Did you know that some foods can worsen certain mental health conditions such as anxiety, depression or mood disorders while others can support positive emotional well-being, mental health and brain function? The emerging field of nutritional psychiatry seeks to understand the gut-brain connection, the communication pathways between the gut and the brain. .  Read on to learn more about healthy nutrition choices you can make.

8 Foods to Avoid to Improve Your Mental Health 

Soda, regular or diet

This is the number one item you can eliminate to improve your mental health as well as your physical health. Soda has no nutritional benefit. Sugar in regular soda can cause your blood sugar to spike, which affects your brain and has been linked to depression. Caffeine in many sodas can also worsen anxiety. Aspartame, an artificial sweetener in diet sodas can  also have negative impacts on mood.

Caffeine

Many of us look forward to our morning coffee…or three…but this does not serve us well. As we all know, it can make us jittery and nervous and significantly affects our sleep patterns. A switch to decaf or tea, with its lower levels of caffeine, provides a healthier alternative.

Energy Drinks

These beverages are just a marketing excuse to sell sugar, artificial sweeteners and caffeine and in high doses! As a result they can cause irregular heartbeat, anxiety and disrupted sleep problems. Better to drink water and have an apple.

Refined Sugar

One of the list of worst foods to consume, refined sugar is a detriment to not only your body, but your mood as well. They cause spikes in energy followed by crashes, sending your emotions on a roller-coaster, particularly with anxiety and depression. So avoid sodas, desserts and processed snacks. As an alternative, use natural sugars from fruit or complex carbohydrates such as whole grains.

Refined Carbohydrates

White starches that have been refined such as white bread, crackers, pasta and white rice can spike blood sugar levels and alter your mood with irritability and emotional volatility. Use whole grains, brown rice and quinoa instead.

Alcohol

Even in moderation, alcohol can have a negative impact on our mental wellness as it is a central nervous system depressant. So while in the short-term it can make us feel relaxed and disinhibited, it impacts our sleep routines and can cause dehydration. This may make us feel sluggish and depressed. For some, there is also a risk of developing alcohol use disorder with addiction and increasingly negative effects on our mental well-being.

Fried Foods

Not only are fried and breaded foods bad for your body, they can contain high levels of unhealthy fats and sodium. These have been associated with irritability, decreased energy and mood changes. A better alternative are healthy fats such as nuts or fish such as salmon.

Processed Meats

Bacon, salami, hot dogs and many cold cuts contain nitrates that can contribute to mood disorders and even manic episodes. As an alternative, eat lean proteins like chicken or turkey.

8 Foods for Optimal Mental Health

There are a wide range of alternatives to choose from for optimal mental health, including:

• Natural Sweeteners: Use Stevia or honey

• Leafy Greens: Spinach and kale are rich in foliate and help reduce depression and improve sleep quality

• Berries:  Blueberries, strawberries, raspberries and others are high in antioxidants to help combat inflammation and support brain function

• Fatty Fish: Salmon, tuna, mackerel, herring and sardines among others contain omega-3 fatty acids that help with a lowered risk of heart disease, improved mental ability and protection from cancer

• Nuts: Walnuts provide omega-3s and antioxidants to help improve mood

• Dark Chocolate: Contains flavenols that can enhance mood and cognition

• Whole Grains: Whole wheat and quinoa provide steady release of glucose for consistent energy

• Yogurt with Probiotics: Promotes gut health, closely related to mental well-being.

Improving Mental Health in Utah

Treatment is available in Utah. Are you or a loved one looking for a compassionate space to heal from trauma or PTSD, other mental health conditions, or addictions? Our licensed trauma-informed professional therapists and counselors at Corner Canyon Health Centers can provide compassionate help using a range of therapeutic and holistic techniques.

Reach out to our Admissions team now at Corner Canyon. We’re in a peaceful setting bordered by the beautiful Wasatch Mountains.