Nutrition and Mental Health: Eating for a Healthier Mind 

Student life is full of unpredictable events and circumstances. Some are challenging, and others delightful; many of both varieties are beyond our control. Students may experience unexpected criticism and plans that fall through or surprising compliments and happy hangouts with special friends. These moments, both positive and negative, impact students’ mental well-being. Amidst all this unpredictability, there lies a powerful element of control within our grasp: diet. Making informed choices about food can significantly influence mental health, acting as a lever to tip the balance toward resilience and well-being. Current research demonstrates a link between dietary habits, physical health, and mental wellness. Embracing healthy eating not only nurtures the body but also strengthens the mind, fostering a resilience vital for facing life’s uncertainties with confidence.

A Reminder: Acknowledging the Impact of Processed Foods

Processed Food. Not all food is real food. Most of us know that not everything on the supermarket shelves qualifies as beneficial food for our minds and bodies. However, it’s worth a moment of our time to revisit this knowledge in light of the prevalence of these foods in our students’ lives. 

Processed foods are ready-to-eat, yet the ingredient list is often lengthy, complex, and filled with heavily processed components that offer little essential nutrients. Student history lessons on ailments like scurvy highlight how possible it is to eat yet remain undernourished, illustrating vitamins’ critical role in preventing physical and mental health issues. The absence of natural nutrients in many pre-packaged foods can significantly contribute to mental distress in children. A mind lacking proper nourishment is akin to an engine running without fuel—it simply cannot function optimally.

Sugar. A top culprit in processed food is sugar. The habitual consumption of sugary items initiates a harmful cycle in young bodies. This prevalent ingredient not only spikes glucose levels but also triggers dopamine release, leading to increased impulsivity in eating behaviors. Research demonstrates that sugar consumption can adversely affect mental health, linking it to stress, fear, addiction, depression, and even impairing cognitive functions such as neuroplasticity. The evidence is clear: the detrimental effects of processed foods and sugars extend beyond physical health, profoundly impacting our mental well-being and cognitive capabilities. Recognizing this allows us to help students make more informed choices that support their physical and psychological health.

Nourishing the Whole Child with Wholesome Foods

Embracing a diet rich in whole foods is a joyful journey toward nourishing every aspect of a student’s well-being. When we choose foods that remain as close to their natural state as possible, we ensure each meal is a treasure trove of vital nutrients. The beauty of this approach is supported by growing research, which reveals a clear connection between the foods that enhance physical health and those that boost mental wellness. These are foods in their whole form, abundant in various vitamins, minerals, and micronutrients, and rich in fiber to support a healthy digestive system. This diversity in nutrition supports physical growth and health and plays a significant role in promoting a positive mental state.

Dr. Drew Ramsey, an advocate for dietary approaches to mental health and author of “Eat to Beat Depression and Anxiety,” simplifies this concept with a catchy reminder: “Seafood, greens, nuts, and beans — and a little dark chocolate.” These foods are champions of nutrition, each offering unique benefits that contribute to physical and mental vigor. By incorporating these power-packed foods into student diets, we’re not just feeding the body but uplifting the mind and spirit, paving the way for a healthier, happier life.

The Gut-Brain Connection

Hippocrates believed that all disease begins in the gut. A growing body of research reveals strong connections between gut health and mental health. Furthermore, the gut contains good or bad bacteria. The bad bacteria affect mood, cravings, and the body’s ability to process nutrients. The production of hormones and the regulation of inflammation depend on gut health. For example, the gut produces 95 percent of the body’s serotonin. The gut also regulates dopamine, which processed foods and sugar unnaturally spike, causing addiction. Certain foods feed the beneficial bacteria and are excellent choices for students. These include fermented foods such as sauerkraut, kombucha, and yogurt.

Tight Budgets and Food Deserts

Many parents want to provide healthy food for their students. However, location and income may impact the ability to eat healthy foods. Some people live in urban areas or sprawling rural towns that lack access to fresh foods. Others live on tight budgets, and fresh food is expensive. We’ll offer a few suggestions in pursuit of a whole-food, brain-healthy diet for our students:

• The 80/20 rule for food. Purchase whole foods 80 percent of the time; the other 20 percent, allow yourself some leeway for time and budget.
• Buy your fresh vegetables frozen; they cost less and keep longer. Buy dried beans, plain oats, and nuts, which are also less expensive.
• Minimize eating out. Most of the foods in restaurants are not whole foods. 
• Make stews and soups.
• Seek out community gardens to provide you with fresh food (fresh relationships as well). If you have space, start your own garden.
• Choose a diet plan. A good candidate is the Mediterranean Diet, which has been shown to lower depression by 25-35%. Harvard Medical School provides an excellent guide to getting started with this diet.

Build Healthy Minds Together

It’s good to remember that food is inherently communal. The right food will help develop a healthy brain. Community also reinforces mental health. Because whole foods need time to prepare, consider making food preparation and enjoyment a family affair. Modern life tempts us, as parents, to settle for fast, unhealthy foods. Whole foods slow life down, and this is a good thing. Harness that to make family meals and family meal prep a priority. Invite friends into the mix. Healthy foods pair well with a healthy community, creating children with robust mental health.

It’s still true that we cannot control the weather or many other aspects of our student’s journey, but we can help our students’ bodies and brains be well-equipped to navigate the rainy days as well as the sunny ones.

About TLC

The Lincoln Center for Family and Youth (TLC) is a social enterprise company serving the Greater Philadelphia Area. Among its five divisions, TLC offers School-based Staffing Solutions, Mobile Coaching and Counseling, and Heather’s Hope: A Center for Victims of Crime. These major programs are united under TLC’s mission to promote positive choices and cultivate meaningful connections through education, counseling, coaching, and consulting.