As a mental health patient and advocate, I am constantly searching for new ways to relief depression or anxiety symptoms; therefore, I was really grateful when my friend Alicja recommended the book “Brain Changer – The Good Mental Health Diet” by Professor Felice Jacka – a Professor of Nutritional and Epidemiological Psychiatry at Deakin University (Australia),the founder and president of International Society of Nutritional Psychiatry Research.
Before having read about Prof Jacka’s credentials, I approached this book sceptically with the prejudice that it was just “another pseudoscience self-help book.” However, this book pleasantly surprised me and taught me to approach my dietary habits differently. Her arguments are based on peer-reviewed scientific evidence that she either conducted herself (such as SMILE or HELFIMED) or by fellow researchers. In addition, she worked closely with clinical nutritionists to develop her research.
Below, I will list the main arguments in the book that really stood out for me, but I definitely encourage anyone who is interested in nutrition and mental health to read this book:
1. A healthy diet will not replace the use of antidepressants or other psychiatric medications.
There has been a current trend of pill-shaming individuals who “choose” to take antidepressants instead of focusing solely on lifestyle changes. Prof Jacka repeatedly emphasizes that a healthy diet should never replace the use of conventional treatment but should be viewed as an adjunctive. Nevertheless, studies suggests that diet is a modifiable risk factor for mental illness but more research needs to be done in this area.
2. Which diet is good for your mental health?
Throughout the book, Prof Jacka advocates for the Mediterranean Diet; however, she emphasizes that DASH and traditional Norwegian or Japanese diets have been associated with a reduced risk of depression. All of these diets have a common theme of “whole, unprocessed foods, with an emphasis on plant foods, lean and unprocessed animal foods (fish and grass-fed red meats), healthy (unsaturated) fats from plant and fish (i.e. olive oil, oily fish and nuts) and whole grain cereals.” The key is to consume a healthy balanced diet with limited processed foods including saturated fats and refined sugars.
3. Consumption of grass-fed red meat is associated with improvement in depressive symptoms.
While red meat is known for having a negative effect on our cardiovascular health, surprisingly, scientific evidence shows that women who ate grass-fed red meat two to three times a week showed a 30% improvement in their mood. Keep in mind that this recommendation is for individuals with mood disorders and the meat should come from grass-fed cattle.
4. There is limited evidence that Gluten-free diets in non-celiac individuals, Paleo and Keto diets have a positive effect on our mental health.
The problem with these diets is that they are excluding major food groups as in this case carbohydrates. Even though, these diets might help with weight loss, increasing energy levels or improving gastrointestinal symptoms (for the majority, it is not the protein gluten that is causing GI symptoms!), evidence suggested that in the long run they are associated with an imbalanced microbiota in our gut and shorter life-span. In addition, research suggests that a reduced intake in complex carbohydrates found in whole grains, legumes, fruits and vegetables is associated with cognitive decline.
(*Side note: in patients with schizophrenia, there has been a positive correlation between gluten-free diets and reduction of symptoms.)
5. There is no evidence for particular health-benefits of coconut oil.
The use of coconut oil has skyrocketed in recent years with its health benefits being promoted all over the media, magazines, instagram and you name it. However, there is no scientific evidence behind these health claims. Coconut oil is about 90% saturated fat, while it does raise HDL levels it also raises LDL levels at the same time. There is some evidence that the medium-chain-triglyceride component might promote weight loss, but it is accompanied with diarrhea and nausea. Finally, there is no research suggesting that coconut oil has antimicrobial properties.
6. Psychiatrists should work closely with psychologists and clinical nutritionist.
Firstly, Prof Jacka suggests that a conversation about a patient’s diet should start at the psychiatrist’s office. It does not have to be complicated. The conversation can start with consent and then one question: “Can you tell me about what you eat?” following with an assessment of the patient’s openness and motivation to change. Diet and physical exercise should be a prescription just like anti-depressants or anxiolytics.
Furthermore, psychiatrists need to work closely together with clinical nutritionists. If diet is considered as an adjunctive to already existing treatment, then psychiatric patients would benefit from free regular visits with a clinical nutritionists who could guide them and monitor their progress.
“We need to start recognizing depression as a chronic medical condition, with many of the same underlying biological and lifestyle determinants as heart disease, type 2 diabetes, obesity and the like.”
In this book, Prof Jacka made many more compelling arguments for changing our dietary habits by also looking at our overall health. In addition, she makes recommendations for medical professionals, hospitals, schools, policy makers and families at home on how we can change the way we approach food and how to encourage other individuals to do it as well. Finally, her book ends with a list of recipes and an explanation of the SMILE diet.
Here is a link discussing the SMILEs Trial:
Here is an interesting talk by Professor Felice Jacka:
Author: Maggie L
Comments