What we eat can affect how we feel emotionally and mentally, as well as physically. Many agree that certain foods that can play a role in supporting good mental health, while other foods can have a negative impact on how we feel.
Omega-3 is an essential fatty-acid found in oily fish such as mackerel and salmon and in some nuts and seeds. Low levels of omega-3 in diets have been linked to depression and schizophrenia. Taking omega-3 supplements may even be helpful in the treatment of depressive episodes. Omega-3 also has a possible role in helping to prevent the progression of psychotic illnesses in young people who are at risk of developing psychotic disorders.
Fruit and vegetables are an excellent source of Vitamins which are vital for all sorts of body functions. This includes the health of brain cells and there is some evidence that some can play explicit roles in brain function. For example folic acid has been shown to be beneficial when taken in conjunction with antidepressants.
Low glyceamic index foods release their energy slowly which means that sudden increases in blood sugar levels are avoided. High blood sugar levels can cause hyperactivity and headaches while rapid drops can cause irritability, anxiety, poor concentration and fatigue. Foods with a low glyceamic index are whole foods such as wholemeal bread and pasta and fruit and vegetables also have a low glyceamic index.
Eating ready meals and other processed food on a regular basis has been found to be a risk factor for depression. These foods also will tend to have a higher glyceamic index and the way they are prepared often lowers the vitamin content of the food. Examples of processed food are refined sugar, crisps and processed meat such as hot dogs.
Additives are used to increase shelf life and improve taste and or colour. They are generally safe however there is evidence that eating to many additives, food colouring in particular, can cause hyperactivity in children.
Alcohol when consumed in moderation is safe and having a drink with friends can help relieve stress. However alcohol is a depressant and too much of it can have detrimental effects on your mental health, causing anxiety and aggression and drinking excessively (over 30 units regularly) can cause psychoses. While experiencing mental health issues you may be tempted to drink in order to avoid having to deal with difficult feelings. However, when the alcohol has worn off the low feelings may still be there, and a hangover and guilt can make you feel worse. Alcohol addiction can interfere with work, relationships and finances, and cause or exacerbate mental health problems. If you are prone to suicidal thoughts drinking could be fatal due to a loss of inhibition and self control.
Caffeine like alcohol caffeine is not harmful unless drunk in large quantities and in moderation can help you feel more alert and increase our energy levels. However drinking caffeine in excess can cause muscle tremors, anxiety and insomnia. There is also a risk of developing a dependence on caffeine which can lead to withdrawal symptoms including, headaches, tiredness and irritability.
Remember that indivuduals needs vary and if in doubt you should consult a medical practioner before making significant changes to your diet, or if considering cutting out food groups all together. Read the 'Who can help?' section for more guidance.