The Diet-Mental Health Connection: Why Food Affects Your Mood

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Episode Description: In this episode, Dr. Soma answers a powerful question from her YouTube community: Can what we eat really affect how we feel? The answer is a resounding yes—and she’s here to explain why.

Dr. Soma dives into compelling statistics on mental health in the U.S. and shares emerging research that links dietary patterns with depression. She breaks down the core components of the Mediterranean diet—like fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil—and explains why it's considered one of the most beneficial for mental wellbeing.

You'll also hear about the nutrients essential for brain health, the fascinating gut-brain connection, and a real-life case study of a patient whose mental health significantly improved with nutritional changes.

This episode is a reminder that mental health care works best when it’s holistic—combining food, therapy, and medication when needed. Dr. Soma invites you to reflect on your own relationship with food and mood, and to share your journey.

Timestamps: 00:00 Introduction and Podcast Overview

00:08 The Impact of Diet on Mental Health

01:01 Research Findings on Diet and Depression

01:42 Key Foods for Mental Health

02:43 The Mediterranean Diet and Its Benefits

05:03 Patient Story: Sarah's Transformation

08:14 Recap and Key Takeaways

10:11 Engagement and Closing Remarks

💌 Have a question for Dr. Soma? Email us at [e-mail] 🎧 Don’t forget to follow Soma Says and leave a review if this episode resonated with you!

Episode Transcript

(00:01):
Hi, it's Dr.
Soma As a new spin to my podcast, I'll be answering some key questions that you've left on my YouTube channel.
Soma says, one viewer asked me, can diet affect mental health significantly.
The answer is yes.
Mental health issues are prevalent across various demographics in the United States.

(00:22):
Here's some research that I did for you.
Approximately 23% of US adults experience any mental illness with 6% experiencing serious mental illness in 2022.
About 50% of adolescents age 13 to 18 have any mental disorder with 22% experiencing severe impairment, anxiety, behavioral disorders and depression are common among children.

(00:51):
Age three to 17 with 10% experiencing anxiety, 7% with behavioral disorders, and 4% with depression.
Here's some key statistics and findings regarding the relationship between diet and depression.
A meta-analysis of randomized controlled trials found that dietary interventions had a small positive effect on depressive symptoms.

(01:17):
Studies have shown that adhering to the Mediterranean diet can lower the risk of depression.
For example, a study found that participants in the highest quartile of healthy dietary patterns had significantly lower risk for depression.
On the flip side, consuming an unhealthy diet like fast foods and processed meats is associated with an increased risk of depression.

(01:42):
What foods should we all be including to reduce our risk of depression? Studies have shown that a higher consumption of vegetables, fruits, and non-defined grains are linked to reduced depression symptoms.
A study called Food, mood and Brain Health in 2015 showed that maintaining a healthy diet over time can predict lower depressive symptoms, particularly in US women.

(02:08):
Studies also indicate that adherence to a Mediterranean diet is associated with a lower risk of developing depressive symptoms.
For example, one study found that individuals with the highest adherence to a Mediterranean based diet had a 98.6
lower annual rate of developing depressive symptoms compared to those with the lowest adherence.

(02:31):
Another study showed that greatest adherence to the Mediterranean diet was linked to 40 to 45% lower odds of moderate to severe depressive symptoms.
The Mediterranean diet is rich in components such as fruits, vegetables, whole grains, nuts, seeds, legumes, fish, and olive oil.

(02:53):
These foods provide essential nutrients like B vitamins, antioxidants, and unsaturated fatty acids, which may help reduce oxidative stress and inflammation, potentially benefiting mental health.
The Mediterranean diet components that contribute to reduced depression symptoms include fruits and vegetables, which are high in antioxidants, and fiber, which help counteract oxidative stress and inflammation.

(03:22):
Whole grains provide essential nutrients and fiber supporting gut health.
Legumes, nuts and seeds, which are rich in healthy fats, fiber and antioxidants.
Fish high in Omega-3 fatty acids, which reduce inflammation and support brain health.
Olive oil, which is a main source of monounsaturated fats which have anti-inflammatory properties, and B vitamins found in whole grains and legumes, which are crucial for neurotransmitter synthesis.

(03:56):
Antioxidants are abundant in fruits, vegetables, and olive oil, and help protect against oxidative damage.
Mediterranean diet includes foods rich in tryptophan, such as fish and dairy products, which is essential for serotonin synthesis.
However, the diet's emphasis on whole grains and legumes might not directly increase trytophan availability in the brain compared to other dietary patterns.

(04:23):
Consuming carbohydrates.
Alongside tryptophan rich foods can enhance tryptophan entry into the brain, potentially increasing serotonin production.
The diets high antioxidant and anti-inflammatory properties may protect neuronal cells and support brain health, which could indirectly influence neurotransmitter balance, including serotonin.

