The relationship between food and our mental health

With May being Mental Health Awareness month, we’ve shared some important information with our Medicare Advantage Healthrageous meal members to help them stay mentally healthy. The National Institute of Mental Health reports that nearly one in five U.S. adults live with a mental illness, making it one of the most common health conditions today. 

Healthrageous wants to help Medicare seniors maintain and improve their mental well-being –  starting with the foods they eat.

Nutritionists say the gut is our second brain. There have been many studies that prove there’s a strong connection between the two, and between food and mental health. As our diet affects mental health, our mental health also affects what we eat, how we eat, and how we digest our food - It’s all connected. Therefore, maintaining the health of both is extremely important. And for people over the age of 50, there are special considerations when it comes to diet and mental health. Let’s take a closer look.

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Needs change as we age

According to the U.S. Department of Health and Human Services, “Older adults generally have lower calorie needs, but similar or even increased nutrient needs compared to younger adults.” Reasons for this include changes in metabolism and body composition. Chronic health conditions and the use of multiple medicines can also affect nutrient needs. It is especially important as we grow older to eat nutrient-rich foods. 

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What nutrients?

“Nutrients” is a term used to describe everything we need in our diet: carbohydrates, fats, proteins, vitamins, minerals, and water. 

As we age, it’s easier to become dehydrated as we begin to lose the sensation of thirst. Dehydration can have a significant effect on the brain. It can lead to brain fog, confusion, irritability, inability to focus, depression and anxiety. According to Dr. Fayaz, 1% dehydration causes a 5% decrease in cognitive function resulting in a huge impact for being slightly dehydrated. Prolonged dehydration can even cause brain cells to shrink, making it essential to consume water throughout the day. 

Additionally, our sensation of hunger decreases as we age. This is another reason why it’s important for older adults to follow a nutrient-rich diet.

Vitamin B12 is a nutrient whose absorption can decrease with age. Therefore, older adults are more prone to a vitamin B12 deficiency, which drastically affects mental health. Harvard Medical School notes that a vitamin B12 deficiency can cause:

• memory loss
• fatigue
• depression
• paranoia and delusions

Healthline reports other common deficiencies as we age: calcium, vitamin D, iron, and magnesium. These are all important nutrients to get from foods and, if needed, from supplements if advised by a healthcare professional.

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The emotional component of digestion

While eating nourishes the body, it can feed our emotional needs as well. Meals can be more enjoyable when there are people to share them with, which can be difficult for those who live alone or can’t go out. The National Library of Medicine suggests several activities such as organizing a potluck, cooking with a friend, or joining a community of people to connect with over a meal. Enjoying a meal may not only improve our mental health, but it can also aid in digestion. 

Anxiety can play a role in poor digestion. If we are anxious while we eat, our bodies are less likely to digest food well. The opposite of fight-or-flight is rest-and-digest. If our body thinks it’s in danger, real or not, our nervous system will shut down processes like digestion as a form of self-preservation. This is why we encourage seniors to relax and enjoy their mealtime.

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Using food to control our brains

Most people aren’t aware that diet can be used as a tool to change the brain’s wiring. 

Foods that may improve brain health include:

• chicken
• eggs
• brown rice
• starchy vegetables
• quinoa
• sweet potatoes
• salmon
• nuts and seeds

The worst foods for the brain are unhealthy fats, processed foods, and refined carbohydrates like sugar.

In fact, the brain can become addicted to unhealthy foods due to the dopamine rush we get from eating them. This can lead to a toxic cycle - eating unhealthy foods that bring immediate pleasure are the same foods that can negatively impact mental health once the dopamine rush ends, leading to continuously craving those unhealthy foods. Replacing these foods with healthy ones can change this cycle.

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Where to go from here

The good news is that we crave whatever we feed ourselves. So if we eliminate problematic foods from our diet and focus on vital nutrients found in whole foods, our bodies begin to crave salad or fruit rather than a bag of potato chips or candy. 

According to Mindful Magazine, mindfulness is the most effective method in breaking a habit. Being aware of our eating habits and emotions is key to changing them. Some mindfulness practices we encourage for our MA members include asking oneself: “How do I feel when I eat?” and “What am I eating and why?” We also support the use of a food journal to help keep track of eating habits. 

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Starting can be the hardest part 

Healthrageous helps Medicare seniors get started and we stay with them throughout their journey to improved health. Our Made Easy Meals are especially convenient for those who may find it taxing to cook a healthy meal for themselves. Our meals contain the top 3 nutrients for any mental health diet: complex carbohydrates, lean proteins, and fatty acids. We also provide customized digital guidance to support a healthier life – physically and mentally. 

Contact us to see how we can help your Medicare members get healthier through our delicious & nutritious meals and personalized digital engagement. See our meal selection at MadeEasyMeals.com