Healthy Diet to Reduce Pain and Anxiety
Shared by Dr. Justin Thompson
Here at the Chiro Health Clinics, you hear us stress the importance of eating, moving, and thinking well constantly. That is because a breakdown in one or multiple of these usually are the contributing causes to our pains. The food we eat can have a profound impact on our physical health, but it can also affect our mental health. Research has shown that a healthy diet can have positive effects on mood, cognitive function, and overall mental well-being. In this month’s, think well post, we will explore the relationship between a healthy diet and positive mental health benefits, as well as the importance of eating and thinking well to live a life of wellness.
Several randomized controlled trials have investigated the effects of dietary interventions on mental health outcomes. In one study, participants who consumed a Mediterranean-style diet (rich in fruits, vegetables, whole grains, nuts, and legumes) experienced improvements in depressive symptoms compared to those who followed a low-fat diet. Another RCT found that a diet rich in fruits, vegetables, and lean protein sources reduced symptoms of anxiety in young adults. Additionally, a review of 12 RCTs found that dietary interventions were effective in reducing symptoms of depression.
The link between a healthy diet and positive mental health outcomes can be explained by several mechanisms. Firstly, a diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that support brain function and reduce inflammation, which can contribute to mental health problems. Secondly, a healthy diet can improve gut microbiota, which has been linked to mental health outcomes. Finally, eating a healthy diet can promote positive lifestyle habits, such as regular exercise and good sleep hygiene, which can also have a positive impact on mental health and reduce pain.
The evidence suggests that a healthy diet can have positive effects on mental health outcomes, including reducing symptoms of depression and anxiety. It is essential to prioritize eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins, as well as promoting positive lifestyle habits, such as regular exercise and good sleep hygiene, to promote overall wellness. Thinking, eating, and moving well are the key components to living your best life.
Resources
Jacka, F. N., Pasco, J. A., Mykletun, A., Williams, L. J., Hodge, A. M., O’Reilly, S. L., … & Berk, M. (2010). Association of Western and traditional diets with depression and anxiety in women. American Journal of Psychiatry, 167(3), 305-311.
Jacka, F. N. (2017). Nutritional psychiatry: where to next?. EBioMedicine, 17, 24-29.
Ljungberg, T., Bondza, E., & Lethin, C. (2019). Evidence of the importance of dietary habits regarding depressive symptoms and depression. International journal of environmental research and public health, 16(9), 1613.
Parletta, N., Zarnowiecki, D., Cho, J., Wilson, A., Bogomolova, S., Villani, A., … & Meyer, B. J. (2017). A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutritional Neuroscience, 20(6), 327-339.
Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanzá-Martínez, V., Freeman, M. P., … & Berk, M. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271-274.
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our Chiropractors located in Dallas, near the corner of Mockingbird Ln. and Abrams Rd., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts.