The Power Of Nutrition On Your Mental Health

How food affects your mood and your baby’s development

As a pregnant mom, you know the importance of good nutrition for growing a healthy baby. Diet has a big impact on general health and an unhealthy diet can increase your risk for serious health issues. But did you know that your diet can also affect your mood? Scientists have linked food and eating habits with mental health.

In pregnancy, your developing baby needs a variety of nutrients to grow. A balanced diet will provide your baby with the right nutrients and in the right amounts. This is a daily diet that includes food from all five food groups – fruits and vegetables, carbohydrates (starches), dairy products, proteins and healthy fats.

Food And Your Mood

The relationship between food and the brain is a complex one and scientists are still researching the connection. While there is much to still learn, what healthcare providers do know, is that unhealthy eating habits can have a direct impact on emotional wellbeing.

So, what food choices and negative eating habits can have an impact on your mental health?

• Skipping meals can lead to a drop in blood glucose (sugar) which can leave you feeling sluggish and tired which may lead to you experiencing a low mood.
• Eating too much refined carbohydrates can also result in a drop in blood glucose levels. These carbohydrates digest quickly, causing a rise in blood sugar, followed by a sharp drop a few hours later. Sugar ‘ups and downs’ can have an impact on energy levels and mood
• Cutting out entire food groups can cause a deficiency in certain nutrients, minerals and vitamins. Each food group contains foods with different nutritional values, or different quantities of nutrients. Researchers have linked nutrients in food with emotional wellbeing and deficiencies in certain nutrients can have a negative impact on your mental health. Mood-supporting nutrients include omega-3 fatty acids, B-vitamins, vitamin D, iron and zinc
• Not drinking enough fluids causes dehydration. This can lead to a decrease in concentration and headaches. Dehydration has also been linked to anxiety and depression

Good Food Choices

Positive changes to your diet can help to improve your mood, help you think more clearly and boost your energy levels. Good food choices are also important for pregnancy health and are beneficial to your growing baby.

• Eat a variety of foods. Include at least five fruits and vegetables in your diet every day. This will improve your range of nutrients as fresh, whole foods contain plenty of vitamins, minerals and fibre needed for good physical and mental health. Eating a good range of foods prevents nutrient deficiencies.
  • Pregnancy benefit: A balanced diet will ensure that your baby gets a variety of nutrients. A pregnancy multi-vitamin can help to cover any dietary gaps, but isn’t a substitute for a balanced diet. If you aren’t currently taking prenatal vitamins.
• Eat small, frequent meals. Start with a good breakfast. Include snacks between meals to keep blood glucose levels stable and prevent dips which can leave you feeling tired and irritable. Foods that digest and release energy more slowly include oats, nuts, sweet potatoes, beans and brown rice.
  • Pregnancy benefit: Eating smaller, more frequent meals can help alleviate the symptoms of common pregnancy complaints like morning sickness and heartburn
• Add protein to every meal. Your body needs proteins to make and regulate the hormones that improve mood. Protein consumption is linked with higher levels of the brain chemicals dopamine and norepinephrine, which play important role in regulating mood and concentration. Protein is found in eggs, lean red meat, fish, nuts, seeds and legumes (beans and lentils).
  • Pregnancy benefit: Protein is an essential nutrient for your baby’s growth and development
• Eat good fats. These fats are critical for brain function and important for a healthy heart, lungs and immune system. Studies suggest that Omega-3 fatty acids may help to prevent and treat depression and anxiety. Good fats are found in oily fish (pilchards and tuna), seeds (sunflower), peanut butter, yoghurt, milk, avocados, cheese and eggs.
  • Pregnancy benefit: Omega-3 fatty acids are important for the development of your baby’s brain, nervous system and eyes
• Keep yourself hydrated. According to research studies, even a mild level of dehydration can have an impact on your cognitive ability and mood. Aim to drink at least eight glasses of fluids a day. Although this does include other drinks, freshwater is the best and cheapest option.
  • Pregnancy benefit: You need additional water to absorb nutrients and transport them to your baby, and produce amniotic fluid and make the extra blood needed in pregnancy. Water can also help to prevent constipation, a common pregnancy complaint

If you are struggling to eat well during your pregnancy for any reason, reach out to your healthcare provider for support, advice and counselling.

Resources: https://www.mind.org.uk/; https://www.medicalnewstoday.com/; https://nutricia.com.au/; https://www.mentalhealth.org.uk/; https://www.parents.com/; https://www.healthline.com/;  https://www.lamaze.org/; https://www.mayoclinic.org/; https://my.clevelandclinic.org/ https://familydoctor.org/; https://www.news-medical.net/