This podcast was aired on the Weekends with Joanne Vrakas show on CJAD on March 8th 2024.
March is here, and with it comes Nutrition Month—a long-standing tradition in Canada that has been celebrated for over 40 years. This year’s theme, Nourish to Flourish, highlights how nutrition plays a key role in every aspect of your health, from physical well-being to mental resilience, emotional balance, and even your social and cultural connections.
Nutrition and Mental Health: A Growing Field of Research
When we talk about nutrition, we often focus on its impact on physical health—preventing heart disease, managing diabetes, or supporting digestive health. But in recent years, research has exploded in the area of nutrition and mental health.
Much of this research was initially driven by the need to find treatments for Alzheimer’s disease and cognitive impairment. However, studies have also shown significant links between diet and other mental health concerns, such as depression and anxiety. The nutrients you consume directly affect brain function—proteins, omega-3 fatty acids, B vitamins, choline, vitamins A and D, and minerals like iron, zinc, and magnesium all contribute to optimal brain health.
Can Food Help Reduce Stress and Anxiety?
The connection between diet and mental well-being is becoming clearer. The SMILES trial, for example, divided 166 people with major depression into two groups—one received 12 weeks of nutrition counseling from a dietitian, while the other received social support. The results showed that those in the nutrition counseling group experienced greater improvements in their symptoms.(1).
Additionally, studies suggest that consuming more ultra-processed foods, especially those containing artificial sweeteners, is linked to an increased risk of depression and anxiety. Research has even associated ultra-processed foods with adverse sleep outcomes and common mental health disorders.(2,3)
The Role of Ultra-Processed Foods in Mental Well-Being
Reducing ultra-processed food intake is a good place to start when aiming for better health. In Canada, up to 60% of the calories in a teenager’s diet come from ultra-processed foods. But it’s not just about what we’re eating—it’s also about how we’re eating.
Many people who rely heavily on processed foods do so because they lack the time or skills to cook. Busy schedules make it difficult for families to sit down for meals together, and grab-and-go eating often becomes the default. But research shows that the social aspect of eating also contributes to overall well-being.
Prioritizing Shared Meals and Enjoyment of Food
Finding ways to eat together, even if it’s just a few times a week, can make a big difference. If your adult children live far away, a video call during mealtime can help maintain that connection. If you live alone, consider making lunch your main meal and eating with colleagues or friends, rather than dining alone every evening. Some people prioritize weekend meals with family or friends, while others seek out community meal programs to share a table with others.
The key takeaway? Nutrition is not an all-or-nothing concept. Small, intentional changes—both in what we eat and how we share meals—can help us truly nourish to flourish this Nutrition Month and beyond.
References:
1) Jacka, F.N., O’Neil, A., Opie, R. et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 15, 23 (2017). https://doi.org/10.1186/s12916-017-0791-y
2) Samuthpongtorn C, Nguyen LH, Okereke OI, et al. Consumption of Ultraprocessed Food and Risk of Depression. JAMA Netw Open. 2023;6(9):e2334770. doi:10.1001/jamanetworkopen.2023.34770
3) Lane, M. M., Gamage, E., Du, S., Ashtree, D. N., McGuinness, A. J., Gauci, S., Baker, P., Lawrence, M., Rebholz, C. M., Srour, B., Touvier, M., Jacka, F. N., Segasby, T., & Marx, W. (2024). Ultra-processed food exposure and adverse health outcomes: Umbrella review of epidemiological meta-analyses. The BMJ, 384. https://doi.org/10.1136/bmj-2023-077310
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