Eating your way to better brain health ;

sounds ideal to us... With temperatures dropping over the last week, we’ve been craving comforting, feel-good food. Sometimes, what makes you feel good is an indulgent treat (nothing wrong with that!), but according to a recent study published in Nature, a diet packed with plants might be the answer to maximising mental wellness and reducing anxiety and depression…

What we eat not only affects our physical health but also has a significant impact on our mental well-being. In the study, researchers found that those who had the highest adherence to the EAT-lancet diet (a diet designed for personal and planetary health) showed lower risks of anxiety, depression and co-occurrence over 11 years! The study analysed a sample of 180,446 people from the UK Biobank, which is a large scale biomedical database.

So what components of the EAT-lancet are the best brain health boosters? Keep reading below to find out more. 

Omega-3 Fatty Acids: The Anxiety Busters

Omega-3 fatty acids are essential fats found in:

• Fatty fish (salmon, mackerel)

• Flaxseeds

• Chia seeds

• Walnuts

These healthy fats are crucial for maintaining brain health and function. Omega-3s help reduce inflammation in the brain, which is linked to anxiety and other mental health issues. By incorporating omega-3-rich foods into your diet, you can support your brain's health and potentially reduce anxiety symptoms.

B Vitamins: The Stress Relievers

B vitamins, especially B6, B9 (folate), and B12, are vital for brain health. These vitamins help produce neurotransmitters, the brain's chemical messengers that regulate mood and anxiety levels. Sources of B vitamins include:

• Whole grains

• Leafy greens

• Legumes

• Eggs

• Meat

Low levels of B vitamins are linked to increased anxiety. Ensuring you get enough of these vitamins can help maintain a balanced mood and reduce anxiety.

Magnesium: The Calming Mineral

Magnesium is known for its calming effects on the nervous system. It helps regulate neurotransmitters and supports synaptic function, essential for stable mood and cognitive function. You can find magnesium in:

• Nuts

• Seeds

• Whole grains

• Green leafy vegetables

• Legumes

Low magnesium levels are associated with higher anxiety. Adding magnesium-rich foods to your diet can help improve overall mental well-being and reduce stress.

Zinc: The Mood Stabiliser

Zinc is another important mineral for mental health. It helps the brain respond to stress and inflammation, potentially reducing symptoms of anxiety. Foods rich in zinc include:

• Meat

• Shellfish

• Legumes

• Seeds

• Nuts

Ensuring you get enough zinc can support your brain's ability to stay healthy and adapt to stress.

Antioxidants: The Protectors

Antioxidants defend against harmful invaders called free radicals, which can cause oxidative stress and damage brain cells. This damage can contribute to anxiety and other mental health issues. Foods high in antioxidants include:

• Fruits (especially berries)

• Vegetables

• Nuts

• Seeds

Eating a diet rich in antioxidants can help protect your brain and reduce inflammation, which is linked to anxiety.

How These Nutrients Work Together

Understanding how these nutrients function can help you appreciate their importance:

• Neurotransmitter Production: B vitamins and omega-3s help create neurotransmitters, essential for regulating mood and anxiety.

• Reducing Inflammation: Omega-3s and antioxidants help reduce inflammation in the brain, linked to anxiety.

• Supporting Neuroplasticity: Magnesium and zinc support the brain's ability to adapt and reorganise itself, crucial for learning, memory, and mental resilience.

• Fighting Oxidative Stress: Antioxidants protect brain cells from oxidative stress, which can lead to anxiety.

Easy Tips for an Anxiety-Reducing Diet

Incorporating these brain-boosting nutrients into your diet doesn't have to be complicated. Here are some simple tips:

• Eat Fatty Fish: Include fatty fish like salmon or mackerel in your meals a couple of times a week to boost your omega-3 intake.

• Go Green: Add more leafy greens like spinach and kale to your diet for a good dose of B vitamins and magnesium.

• Snack on Nuts and Seeds: Keep a stash of nuts and seeds on hand for a healthy snack rich in magnesium, zinc, and antioxidants.

• Enjoy a Rainbow of Fruits and Veggies: Eating a variety of colourful fruits and vegetables ensures you get a wide range of antioxidants.

• Choose Whole Grains: Opt for whole grains like brown rice, quinoa, and oats to increase your intake of B vitamins and magnesium.

Disclaimer: This magazine and its contents do not provide and are not intended to provide or replace medical advice. If you or your loved ones need help with mental health or medical conditions, always seek assistance from qualified clinicians and practitioners. 

Keep in mind

There are criticisms of the EAT-lancet diet however, so it’s important to remember that what works for one person may not work for another. Speaking with a doctor or expert in nutrition will help you ensure that your diet is best suited to your needs.

Taking care of your mental health starts with nourishing your brain. By including foods rich in omega-3 fatty acids, B vitamins, magnesium, zinc, and antioxidants in your diet, you can support your brain's health and reduce anxiety. As shown by this study, even small changes in your diet can make a big difference in how you feel, giving your brain the fuel it needs to thrive. 

Last week you told us that you ease anxiety by:

🟨🟨🟨⬜️⬜️⬜️ Slow breathing

⬜️⬜️⬜️⬜️⬜️⬜️ Meditating

⬜️⬜️⬜️⬜️⬜️⬜️ Reducing lifestyle stressors

⬜️⬜️⬜️⬜️⬜️⬜️ CBT (or other therapy)

🟨🟨🟨⬜️⬜️⬜️ Talking to a loved one

🟩🟩🟩🟩🟩🟩 Exercise

🟨🟨🟨⬜️⬜️⬜️ Other (tell us!)

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💙 The MM Team