I know it’s only August, but the holidays are around the corner (where does time go?), which means we are almost back to the “food holidays” and plans for diets, and at a time when much of the country is talking about access to mental health care, I wanted to provide a perspective that does not get considered often–the nutritional aspect of mental health because it involves way more than simply “access to mental health care.”

This is relevant all year, but I tend to most quickly associate the holidays and winter months with reports of depression for several reasons. I’m going to focus on only one, however. We are long overdue to take a look at part of the mental health equation that all of us can impact.

As the holidays approach, most of us will be around the typical holiday fare, including a lot of sweets and other form of junk food, leading up to the ever popular New Year’s Resolutions (how are you doing on your resolutions you made in January?), ditching the “bad foods” for a new diet that will surely transform us throughout the year. We will be thinking of our favorite foods for Thanksgiving and Christmas get-togethers, relying on those that make us feel good or remind us of our childhood during the holidays.

But how good do those sweets and comfort foods really make us feel? There is seldom a shortage of stories about people eating too much, trying to not gain weight throughout the holiday season, and of feeling miserable after rushing from one family gathering to the next and having to eat multiple times to not hurt anyone’s feelings.

There is so much more at play, however. The holiday season is also a peak time for depression, not only as people may feel isolated from loved ones during this time, but financial stressors tend to overwhelm a majority of consumers, particularly when credit card bills start arriving. The Centers for Disease Control and Prevention report that nearly 10% of Americans battle some type of depression, and since the World Health Organization estimates that by 2020, depression will be the 2^nd-highest ranking disease worldwide, it demands a closer look at anything we can do to ease that burden.

The last several decades have seen a steady increase in multiple diseases, with depression as no exception. With this rise, the quality of our diets has maintained a steady decline. Since WWII, processed foods have become a mainstay throughout America’s kitchens, giving us a nutrient profile weak in fiber, antioxidants, omega-3 fatty acids, and rich in inflammatory foods, refined sugar, and excess calories.

Inflammation. Gut health. It’s likely you have heard these terms before. As more research becomes available, these two areas of well-being have begun receiving much more attention and with good reason. They are directly impacted by the foods we eat and the beverages we drink. In turn, our brain health is affected, making it ever important for those affected by or at risk for mental health disorders to adopt a lifestyle that reduces inflammation and improves gut health.

Inflammation is a natural process that ideally is short-lived to aid in healing the body after injury or other insult. But when it becomes chronic, as a result of multiple stressors, brain health and overall mood may easily deteriorate. Nutrient deficits from a poor quality diet, compounded with proinflammatory foods provide the perfect recipe for chronic inflammation and for upsetting the gut microbiome, which has been called the body’s “second brain.” Serotonin, an important neurotransmitter that plays a huge role in positively affecting mood, is primarily manufactured in the gut. In fact, 80-90% of serotonin is thought to be produced in the gut, so if gut health is not being protected, there becomes a greater risk for developing mood disorders and/or a greater struggle to overcome them.

What is involved with assessing gut health, you may ask? A health professional may ask you questions about digestion, reactions to certain foods, and elimination functions such as constipation or frequency of bowel movements. In addition to poor diet, food allergies/intolerances and medications (antibiotics, nonsteroidal anti-inflammatory medications, or NSAIDS, antacids, proton pump inhibitors) all may affect digestion and absorption of nutrients and can promote gut dysfunction. Interestingly, the gut bacteria of a vegetarian is completely different from the gut bacteria of an omnivore!
Let’s take a closer look at some of the dietary components that affect inflammation and gut health.

Fiber. While a large number of people are concerned about getting enough protein (97% of the population gets adequate protein), only 3% of the population is getting enough fiber! Fiber is the primary nutrient to feed your gut microbiota, producing short-chain fatty acids like butyrate, which is beneficial for the brain. Your immune system largely relies on the bacteria in your intestinal tract, so it’s important to feed the good bacteria and weed out the bad bacteria. Fiber is found only in plant foods, so look for whole grains, nuts, seeds, dried beans, fruits, and vegetables for this critical nutrient.

While we’re on the subject of good vs. bad bacteria, I want to touch on balance. A high-fat meal with little fiber will increase the amount of bile acids released into the small intestine, creating an environment that may be toxic to the good bacteria, the gatekeepers, if you will, of harmful substances that can be absorbed into your bloodstream. Recommended guidelines include filling half your plate with fruits and vegetables. The other half should ideally be a protein source and a grain. This will go a long way in giving your good bacteria what it needs to thrive.. and when your gut bacteria thrives, you will thrive!

Antioxidants. By now, you have likely heard about free radicals and antioxidants. Free radicals, a byproduct of oxidative stress, can damage artery walls, promote inflammation, and negatively impact the brain and nervous system as a whole when left unchecked. Antioxidants, such as Vitamins C and E, flavonoids and carotenoids, are found in a wide range of foods, but primarily plant foods, and play a vital role in neutralizing the destructive free radicals.

Are you seeing a pattern thus far? Numerous studies show that healthy plant-based diets all over the world are inversely associated with depression and mental health disorders.

Omega-3 Fatty Acids. There are three types of omega-3 fatty acids: Docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). The research in this area reflects the positive effects of omega-3 fatty acids on mental health disorders, including depression from multiple causes, bipolar depression, and schizophrenia. They are critical for a well-functioning central nervous system, and are thought responsible for the health and well-being of populations in cold areas of the world that have unusually low depression rates.

DHA and EPA are both found in cold-water fish such as salmon, tuna, and mackerel, but it’s important to get wild-caught fish, as their diet in the wild is the primary source of this important nutrient. Aim to eat fish twice/week for the best benefit.

ALA, while it does not directly affect mood, is found in plants foods such as walnuts, hemp hearts, chia seeds, flaxseed, pumpkin seeds, and purslane. These are especially delicious and convenient consumed in smoothies, atop cereal and salads, or combined to make granola. A small amount of ALA is converted by the body into EPA and DHA.

Exercise and adequate sleep are other important considerations in controlling mood disorders, though not covered in detail here.

It’s so important to take a close look at your normal eating patterns to identify trends and areas that can be improved. Keeping a food journal may be particularly helpful. Look for ways to add in a wide variety of plant foods; menu plan as much as possible; eliminate sugar-sweetened beverages and replace with water; eat cold-water, fatty fish twice/week; and opt for whole grains and high fiber foods. Take some of these healthier options to family events during the holidays to guarantee the availability of healthful foods, and start new traditions with your family and friends. They may be needing an extra boost of mood-enhancing nutrients, too!

A healthy mind starts with a healthy body.