nervous, endocrine and immune systems.
- Neurotransmitter production: Intestinal bacteria can synthesize neurotransmitters, such as serotonin, dopamine and GABA. Violations in the composition of the microbioma can affect the production of these neurotransmitters, acting on the mood and cognitive functions.
- Inflammation: Dysbacteriosis (imbalance of microbioma) can lead to increased intestinal permeability (“leaky intestines”), which allows bacterial toxins to penetrate the bloodstream and cause systemic inflammation. Chronic inflammation is associated with an increased risk of depression, anxiety and other mental disorders.
- Immune system: Microbia intestinal plays an important role in the modulation of the immune system. Dysbacteriosis can disrupt the immune balance, leading to increased susceptibility to autoimmune diseases and inflammatory conditions, which, in turn, can affect mental health.
- Wandering nerve: The intestines and the brain are connected by the stray nerve, the longest cranial nerve in the body. Intestinal bacteria can affect the activity of the vagus nerve, sending signals to the brain that can affect the mood, anxiety and cognitive functions.
1.3. Inflammation and mental health:
Chronic inflammation is a key factor in the risk of developing many chronic diseases, including mental disorders. Diet can significantly affect the level of inflammation in the body.
- Prospective products: Processed products containing a large amount of sugar, refined carbohydrates and trans fats can contribute to inflammation. These products can stimulate the production of pro -inflammatory cytokines, chemicals that enhance the inflammatory reaction.
- Anti -inflammatory products: Products rich in antioxidants and omega-3 fatty acids have anti-inflammatory properties. These products can help reduce inflammation and protect the brain from damage. Examples include fruits, vegetables, whole grains, fatty fish and nuts.
- Influence mechanisms: Inflammation can affect mental health through various mechanisms, including impaired neurotransmitter function, damage to neurons and activation of microglia (brain immune cells).
Section 2: specific nutrients and their effect on mental health
2.1. Omega-3 fatty acids:
Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (preshase acidic acid), are indispensable fats that play an important role in the health of the brain.
- Brain function: DHA is the main structural component of brain cell membranes, providing their flexibility and functionality. EPA has anti -inflammatory properties and can improve mood.
- Depression: Numerous studies have shown that the supplements of omega-3 fatty acids can be effective in the treatment of depression, especially in patients with moderate symptoms. Met-analyzes also confirm these conclusions.
- Anxiety: Some studies show that omega-3 fatty acids can reduce anxiety symptoms, although additional studies are needed to confirm these results.
- Other mental disorders: Studies show that omega-3 fatty acids can have a positive effect on other mental disorders, such as bipolar disorder and schizophrenia, but further research is required.
- Sources: The main sources of omega-3 fatty acids are fatty fish (salmon, mackerel, sardines), linseed seed, chia seeds, walnuts and fish oil supplements.
2.2. B vitamins B:
B vitamins are necessary for the normal functioning of the nervous system and the production of neurotransmitters.
- Vitamin B12 (cobalamin): B12 deficiency can lead to fatigue, weakness, depression, memory problems and even neurological damage. B12 is necessary for the formation of myelin, a protective shell of nerve fibers.
- Folic acid (vitamin B9): Folic acid is necessary for the synthesis of DNA and neurotransmitters. The deficiency of folic acid is associated with an increased risk of depression and cognitive disorders.
- Vitamin B6 (Pyridoxin): B6 is necessary for converting a tripophan into serotonin and glutamate into GABA. B6 deficiency can lead to depression, anxiety and insomnia.
- Vitamin B1 (TIAMIN): Tiamine plays a role in glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to fatigue, irritability and memory problems.
- Sources: B vitamins are found in various products, such as meat, fish, eggs, dairy products, whole grains, legumes and green leafy vegetables.
2.3. Vitamin D:
Vitamin D plays a role in brain health, including the development of the nervous system, the function of neurotransmitters and immune regulation.
- Depression: The low level of vitamin D is associated with an increased risk of depression. Studies show that vitamin D additives can improve mood in people with vitamin D.
- Seasonal affective disorder (SAR): SAR is a type of depression that occurs in the winter months, when there is less sunlight. Vitamin D plays a role in the regulation of mood, and its deficiency can contribute to the development of SAR.
- Other mental disorders: Some studies show that vitamin D can have a positive effect on other mental disorders, such as schizophrenia and autism, but further research is required.
- Sources: The main source of vitamin D is sunlight. Vitamin D is also contained in oily fish, egg yolks and enriched foods.
2.4. Minerals (magnesium, zinc, iron):
Minerals play an important role in the functioning of the brain and nervous system.
- Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body, including those necessary for energy production, DNA and RNA synthesis, and neurotransmitters. Magnesium deficiency is associated with anxiety, depression and insomnia.
