Eat Well

Research is helping us understand our gut health is key to both physical and mental wellbeing. A study called the SMILES trial was the first to show that improving nutrition could reduce depressive symptoms.

Starting Point

Nutrition is often thought of in terms of our physical health. But the impact of food on our bodies is so much more than physical. Did you know some foods actually help us regenerate brain cells, whilst others can destroy them?

Proof

The exciting new field of nutritional psychiatry is taking our understanding of food and it’s impact on our body to a whole other level. Our mood is inextricably linked to our food – which means there is lots we can do to take care of body and mind by understanding this a little more.

The exciting new field of nutritional psychiatry is taking our understanding of food and it’s impact on our body to a whole other level. Our mood is inextricably linked to our food – which means there is lots we can do to take care of body and mind by understanding this a little more.

The SMILES Trial

Professor Felice Jacka talks to Rangan Chatterjee about her groundbreaking research, the SMILES trial. The study showed – for the first time – the effect of diet on depression.

The Gut-Brain Axis

Meet Dr Tim Spector, renowned scientist and author, in conversation with Steven Bartlett. Tim explains what is meant by the gut microbiome and the connection between gut and brain. Please note: this podcast uses the analogy of our gut microbes as a pharmacy, and mentions antidepressant medication. No one solution will work for everyone – please take advice from your doctor if you need support with depressive symptoms.

Fibre & Fermented Foods

This TED-Ed talk introduces why fibre and fermented foods are important for our microbiome.

You can read the full SMILES trial paper here: Jacka FN, O’Neil A, Opie R, Itsiopoulos C, Cotton S, Mohebbi M, Castle D, Dash S, Mihalopoulos C, Chatterton ML, Brazionis L, Dean OM, Hodge AM, Berk M. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med. 2017 Jan 30;15(1):23. doi: 10.1186/s12916-017-0791-y. Erratum in: BMC Med. 2018 Dec 28;16(1):236. doi: 10.1186/s12916-018-1220-6. PMID: 28137247; PMCID: PMC5282719.

 

This 2021 paper shows that high-fibre diets change the microbiome function and elicit personalized immune responses. Fermented-food in our diet increases microbiome diversity and decreases markers of inflammation – all of which benefits our mental health.

Actionable Ideas

Sometimes it can feel daunting to think about making changes relating to eating well – but see if these ideas help!

Ways to eat well for gut health

  • Try out a fermented food like kefir, kimchi or kombucha
  • Add some fibre to your day with lots of vegetables, fruits, beans and lentils
  • Remember to hydrate well with water rather than carbonated drinks
  • Try and vary what you eat with lots of different colours on your plate

Ways to eat well for brain health

  • Try and eat food high in omega 3 like oily fish, seeds, walnuts and soya
  • Think about foods with antioxidants like blueberries, beetroot, herbs and spices
  • Avoid excess alcohol and caffeine

Ways to eat well for whole body health

  • Try and eat food raw or that you have prepared yourself
  • Try and avoid food high in sugar or saturated fats
  • Sometimes supplements can be helpful – seek advice from a professional if you think you are at risk of being low in something

Ways to eat kindly

  • Being too strict with food can be harmful so try and be kind with yourself
  • Try not to rush meals, see if you can savour and enjoy the food mindfully
  • Try to avoid taking advice from influencers or those without training – seek advice from a trained professional
  • If thinking about food feels difficult, you can use breathwork as a way to support digestion
  • Remember we are all individuals

Relate

Understanding the relationships between the different pillars of Lifestyle Medicine can allow us to use our strengths to support the areas we are trying to change.

If you eat well…

  • Eating well, particularly trying not to eat a large amount later in the day, can improve the quality of your sleep

  • Eating well can allow you to enjoy movement activities more

  • Eating well, especially eating less ultra-processed food, can reduce the levels of stress in your body

  • Eating well can be an experience to share with others

  • Eating well can make unhelpful coping strategies less appealing

The other pillars can help you eat well by…

  • You may find you feel more motivated to eat well if you are well rested – it can take energy to make good choices so a good night’s sleep is key

  • Moving more may motivate you to fuel well with nutritious food

  • Stress responses in our body and brain can make us craze unhealthy food choices – reducing stress can make it easier to eat well

  • You might enjoy sharing a meal with others and find their support encourages you to prepare healthy food

  • Minimising unhelpful coping strategies can allow you to find pleasure in eating well

Knowledge Library

Here are some more insights you might find helpful to explore:

SMILES ModiMedDiet

Breathwork

Self-Reflection

What do you notice when you eat well? What helps you eat well?

You might find it helps to keep a note of the things that particularly support you with eating well, so you can refer back any time you need.

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