How nutrition impacts women’s mental health
Research suggests that food choices may have a more profound effect on women’s mental health compared to men, making it even more relevant to explore how nutrition impacts women’s well-being during this month of awareness.
The connection between food and mental health is complex but it’s clear that nutrition plays a crucial role in overall well-being.
For women, this link is especially significant due to unique factors such as hormonal fluctuations, different nutritional needs throughout life stages (e.g., pregnancy, menopause), and a higher prevalence of mental health conditions like anxiety and depression.
A balanced, nutrient-rich diet can help prevent mental distress and promote emotional stability. On the other hand, poor eating habits — such as skipping meals, consuming processed foods or overeating — may increase the risk of mental health issues.
Women and unhealthy eating habits
Studies have found that women are more likely to engage in unhealthy eating patterns compared to men, partly due to societal pressures, emotional stress or hormonal changes.
For instance, stress and anxiety can lead to emotional eating or poor food choices, which may spiral into more severe mental health conditions.
Nicci Robertson, a nutritionist and author, emphasises, “Women are more prone to sugar cravings and processed food consumption during times of hormonal imbalance, which can negatively affect their mental health.”
How food affects the brain
The brain relies on nutrients from food to function optimally. Robertson points out that certain foods, like those rich in omega-3 fatty acids (found in fatty fish, seeds, and nuts) and complex carbohydrates (from whole grains), can improve mood and cognitive function.
These nutrients support the production of serotonin, a neurotransmitter that regulates mood, appetite, and sleep, helping to alleviate symptoms of anxiety and depression.
In fact, Robertson notes, “Many foods can enhance our brain’s ability to function, and eating the right kinds of foods can improve your mental health significantly.”
The importance of a healthy gut
Another critical component of the food-mental health connection is the gut, often referred to as the body’s “second brain”.
The gut produces many of the same neurotransmitters that the brain uses, including serotonin. Therefore, gut health plays a significant role in mental wellness.
A diet rich in fibre, probiotics, and anti-inflammatory compounds can help maintain a healthy gut, which in turn supports better mental health. Conversely, processed foods high in sugar and unhealthy fats can negatively impact gut bacteria, leading to increased mental distress.
Dr Kirti Ranchod, a neurologist, says, “Diet has a huge impact on stress levels. A poor diet contributes to how you cope with stress, and paying attention to your eating habits can help mitigate this impact.”
Personalised nutrition for better mental health
One of the biggest takeaways when considering the relationship between food and mental health is that there is no one-size-fits-all solution.
Each person has unique nutritional needs, influenced by factors like genetics, lifestyle, and gut microbiome. This is especially true for women, who experience various physical and emotional changes throughout life.
Robertson explains, “Some women may struggle with raw foods, while others react negatively to fermented foods. The key is to work with a healthcare provider who understands how to tailor a diet to your specific needs.”
By recognising that each woman has unique dietary requirements, personalised nutrition can be a powerful tool in supporting mental health.
Whether it’s incorporating more omega-3s, increasing fibre intake, or cutting back on processed foods, mindful eating can have a profound impact on emotional well-being.
Using technology to improve eating habits
With advances in technology, it has become easier than ever to track and improve eating habits. Wellness apps, tracking tools, and incentivised health programs can help women stay accountable for their nutritional choices and mental health.
Márcia Eugénio, Head of Momentum Multiply, highlights, “We want to empower people to live their best lives by understanding their health and taking steps to improve it. Offering rewards for healthy behaviour is one way we encourage people to take responsibility for their wellbeing.”
These tools not only promote awareness but also help individuals set and achieve health goals, leading to better mental and physical outcomes.
Whether it’s through fitness tracking or personalised meal plans, technology is a valuable tool in improving mental health through better nutrition.