The Link Between Nutrition and Mental Health in Young People
We know that food is an essential part of living, but did you also know that it is an essential part of brain health and development? The phrase “you are what you eat” has been around since the year 1826, and was developed by a writer Anthelme Brillat-Savarin. Even with all of that time, we are still learning about the impact of food on our mind and body.
Let’s explore the link between nutrition and mental health in youth, exploring why what we eat matters more than we may realize.
Fueling Brain Development: During childhood and adolescence, the brain is undergoing rapid growth and development. Nutrition plays a critical role in providing what the brain needs to thrive. Nutrients such as omega-3 fatty acids, vitamins, minerals, and amino acids are like high-quality fuel for your brain. The ultra-processed foods that support our fast-paced world rarely have the appropriate nutrients that our brains need.
Mood on the Menu: Research suggests that diets high in processed goods, sugar, and unhealthy fats have been linked to increased risk of mental health issues like depression and anxiety. Diets rich in fruits, vegetables, whole grains, and lean protein can help regulate our moods and reduce the likelihood of developing mental disorders. It is common for dietary patterns to significantly impact mood and behavior, especially in young people.
Gut Feeling: Did you know that your gut is often referred to as your “second brain”? Research shows that 50% of your dopamine (feel-good chemical) is produced in your gut. Our gut and brain talk to each other all day, known as the gut-brain axis. Recent studies highlight the importance of gut health on brain health and overall mental wellbeing. By nourishing our bodies with fiber-rich and fermented foods, we can cultivate a healthy gut microbiome that supports optimal brain function and emotional resilience.
Deficiency Dilemmas: Back to the idea, “you are what you eat”, it turns out that this concept is very true. Nutrient deficiencies, such as those in vitamin B12, folate, iron, and omega-3 fatty acids, have been linked to an increased risk of mental health problems in young people. Developing a balanced diet rich in these essential nutrients is crucial for supporting healthy brain function and emotional well-being.
While understanding the science behind nutrition and mental health is essential, putting that knowledge into practice can be challenging, especially for young people facing various environmental and social influences. I believe that with knowledge comes powers, and now you have more power to take steps in a positive direction. Healthy dietary changes are rarely going to occur overnight, and it is normal for that change to take time. Individuals often find it helpful to identify their goals and break them into little steps. You may also consider receiving support from a nutritionist, doctor, or therapist during your journey.
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