According to the World Health Organization, at least 970 million people globally suffer from poor mental health, with anxiety and depression being the most common conditions.

While there are many contributing factors and the connection between nutrition and mental health has long been studied, the role of nutrition in supporting mental wellbeing often receives little attention from the general public.

“The brain needs nutrients to function – it uses glucose as its source of energy, proteins for neurotransmitters like dopamine and serotonin, and fat to cover nervous system tissues,” explained professor of nutrition and dietetics Dr Winnie Chee.

“As our understanding continues to grow, we are seeing more and more evidence that our dietary habits can be linked with mental health.

“Research has established a connection between nutrition and disorders like depression and anxiety, and some studies have also linked nutrition with the development of neurocognitive disorders like dementia and Alzheimer’s, owing to deficiencies in certain nutrients.”

Here are three things we need to understand about the food-mind connection, according to Chee.

1. Our relationship with food is complicated

Moods and behaviours are influenced by what we eat. There are behavioural influences over our eating habits, leading to emotional eating, cravings for foods high in fat and sugar, as well as overeating due to stress.

Life cycle is also a factor: Chee explains that the foundations of good nutrition begin during pregnancy, while children adopt the eating habits of their parents, for better or worse.

Meanwhile, older persons may face various challenges, from functional issues such as difficulty accessing or cooking nutritious food for themselves, to poor appetite and higher prevalence of chronic conditions and cognitive disorders.

In essence, there is a relationship between nutrition and mental wellbeing is cyclical in nature: good nutrition supports mental wellbeing, while those with mental health issues are more likely to face challenges when it comes to making good food choices.

2. Local healthy food options are plentiful

While the Mediterranean diet is often praised for its benefits, its recommendations are based on foods more commonly found in countries such as Spain, Greece and Italy.

The cost of these ingredients can be prohibitive for many. Fortunately, its guiding principles can be easily adapted to a more local approach, known in some circles as the MediterrAsian diet.

To begin, the base of this pyramid is not food-based at all but activity-based: an active lifestyle helps to boost endorphins and supports mental wellbeing.

Thereafter, the primary food category is plant-based, prioritising wholegrains, beans, pulses and nuts. These include chickpeas, sunflower seeds, peanuts and soybeans, which are high in fibre and support the good bacteria in your gut microbiome.

This, Chee stresses, is an essential aspect of diet, as gut health is inextricably linked with mental health.

The next category is fish-based proteins, such as sardines, which helps supply omega-3. The smallest category is dairy, such as low-fat yogurt and cheese, and meat-based protein like eggs and chicken to provide the amino acid tryptophan, which your brain needs to produce serotonin.

3. The importance of mindful eating

Following the above, it is important to practise mindfulness in how and what we eat. Studies link eating habits with factors like urbanisation, changes in the food industry, overstimulation, and lack of time, which contribute to higher consumption of high-calorie and processed foods.

Mindfulness is key to overcoming this, said Chee. Start by taking note of your eating habits or triggers so you can determine if you eat more when you are stressed, bored or sleepy. This will allow you to recognise these triggers instead of succumbing to them.

To help, she recommends simple changes such as:

• planning meals ahead of time;
• having healthy snacks or fruits on hand such as bananas, which are easy to eat on-the-go; and
• using food-tracking apps to help incorporate healthier options into your regular meals.

“It always comes back to eating a greater variety of whole or minimally processed foods. This means more fruits, vegetables, whole grains, nuts, and fish,” Chee added.

Moving forward, she advocates for a holistic approach towards healthy eating and mental health.

“We need Malaysians to take an active and responsible approach to what they consume, as a healthy diet with a variety of nutrients, together with physical activity, is essential to support mental health and wellbeing, besides lowering our risk for many serious health conditions.”