(04:49):
While there is no direct evidence that the Mediterranean diet specifically increases serotonin levels, its overall health benefits may contribute to a favorable environment for neurotransmitter synthesis and function.
Let me share a story with you about one of my patients who changed her life around by changing her diet.

(05:11):
Of course, all names have been changed to protect patient privacy.
Sarah, who's a 34-year-old marketing executive had been struggling with anxiety and depression for several years.
Despite her efforts with therapy and medication, she found herself in a cycle of fatigue, low mood, and persistent anxiety.
Her demanding job and erratic eating habits often led to skip meals and reliance on fast food, which contributed to her feelings of lethargy and stress.

(05:41):
After a particularly challenging period, Sarah decided to consult.
Both with myself and a nutritionist hoping to explore the potential impact of her diet on her mental health.
During her initial assessment, the nutritionist noted that Sarah's diet was high in processed foods, sugars, and caffeine, with little emphasis on fresh fruits, vegetables, or whole grains.

(06:05):
The nutritionist proposed a comprehensive dietary plan aimed at stabilizing Sarah's blood sugar levels and boosting her nutrient intake.
Key components of the plan included incorporating a balance of complex carbohydrates, lean proteins, and healthy fats at every meal to promote sustained energy levels, increased Omega-3 intake such as salmon, chia seeds, and walnuts.

(06:32):
Known for their positive effects on brain health, probiotics and prebiotics, which include yogurt, keer, fiber rich foods to support gut health, which is increasingly linked to mental wellbeing, gradually reducing sugar intake and substituting coffee with herbal tea to minimize anxiety inducing spikes and crashes.

(06:55):
And she was encouraged to drink more water and practice, mindful eating, to enhance digestion and emotional regulation.
Over the next six months, Sarah diligently followed her new dietary plan.
She reported notable improvements.
Within a few weeks, she noted a decrease in mood swings and a more consistent energy level throughout the day.

(07:18):
With the reduction of caffeine and sugar, she experienced less jitteriness and anxiety allowing her to focus better at work.
The balanced diet and regular meal schedule helped improve her sleep quality, which further supported her mental health.
Sarah found herself thinking more clearly and creatively contributing to a more productive work environment.

(07:42):
Sarah's case illustrates that the transformative power of nutrition enhancing mental health.
By addressing her dietary habits, she experienced significant improvements in her mood and overall wellbeing, complimenting her ongoing therapy and medication.
The holistic approach underscores the critical role that food can play in mental health treatment, offering us a valuable tool.

(08:10):
To improve our mental and emotional resilience.
So let's do a quick recap on how food affects mental health.
Today we explored a powerful connection, how what we eat can shape how we feel mental health is widespread.
Mental health concerns touch all age groups from children to adults, and finding holistic ways to support emotional wellbeing is more important than ever.

(08:41):
The diet depression link.
Research shows that healthy eating patterns like the Mediterranean diet are associated with a lower risk of depression.
While ultra processed foods, sugary snacks and fast foods are linked to higher rates of mental distress.
Key nutrients for the brain.
Foods that support brain health include fruits and vegetables, which are rich in antioxidants to fight inflammation.

(09:06):
Whole grains, which support gut health and neurotransmitter function.
Fish high in omega threes from mood regulation, legumes, nuts, seeds, and olive oil, packed with healthy fats and fiber, B vitamins and tryptophan, which are essential for making serotonin.
Okay.
The gut Brain connection, probiotics and fiber rich foods also play a role by supporting a healthy gut microbiome, now known to influence mood and emotional regulation, while we heard about Sarah, a patient who transformed her mental health by shifting to a nutrient rich, balanced diet.

(09:47):
With less sugar and caffeine and more whole foods she experienced better focused sleep and overall mood.
Showing how dietary changes can be a game changer alongside therapy or medication.
What's the bottom line? Your plate can be a powerful tool for emotional resilience.
Food isn't just fuel, it's medicine for your mood.

(10:11):
What's your experience with food and mood? Have you noticed a difference in your mental health When you eat better or worse? I'd love to hear your story.
Share your thoughts in the comments below.
Your insight might help someone else on their journey.
And if you have more questions like today's about diet anxiety or anything related to women's.
Mental and emotional health.

(10:32):
Drop them in the comments on my YouTube channel.
Soma Says, or email me directly at [e-mail].
Your questions fuel these conversations, so keep them coming.
They may just be featured on.
And don't forget to like, share and review my podcast.

(10:57):
Remember, it's always ladies first on Soma Says.
Let's make a difference one conversation at a time.