- Zinc: Zinc is necessary for the function of neurotransmitters, immune regulation and protection of neurons from damage. Zinc deficiency is associated with depression, anxiety and cognitive disorders.
- Iron: Iron is necessary for the transfer of oxygen to the brain and for the production of neurotransmitters. Iron deficiency (anemia) can lead to fatigue, weakness, irritability and concentration problems.
- Sources: Magnesium is found in green leafy vegetables, nuts, seeds and whole grains. Zinc is contained in meat, seafood, nuts and seeds. Iron is found in meat, poultry, fish, legumes and green leafy vegetables.
2.5. Amino acids:
Amino acids are building protein blocks and are necessary for the synthesis of neurotransmitters.
- Triptofan: Precursor Serotonin. The disadvantage of tryptophan can lead to a decrease in serotonin levels, increasing the risk of depression and anxiety.
- Tyrosine and phenylalanine: Dopamine and norepinephrine precursors. The lack of these amino acids can lead to a decrease in motivation and energy, as well as to difficulties with concentration.
- Glutamine: Precursor Gamk. Glutamin also plays a role in the immune system and intestinal health.
- Sources: Amino acids are found in various products rich in protein, such as meat, fish, eggs, dairy products, legumes and nuts.
Section 3: specific diets and their effect on mental health
3.1. Mediterranean diet:
The Mediterranean diet is a diet based on traditional food habits of people living in the Mediterranean Sea. It is rich in fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil and fish.
- Depression: Numerous studies have shown that the Mediterranean diet can reduce the risk of depression and improve mood. The mechanisms include anti -inflammatory effects, improving the health of the intestinal and providing the brain with the necessary nutrients.
- Cognitive functions: The Mediterranean diet is associated with the improvement of cognitive functions, such as memory and attention, as well as with a decrease in the risk of developing Alzheimer’s disease.
- General health: The Mediterranean diet is also associated with improving overall health, including a decrease in the risk of cardiovascular diseases, type 2 diabetes and certain types of cancer.
3.2. Dieta Mind:
The Mind diet (Mediterranean-Dash International Delay) is a combination of the Mediterranean diet and Dash diet (Dietary Approaches to Stop Hypertension). It is specially designed to improve brain health and reduce the risk of developing Alzheimer’s disease.
- Alzheimer’s disease: Studies have shown that the Mind diet can reduce the risk of developing Alzheimer’s disease by 53%, even if the diet is not strictly observed.
- Cognitive functions: The Mind diet is associated with the improvement of cognitive functions and a slowdown in cognitive decline.
- Focus of a diet: The Mind diet emphasizes the use of green leafy vegetables, berries, nuts, olive oils, whole grains, fish and poultry, and limits the use of red meat, butter, cheese, sweets and fried foods.
3.3. Ketogenic diet:
A ketogenic diet is a diet with a very low carbohydrate content, a moderate protein content and a high fat content. It causes a state of ketosis when the body begins to use fat as the main source of energy, producing ketones.
- Epilepsy: Ketogenic diet is traditionally used to treat epilepsy, especially in children who do not respond to medicines.
- Other neurological disorders: Studies show that a ketogenic diet can have a positive effect on other neurological disorders, such as Alzheimer’s disease, Parkinson’s disease and autism, but further research is required.
- Mental health: Some studies show that a ketogenic diet can improve mood and reduce anxiety, but additional studies are needed to confirm these results. It is important to note that a ketogenic diet can have side effects, and before starting it you need to consult a doctor.
3.4. Elimination diet:
An elimination diet is a diet in which certain products are excluded from the diet to determine whether they cause any symptoms, such as allergies, intolerance or inflammation.
- Food intolerance: The elimination diet can help identify products that cause food intolerance, such as gluten, lactose, soy or eggs.
- Inflammation: The exclusion of products that cause inflammation can improve symptoms associated with inflammatory conditions, such as depression, anxiety and irritable bowel syndrome.
- Process: The elimination diet is usually carried out for several weeks, after which the products are gradually introduced back into the diet to track any symptoms. It is important to conduct an elimination diet under the supervision of a doctor or nutritionist.
3.5. Plant diet (vegetarianism, veganism):
A plant diet is a diet that is based on plant products, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Vegetarianism excludes meat, and veganism excludes all animal products, including dairy products, eggs and honey.
- Nutrients: Plant diets can be rich in nutrients, such as fiber, vitamins, minerals and antioxidants. However, it is important to plan a plant diet carefully in order to ensure sufficient consumption of all necessary nutrients, such as vitamin B12, iron, zinc and omega-3 fatty acids.
- Mental health: Some studies show that plant diets can reduce the risk of depression and improve mood. However, other studies did not find any connection or even revealed an increased risk of depression among vegetarians and vegan. Additional studies are needed to confirm these results.
