By Chelsea Reinberg

We know that there is a growing mental health crisis not only here in our community but across the country.

Depression and anxiety are the most common mental health conditions worldwide affecting individuals young and old. There are many factors that contribute to our mental well-being, including genetics, social and economic issues, substance use, and where we live. But did you know that what you eat can also play a role in your mood? Interactions between food and our mood are complex, but more evidence is emerging that there is a direct link.

We have 100 trillion little microbes on our body. In fact, they outnumber our human cells 10:1! Many of those tiny little microbes live in our gastrointestinal tract and make up our gut microbiome.

We can think of our gut and brain like a corded phone that allows for two-way communication. The reason our gut microbiome and the gut-brain connection are so important is their role in a variety of disorders from neurodegenerative and psychiatric disorders to cardiovascular and metabolic conditions, and even some cancers.

Studies comparing “traditional” diets, like the Mediterranean diet, to a typical “Western” diet have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet. Traditional diets are higher in whole vegetables and fruits, unprocessed grains, and fish and seafood, and contain only modest amounts of lean meats and dairy. They also limit processed and refined foods and sugars, which are everyday staples of the “Western” diet.

Keeping our bodies brains healthy is critical as we age. Here are five key components around diet and lifestyles that can support good mental wellbeing.

1). Eat fermented foods. Foods that are fermented include kefir, kombucha, kimchi, yogurt, sauerkraut, fermented soy, and sourdough bread.

2). Consume a high fiber diet. Fiber  not only helps us feel full but certain types of fiber can be fermented by our gut microbiome to help feed the good bacteria. Women over the age of 50 years should consume at least 21 grams of fiber per day while males 50 years and older should consume at least 30 grams of fiber per day.

3). Limit refined foods and added sugars. When we eat sweet treats it is commonly tied to our emotions or other connection like a celebration. That sweet treat gives you a sense of feel-good at the time but the resulting unstable blood sugars following the sugar spike can contribute to mood swings. Higher sugar consumption has been linked to higher depression rates.

4). Exercise regularly. Exercise plays an important role in boosting your mood. Moving your body releases serotonin and endorphins which are important feel-good chemicals.

5). Consume polyphenols and antioxidants. These components are found in abundance in fruits and vegetables and can help decrease inflammation in our bodies. Inflammation can disrupt our brain chemicals that help regulate our mood.

Questions? Contact 913-715-7000 or foodhelp@jocogov.org.

Chelsea Reinberg is the nutrition, food safety and health agent at the Johnson County K-State Research and Extension Office.