Building on our previous discussion about foundations for eating for mental wellness, we know that regular balanced meals, a mediterranean-style diet and supporting gut health create the cornerstone of mood-supporting nutrition. These basics help stabilize blood sugar, provide essential nutrients and support the crucial gut-brain connection that influences our mental wellbeing.
Today, we’ll dive deeper into four specific dietary factors that can significantly impact your mental health. Understanding how these elements affect your brain chemistry can help you make more informed choices about what, when and how much to consume.
"Understanding your personal response to caffeine is crucial for mental wellness," says Heather Vass, Registered Dietitian at TELUS Health Care Centres. "What energizes one person might cause anxiety in another."
That morning cup of coffee does more than just wake you up. Caffeine affects multiple receptors in your brain, allowing dopamine to flow more freely. This can create feelings of wellbeing and alertness - but there’s a catch. While small amounts of caffeine can enhance focus and cognitive performance for some, too much can tip the scales towards anxiety and restlessness.
There are significant individual variances in how caffeine impacts us. The difference often comes down to genetics - yes, that friend who can drink espresso before bed isn’t just showing off!
Most healthy adults should aim to keep caffeine intake under 400mg daily (a little more than 2 12oz cups of coffee) and try to avoid caffeine within six hours of bedtime as it can disrupt melatonin production, impacting sleep and next day mood. For adolescents, caffeine intake is a risk factor for anxiety and depression and is related to poor sleep, morning tiredness, increased behavioral problems and stress. For teens, the limit should be less than 100mg/day (approximately 1 8oz cup of coffee).
**Pro tip**: Pay attention to hidden sources of caffeine in chocolate, soft drinks and workout supplements. The amounts in these can add up quickly.
While that glass of wine might seem to take the edge off a stressful day, alcohol’s relationship with mental health is complicated. It works by affecting two important brain chemicals: GABA (which calms you down) and glutamate (which revs you up). Initially, alcohol enhances GABA’s calming effects while dampening glutamate, creating a relaxed feeling.
However, the story doesn’t end there. Regular drinking can disrupt your brain’s delicate chemical balance and even interfere with the absorption of crucial nutrients your brain needs to function well. Think of it like borrowing tomorrow’s happiness—that temporary relief often comes with interest in the form of increased anxiety and low mood the next day.
Canadian guidelines (2023) for low risk alcohol consumption brought a significant shift in recommendations, highlighting that health risks can increase with little alcohol consumption. This is particularly important for those already managing mental health conditions, as alcohol can amplify symptoms and interfere with medication effectiveness.
If you have struggled to stop using alcohol or if it is making your mental health worse, talk to your physician, nurse practitioner or mental health care clinician.
Omega 3 fatty acids are premium building materials for your brain, supporting everything from memory to mood regulation. EPA and DHA (both omega 3’s) are critical for normal brain function and development through all stages of life. Food sources include things like salmon, sardines, walnuts, flax seeds, soybeans and canola oil.
Research shows that people who regularly eat fatty fish tend to have better brain function and may experience fewer depressive symptoms. In older adults, lower levels of DHA in the blood have been associated with smaller brain volume, a sign of accelerated aging. Omega 3 supplements have also been shown to support mental health treatment plans, particularly for depression and anxiety. When it comes to age-related cognitive decline, Omega 3 supplements have shown mixed results; and benefits may be limited to those who don’t consume fish regularly.
People with depression or mild decline in brain function could consider taking an omega 3 supplement, but it is important to review with your healthcare team prior to starting as these supplements can have significant interactions with some medications. For those without mental health issues or cognitive decline, it may be more beneficial to get your omega 3’s from regular consumption of fish or other food sources.
**Quick tip**: Aim for fish twice weekly for optimal brain benefits.
Living in Canada presents a unique challenge when it comes to vitamin D. Our northern location means that even on sunny days, we often can’t produce enough vitamin D through sunlight alone, especially during winter months. This matters because vitamin D isn’t just about bone health - it plays a crucial role in producing neurotransmitters that regulate mood and behaviour.
Taking vitamin D may reduce depression risk, especially in those with low levels. While you can get some vitamin D from foods like fatty fish and fortified milk, most Canadians benefit from supplementing with between 800IU - 2000IU daily, particularly during the darker months.
Understanding these nutrient connections empowers you to make informed choices for your mental health. Remember, individual needs vary, and what works for one person may not work for another.