Section 4: The influence of processed products and sugar on mental health
4.1. Processed products:
Processed products are products that were changed from their natural state by adding ingredients such as sugar, salt, fat and preservatives.
- Low nutritional value: Processed products are often poor in nutrients, such as vitamins, minerals and fiber, and contain a large amount of calories, sugar, salt and unhealthy fats.
- Inflammation: Processed products can contribute to inflammation in the body, which is associated with an increased risk of depression and other mental disorders.
- Intestinal microbia: Processed products can negatively affect the intestinal microbia, disrupting the balance of bacteria and increasing the risk of dysbiosis.
- Examples: Examples of processed products include fast food, chips, sweets, carbonated drinks, treated meat and finished dishes.
4.2. Sahar:
Excessive sugar consumption is associated with a number of negative health consequences, including mental.
- Blood sugar fluctuations: The consumption of a large amount of sugar can cause sharp fluctuations in blood sugar, which can lead to irritability, anxiety and fatigue.
- Inflammation: Sugar can contribute to inflammation in the body, which is associated with an increased risk of depression and other mental disorders.
- Intestinal microbia: Sugar can negatively affect the intestinal microbia, contributing to the growth of harmful bacteria and reducing the amount of beneficial bacteria.
- Addiction: Sugar can cause addiction, leading to overeating and unhealthy food habits.
- Sources: Sugar is found in various products, including sweets, carbonated drinks, fruit juices, baking and treated products.
4.3. Artificial sweeteners:
Artificial sweeteners are synthetic substances used as sugar substitutes.
- Intestinal microbia: Some studies show that artificial sweeteners can negatively affect the intestinal microbia, disrupting the balance of bacteria and increasing the risk of dysbiosis.
- Appetite: Artificial sweeteners can affect the appetite and regulation of saturation, leading to overeating.
- Mental health: Additional studies are needed to assess the influence of artificial sweeteners on mental health.
Section 5: Practical recommendations for improving mental health using a diet
5.1. Eat more whole products:
Focus on the use of whole, unprocessed products, such as fruits, vegetables, whole grains, legumes, nuts and seeds.
5.2. Limit the consumption of processed products and sugar:
Avoid or limit the use of processed foods, sweets, carbonated drinks and other products with a high sugar content.
5.3. Increase the consumption of omega-3 fatty acids:
Include fatty fish, linseed seeds, chia seeds or fish oil supplements in your diet.
5.4. Get enough vitamins and minerals:
Eat a diverse diet to ensure sufficient consumption of all necessary vitamins and minerals. If necessary, consider taking vitamin and mineral additives under the supervision of a doctor.
5.5. Take care of your intestinal microbioma:
Use products rich in fiber, such as fruits, vegetables, whole grains and legumes, as well as fermented products, such as yogurt, kefir and sauerkraut to support the health of intestinal microbioma.
5.6. Drink enough water:
Water is necessary for the normal functioning of the brain and body. Try to drink at least 8 glasses of water per day.
5.7. Eat consciously:
Pay attention to your feelings of hunger and saturation and eat slowly and consciously.
5.8. Play sports regularly:
Physical activity is useful for mental health and can help improve mood and reduce anxiety.
5.9. Farm up:
A sufficient sleep is necessary for the normal functioning of the brain and body. Try to sleep at least 7-8 hours a day.
5.10. Turn to the specialist for help:
If you have any problems with mental health, seek help from a doctor or psychotherapist. A nutritionist can also help you develop a nutrition plan that will support your mental health.
Section 6: Studies confirming the relationship of diet and mental health
(This section will contain links and descriptions of specific scientific research confirming the relationship of diet and mental health mentioned in previous sections. Each study will be briefly described indicating the goal, methodology, results and conclusions. For example: for example:
- Study: “Impact of Mediterranean diet on depression: a systematic review and meta-analysis” (Smith et al., 2020)
- Target: Assessment of the influence of the Mediterranean diet on the symptoms of depression.
- Methodology: Systematic review and meta analysis of randomized controlled studies.
- Results: The Mediterranean diet is associated with a significant decrease in the symptoms of depression.
- Conclusions: The Mediterranean diet can be an effective way to treat depression.
- Study: “The effects of omega-3 fatty acids on depressive symptoms, anxiety, and stress in adults: A systematic review and meta-analysis” (Jackson et al., 2018)
- Target: Assessment of the effect of omega-3 fatty acids on the symptoms of depression, anxiety and stress.
- Methodology: Systematic review and meta analysis of randomized controlled studies.
- Results: Omega-3 fatty acids are associated with a significant decrease in the symptoms of depression and anxiety.
- Conclusions: Omega-3 fatty acids can be an effective way to treat depression and anxiety. )