The food we eat plays a crucial role in shaping our well-being because it affects how we feel both physically and mentally. Growing research shows there is a significant association between a pro-inflammatory diet and an increased risk of depression. In another meta-analysis on how dietary choices affect individuals’ mental health, researchers found that “individuals on pro-inflammatory diets were 45% more likely to suffer from depression and 66% more likely to suffer from anxiety disorders than those on anti-inflammatory diets.” There are specific benefits to an anti-inflammatory diet. Still, to understand how our diets impact our mental health, we need to understand what inflammation is and how it affects our overall health.
What is inflammation?
According to the Cleveland Clinic, “inflammation is a normal and important process that allows your body to heal” from an illness, injury, or infection. When germs or viruses try to enter your body, your immune system sends out inflammatory cells and cytokines—small proteins that stimulate more inflammatory cells—to trap the germs or other foreign invaders and start the healing process. There are two main types of inflammation: acute and chronic inflammation. Acute inflammation is temporary, while chronic inflammation can last for months or even years.
Acute inflammation is your immune system’s response to a sudden illness, infection or injury. If you’ve ever had a fever, that’s your inflammatory system hard at work. Chronic inflammation, on the other hand, is when your immune system continues to send inflammatory cells even when there isn’t a need. While injuries and infections typically cause acute inflammation, chronic inflammation is typically caused by environmental factors, including aspects of your daily life and exposure to toxins. Many major conditions, such as diabetes, arthritis, depression, and Alzheimer’s, have been linked to chronic inflammation. While you can’t control all factors when it comes to chronic inflammation, you can lower your risk of it by implementing an anti-inflammatory diet and lifestyle.
Pro-inflammatory foods vs. anti-inflammatory foods
Pro-inflammatory foods tend to be anything packaged and “ultra-processed.” These foods, including microwave dinners, sugary cereals, deep-fried foods and hot dogs, tend to have low nutritional value and contain high salt or sugar content. According to Harvard Health Publishing, these ingredients are associated with promoting inflammation. Anti-inflammatory foods are whole, unprocessed foods with no added sugars, like vegetables, fruits, whole grains, poultry, fish, and nuts. Drinking coffee or green tea is also associated with lower inflammation levels because “coffee and tea contain powerful plant compounds with anti-inflammatory and antioxidant properties that are good for health.”
Nutrition for your mental health
Nutritional deficits can negatively impact your mental health since they can trigger inflammatory responses in your body. When it comes to nutrition for your mental health, it’s important to remember that moderation is key. It’s not about completely giving up on your favourite brand of chips or never eating processed foods again. Instead, it’s about recognizing that excessive amounts of highly processed food can increase your risk of chronic inflammation and choosing to eat those foods in moderation while prioritizing fresh produce and fruits when it’s available. Healthy eating isn’t just about eating unprocessed foods. It’s also about listening to your body and eating foods that make you feel good. Paying attention to your hunger cues can help you to be more mindful of what you eat.
Although buying healthy foods can be more expensive than processed food, there are still many ways you can choose healthy foods, even when on a budget. Shopping seasonal items or items on sale, meal prepping, and buying frozen fruits and vegetables (they’re as nutritious as fresh ones) are some simple ways you can choose healthy options while on a budget. Furthermore, buying imperfect-looking produce is another great way to save money because they’re often discounted for not looking perfect. Imperfect produce subscription services have also become popular as a way to reduce food waste while making fresh produce more accessible.
Lifestyle changes
While dietary changes are significant, lifestyle changes also play a critical role in reducing chronic inflammation. Exercising regularly, practicing good hygiene habits like brushing your teeth, and prioritizing getting enough sleep are effective strategies to target chronic inflammation beyond the food you eat. Managing your stress through techniques such as mindfulness meditation and yoga is also a way to lower your inflammation levels. By integrating an anti-inflammatory diet and making the necessary lifestyle changes, you can foster a holistic approach to targeting chronic inflammation and improving your overall well-being.
Adopting an anti-inflammatory lifestyle involves making consistent, manageable changes to your diet and daily routine. It is a gradual process that takes time and patience. When we prioritize taking care of ourselves physically, we’ll start feeling better mentally, too.