Table of Contents
Introduction
Every day, we make conscious choices about what to eat and drink; everyone understands that eating a balanced diet is good for one’s physical health, but it also benefits one’s mental and cognitive health. The relationship between the gut and brain is heavily influenced by one’s diet and individual microbiome (all of the microbes and bacteria in the body). More than 90% of the body’s serotonin receptors are located in the stomach lining alone. Those dealing with mental disorders like anxiety, depression, or substance abuse can alleviate some of their symptoms by changing their dietary habits.
Topic 1 – Foods to Deal with Symptoms of Mental Illness
While therapy and medication are common treatments for anxiety and depression, one can also support their mental health by making more intentional dietary choices. Mental disorders like these can impact things like mood, concentration, energy levels, and appetite. Adopting a healthy diet, eating regular meals, and staying hydrated, can help improve one’s ability to concentrate, energy levels, and overall mood. However, there are other specific dietary choices that can target symptoms of mental illness.
In general, low-nutrient diets composed of processed and packaged foods can exacerbate the symptoms of anxiety and depression. Opting for home-cooked meals and fresh, organic produce can easily help one avoid foods that contain unnecessary preservatives, additives, and artificial ingredients. Some experts suggest eating protein with every meal, as protein contains mood-regulating amino acids. Monitoring caffeine intake may also help with mood regulation since caffeine also affects sleep habits and can cause feelings of anxiety and irritability. Research even suggests that magnesium-rich foods such as leafy greens, legumes, nuts, and whole grains may help decrease feelings of anxiety. Moreover, omega-3 fatty acids, often found in fish like wild Alaskan salmon, tuna, and herring, have been proven to improve symptoms of depression.
Topic 2 – foods if you have an addiction/are detoxing
Making smart dietary choices can also support the body’s natural healing processes, especially when the body is recovering from a traumatic event or substance withdrawal. Withdrawal from opioids, such as heroin, morphine, or oxycodone, disrupts digestive functions and can cause diarrhea, nausea, and vomiting. Alcohol withdrawal can also cause these symptoms, along with headache, insomnia, tremors, sweating, and lack of appetite. When withdrawing from benzodiazepines like Valium or Xanax, one might experience insomnia, increased heart rate and blood pressure, extreme anxiety, and tremors or sweating.
In scenarios such as these, staying hydrated and eating regular meals despite a lack of appetite is paramount during the withdrawal and detox period. Eating whole grains like oats and whole bread can support gut bacteria, along with liver and kidney functions. Focusing on leafy greens (as mentioned above) and foods high in vitamin B, such as dairy and poultry can also help build back any deficiencies caused by heavy substance use. Since many people going through withdrawal may crave sweets, one may consider increasing their intake of fruits. Various kinds of berries, melons, and citrus fruits are high in fiber and antioxidants, and they contain both sugar and water to hydrate and regulate blood sugar and hunger levels.
Final Thoughts
While food is fuel for the body, food is fuel for the brain, too. Making intentional choices about one’s dietary habits is not only beneficial for their physical health, but it can also support one’s mental health and mediate symptoms of anxiety and depression. Just as one needs fuel and nutrients to recover from physical trauma, the same applies to those recovering from addiction and substance withdrawal. Adopting a healthier diet can alleviate the symptoms associated with mental illness or substance withdrawal, but eating well is not a replacement for treatment. Nor should one’s diet be so strict that it becomes a point of stress and anxiety. At the end of the day, those struggling with mental illness and addiction should remember to focus on their recovery and wellness and reach out for help when they need it.
