Diet - Mental Health and Mood Swings
By David Bonham-Carter
UK Life Coaching
The Mental Health Foundation published a report in 2006 into links between mental ill health and diet, called Feeding Minds. The report was informed by a review of research relating to nutrition and mental health as well as a national opinion poll (NOP) survey of over 2000 adults.
Healthy Balanced Diet
The report backed up advice on eating a healthy balanced diet, endorsing the view that this is sensible in order to promote mental wellbeing as well as physical health.
For example the report indicated that in the survey nearly two thirds of those who did not report mental health problems eat fresh fruit or fruit juice every day as compared with less than half of those who reported daily mental health problems and there was a similar pattern for fresh vegetables and salad. This supports the general balanced dieting advice that it is important to eat five portions of fruit and vegetable every day - these are good sources of antioxidants, vitamins and minerals, which are beneficial for your health and immune system.
Junk Food and Mental Health
The survey also indicated that those who reported some level of mental health problems tended to eat more unhealthy foods such as chips and crisps, chocolate, ready meals and takeways and fewer healthy foods such as fresh fruit and vegetables, organic foods and meals made from scratch.
Depression and Diet - Fish can be Good for You
The report cited studies as indicating that there are correlations between low intakes of fish in certain countries and high levels of depression among those countries' citizens and similarly that there may be a link between higher levels of fish intake and lower levels of depression. In other words the suggestion is that fish - and in particular oily fish such as mackerel, sardines, tuna or salmon. Omega 3 unsaturated fatty acids are considered to be helpful in decreasing the symptoms of depression and may be found in these fish.
However, note that this report should not be considered a substitute for detailed specific nutritional advice - for example, another source (see omega 3 fatty acids - health comments) suggests that eating fish such as salmon, tuna and herring is not recommended for pregnant mothers who can instead get an intake of omega 3 from dietary supplements. If in doubt consult your doctor or a qualified nutritionist.
Mental Health Foundation - Diet Tips
At the time of writing (January 2009) the tips for healthy eating on the mental health foundation website include the following suggestions:
- Try to cook meals from scratch rather than buying pre-packed or processed foods
- Try to avoid adding salt and sugar to food and drinks
- Try to eat meals that are made from fresh ingredients rather than processed and refined foods which may be high in salt, sugar, saturated fat, additives and preservatives and low in nutrients
- Try to eat fresh oily fish such as mackerel, sardines, tuna or salmon
- Try to avoid eating takeaways, ready meals and processed foods which may include high levels of salt, sugar and additives.
Author Biography
David Bonham-Carter is a Life Coach with over 15 years of professional experience in the field of personal change management. He founded this directory of life coaching articles to bring coaching ideas to a wider audience. To find out more about the particular life coaching services David himself offers, visit: Life Coach Anxiety and Stress.