Food scientist and nutritionist Josh Gaudry spoke with SBS Cantonese about how what you eat can affect your mental health.
He highlighted two common contributors to mental health issues; nutritional deficiencies and chronic inflammation.
"Your brain and your body are intimately connected. They [nutritionists] say now that you have a second brain in your gut, and so the bacteria in your gut are really important because they produce up to 95 per cent serotonin, which is your feel good, happy hormone," he told SBS Cantonese.
"So you really have to be careful of what you put into your gut, and how you're taking care of it. Because that can lead to directly what's happening in your brain."
Joshua Gaudry Source: Supplied
Reduce sugar, alcohol, and caffeine intake
Mr Gaudry said that excessive alcohol and caffeine could have negative impacts on one's mental health.
"Alcohol can lead to nutritional deficiencies because it actually impairs your absorption. And caffeine has a stimulating effect of different neurotransmitters in your brain, which can lead to anxiety," he said.
To improve one's mental health status, Mr Gaudry suggested eating good nutritious foods and avoiding foods that cause chronic inflammation.
"The increasing in Omega 3 intake has shown to have an anti-depressant effect," he added.
While it is fortunate for some to be able to avoid medication and anti-depressants, Mr Gaudry stressed the importance for individuals to consult professional practitioners such as nutritionists and doctors.
"Too often, when men talking about their mental health, [they feel] stigmatised - that has to change," he said.
"So hopefully, with some more opened dialogue, that more people will seek help from practitioners and loved ones," he said.
Best foods that help your mental health:
(1) Omega 3 containing foods, such as fish, avocados, nuts, and seeds.
(2) Magnesium-rich foods, such as nuts, seeds, and green leafy vegetables.
(3) Foods rich in phytonutrients and antioxidants, like blueberries.
What to avoid:
(1) Sugar.
(2) Caffeine, stimulate, and alcohol intake.
(3) Processed foods, which have a lot of preservatives and colourings that can hinder one's neurotransmitter production.
Source: Flickr/Mariya Chorna CC BY 2.0
