Eat This, Not That: Mental Health Edition

That’s why Dr. Peter McAllister recommends making your diet a priority for your mental health. And that’s even more important when you live with a mental health disorder.

At Ki_Ketamine, Dr. McAllister provides ketamine infusion therapy to people living with neurological and psychological disorders. Supervised ketamine therapy can offer life-changing solutions for a wide range of mental conditions, including treatment-resistant depression and post-traumatic stress disorder. 

But Dr. McAllister and our team also encourage beneficial lifestyle choices that support brain health, including a nutritious diet, as part of their treatment plans. Here, we offer guidance on eating for your mental health.

Food and mental health

Before getting to what you should eat, it helps to explain why it matters.

To start, 95% of the serotonin in your body gets produced in the gastrointestinal tract. Its job is to help inhibit pain and regulate sleep, appetite, and — you guessed it — mood.

But it doesn’t stop there. The gastrointestinal tract is also lined with a hundred million neurons. These nerve cells do more than help with digestion; they also guide your emotions.

And do you know what helps influence your neurons? “Good” bacteria in your intestinal biome. That’s where your diet comes into play.

Eating your way to better mental health

What does your diet have to do with all of these things? A lot. 

First, you need a strong barrier of good bacteria to protect you from toxins and to limit inflammation. The bacteria also improve how you absorb nutrients and activate neural pathways between your gut and brain.

On top of that, certain foods — such as caffeine, sugar, and alcohol — can increase your heart rate, throw off blood sugar, and disrupt your sleep, which can increase stress and anxiety.

Fortunately, eating your way to better mental health is more straightforward than you may think.

Eat this …

Focus on nutrient-dense foods. These items include fruits, vegetables, fish and seafood, unprocessed grains, fermented foods, and limited amounts of dairy and lean meats. 

… not that

Do you notice what’s missing in that list? Processed and refined foods, including sugar.

Choose nutrients that boost your brain

Studies show that the Mediterranean diet and the traditional Japanese diet provide far greater benefits for mental health when compared to the typical Western diet. In fact, the risk for depression is 25%-35% lower in people following those diets.

Why? They contain nutrients that are beneficial for your gastrointestinal tract and gut biome, such as:

• Fiber
• Antioxidants
• Folate
• Vitamin D
• Magnesium
• Probiotics

Changing your diet may not cure a mental health disorder or eliminate your need for ongoing treatment. However, it can help your brain work properly by ensuring it has the nutrients it needs to function properly.

Is diet part of your mental health management strategy? Dr. McAllister can offer personalized recommendation strategies based on your unique needs. Contact Ki_Ketamine by phone or online to schedule a consultation with us in Stamford or Westport, Connecticut, today.