Did you know that March is National Nutrition Month?

While traditional approaches to mental health often focus on therapy and medication, emerging research suggests that what we eat also plays a significant role in our mental wellbeing. It turns out that the old saying “you are what you eat” holds more truth than we realized!

The connection between nutrition and mental health is multifaceted. Our brain, like any other organ, requires proper nutrients to function at its best. Nutrient deficiencies can impair our cognitive function, mood regulation, and even contribute to mental health disorders such as depression and anxiety, while a balanced diet rich in essential nutrients can support brain health and improve overall mood and cognition.

So, how exactly does nutrition influence our mental health? Here are just a few of the ways:

Neurotransmitter Production

Many neurotransmitters, such as serotonin and dopamine, are crucial for regulating mood and behavior. These brain chemicals are synthesized from amino acids obtained through our diet. For instance, tryptophan, found in protein-rich foods like poultry, eggs, and tofu, is a precursor to serotonin, often referred to as our “feel-good” chemical.

Inflammation and Oxidative Stress

Poor dietary choices, such as excessive consumption of processed foods and sugary snacks, can promote inflammation and oxidative stress in the body. Chronic inflammation is linked to various mental health disorders, including depression and anxiety. Conversely, a diet rich in antioxidants, found abundantly in fruits, vegetables, and whole grains, can help combat inflammation and oxidative stress, thereby supporting mental wellbeing.

Gut-Brain Axis

The gut microbiota, composed of trillions of microorganisms residing in our digestive tract, plays a crucial role in regulating brain function and mood. Research suggests that our gut microbiota communicates with the brain through various pathways, including the vagus nerve and the production of neurotransmitters. Consuming a diet high in fiber and fermented foods nurtures a diverse and healthy gut microbiota, which in turn positively influences mental health.

Given the  impact of nutrition on both your physical and mental wellbeing, adopting healthier eating habits is a great idea! For many, eating well can seem both overwhelming and expensive. But using these simple tips, it doesn’t have to break the bank: 

Plan Ahead

Take some time each week to plan your meals and create a shopping list. Planning ahead can help you avoid impulse purchases and ensure that you’re buying nutritious foods within your budget.

Embrace Whole Foods

Focus on incorporating whole, minimally processed foods into your diet. Staples like beans, lentils, whole grains, fruits, and vegetables are not only affordable but also nutrient-dense.

Buy in Bulk

Consider purchasing staples like rice, oats, and beans in bulk. Buying in bulk often comes with cost savings and reduces packaging waste. Another great place to look for bulk buys is the frozen section! You can stock up on fruits and vegetables at reasonable prices, and then store them in your freezer for later use.

Explore Affordable Protein Sources

Affordable sources of protein include eggs, canned tuna or chicken, tofu, and beans. These options provide essential amino acids necessary for neurotransmitter production without breaking the bank.

Get Creative with Leftovers

Repurpose leftovers into new meals to minimize food waste and save money. Soups, stir-fries, and salads are versatile dishes that can be a great way to use up leftovers.

Compare Prices and Shop Seasonally

Shopping at local markets or discount grocers for affordable produce is a great way to save money. Additionally, buying seasonal fruits and vegetables can often be more budget-friendly.

Limit Processed and Convenience Foods

While convenient, processed foods tend to be more expensive and less nutritious than whole foods. Minimize your consumption of packaged snacks, sugary beverages, and ready-to-eat meals to save both money and improve your health.

Remember, small changes can make a big difference in your overall nutrition and mental wellbeing. By prioritizing nutrient-rich foods and adopting cost-effective strategies, you can nourish both your body and mind without breaking the bank. We hope celebrating National Nutrition Month will be your first step towards improved nutrition and improved health!