A nice physique, glowing skin, and other physical attributes are often associated with a healthy diet and lifestyle. However, beyond just the physical aspect, food has an important role to play in mental health as well.
In this day and age, mental health is more than just a buzzword – according to the World Health Organisation (WHO), at least 970 million individuals globally suffer from poor mental health, with anxiety and depression being the most common.[1]
While there are many contributing factors to this phenomenon and the connection between nutrition and mental health has long been studied, the role of nutrition in supporting mental wellbeing often receives little attention from the general public.
To appreciate this mind-food connection, Prof Dr Winnie Chee, Professor of Nutrition & Dietetics at IMU University, explains, “The brain needs nutrients to function – it uses glucose as its source of energy, proteins for neurotransmitters like dopamine and serotonin, and fat to cover the sheath of nervous system tissues.”
“As our understanding continues to grow, and in the light of ongoing research, we are seeing more and more evidence that our dietary habits can be linked with mental health. To date, several large cohort studies have clearly established a connection between nutrition and mental health disorders like depression and anxiety, and some studies have also established connections between nutrition and the development of neurocognitive disorders like dementia and Alzheimer’s, owing to deficiencies in certain nutrients,” she explained.
Here are 3 things we need to understand about this connection, she said.
- Our relationship with food is complicated
Our mood and behaviour are influenced by what we eat, and there are many behavioural aspects that affect our eating habits, such as emotional eating, situations that trigger cravings for foods high in fat and sugar, as well as stress-induced triggers that cause us to eat more or less than we normally would. [2]
Life cycle is also a factor, with Prof Chee explaining that the foundations of good nutrition begin during pregnancy and children adopt the eating habits of their parents, for better or worse. Meanwhile, older persons may face various challenges, from functional issues such as difficulty accessing or cooking nutritious food for themselves, poor appetite and higher prevalence of chronic conditions and cognitive disorders.
In essence, the relationship between nutrition and mental wellbeing runs in both directions, with good nutrition supporting mental wellbeing, while those struggling with mental health issues are more likely to face challenges in this area. [3]
- Local healthy food options are plentiful
When it comes to healthy eating and food pyramids, the Mediterranean diet is often praised for its benefits. However, as its recommendations are based on foods more commonly found in countries bordering the Mediterranean Sea (hence its name) such as Spain, Greece and Italy, the cost of these ingredients can be prohibitive for many.
Fortunately, its guiding principles can be easily adapted to a more local approach, known in some circles as the MediterrASIAN diet.
To begin, the base of this pyramid is not food-based at all but activity-based – that’s right, the foundation of healthy eating begins with an active lifestyle, which helps to boost endorphins and supports mental wellbeing.
Thereafter, the primary food category is plant-based, prioritising wholegrains, beans, pulses and nuts. These include chickpeas, sunflower seeds, peanuts and soybeans, which are high in fibre and support the good bacteria in your gut microbiome. This, she emphasised, is an essential aspect of diet, as gut health is inextricably linked with mental health.
The next category is fish-based protein, such as sardines, which helps supply Omega-3. The smallest category is dairy such as low-fat yogurt and cheese, and meat-based protein like eggs and chicken to provide the amino acid tryptophan, which the brain needs to produce serotonin.
- Practice mindful eating
Following the above – understanding our relationship with food and adopting the principles of healthy eating – it is important to practice mindfulness in how and what we eat. This is because studies link eating habits with factors like urbanisation, changes in the food industry, overstimulation and lack of time, which contribute to higher consumption of high-calorie and processed foods.[4]
Mindfulness is key to overcoming this, said Prof Chee, and you can start by taking note of your own eating habits or triggers so you can determine if you eat more when you are stressed, bored or sleepy. This will allow you to recognise these triggers instead of succumbing to them.
To help, she recommends simple changes such as:
- planning meals ahead of time
- having healthy snacks or fruits on hand such as bananas, which are easy to eat on-the-go
- using food tracking apps to help incorporate healthier food options into your regular meals.
“It always comes back to eating a greater variety of whole or minimally processed foods. This means more fruits, vegetables, whole grains, nuts, and fish – we can’t run away from the basis of what it means to have a healthy diet,” said Prof Chee.
However, citing the National Health and Morbidity Survey 2023, she pointed out that a whopping 95% of Malaysians do not eat the recommended 5 portions of fruit and vegetables every day. Furthermore, 50% of adults lead a sedentary lifestyle and 84% are not active in sports, fitness or leisure activities. [5]
“Five portions per day is not a lot – it is as simple as one and a half cups of vegetables like green leafy vegetables with your meals, and two slices of fruit like papaya or pineapple. But we are not even doing that, even though local fruit and vegetables are plentiful in Malaysia,” she said.
Moving forward, Prof Chee advocates for a holistic approach towards healthy eating and mental health, as they are interconnected.
“We need a great deal of education for Malaysians to take an active and responsible approach to what we consume, as a healthy diet with a variety of nutrients, together with physical activity, is essential to support mental health and wellbeing, besides lowering our risk for many serious health conditions,” she added.
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