The Secret to Being Mentally Strong May Be Hidden in Your Food

I don’t think I’ve ever encountered so many mental health issues in my practice, ever, until this year. Here’s just a sampling of what I hear from my patients, friends, and family on the daily:

• “I’m very stressed.”
• “I can’t sleep.”
• “I’m very snappy with my family.”
• “I don’t like who I am.”

The list continues, and you may have found yourself sharing some of these sentiments during the pandemic. You may be in the waiting room, having similar thoughts about how challenging things have gotten since the pandemic flipped the world upside down. As these personal issues, emotions, and feelings seem to have multiplied, I’ve also struggled controlling diabetes numbers in my patients, and blood pressure readings are showing signs of stress. It's all understandable, but I want you to know that there is one thing you can do to help yourself spend less time at the doctor's office. 

It’s taking a step back, and really looking at your food choices. Yes, paying attention to what we are eating can help mitigate the new stresses we are all facing. 

The reality of COVID-19 and your mental health

According to the CDC’s guidance on coping with stress, they acknowledge that the COVID-19 pandemic is causing stress. People are fearful and anxious because this is a new disease with a lot of unknowns. The vaccines might be here, but we are still far from it being over. Public health actions such as social distancing can make people feel isolated and lonely, which can increase stress and anxiety. If I had to place a bet, the impact of COVID-19 and related mental stress will result in a large number of people being diagnosed with PTSD when this is all over.

Stress can be detrimental to your financial health, sleeping or eating patterns, concentration, chronic health problems, mental health, and potential substance use and abuse. 

According to the World Health Organization (WHO), fear, worry, and stress are normal responses to perceived or real threats, which makes sense in the context of a global pandemic where you cannot tell if someone has the virus just by looking at them. 

I don’t want to make you feel even worse about living in 2021. Instead, I am here to tell you that there are ways we can make the situation better by controlling some other variables in our lives. While the crisis isn’t going away tomorrow, one of the most simple ways to enhance your lifestyle is to change the way you eat starting today. It’s not just me saying this either; there is plenty of evidence-based research out there to support this. 

Eating and your mental health, according to science

In a study published in Nutritional Neuroscience, researchers investigated two groups. One group, let’s call them the “Med diet group,” was given food hampers and training on how to cook a Med diet during workshops for three months. The other group, let’s call them the “social group,” attended social gatherings for three months where they did not receive workshops on the Med diet.

In the study, the Med diet group reported significantly greater improvements in depression symptoms and overall mental health, compared to the social group. Improvements in a range of mental health outcomes were significantly correlated with improvements in diet, most notably for a greater diversity of vegetables and fruit, and intake of legumes. This also included reduced consumption of unhealthy snacks, takeaway food, and meat.

Another study called the SMILES trial, published in BMC Medicine examined the dietary improvement of adults with major depression. It found that when people significantly improved their intake of whole grains, fish, fruit, and other key food groups, they reported improved mental health. 

The results from both of these studies, as well as many more, show that a way to improve your mental health can be as simple as improving your diet. So, the next time that you are feeling down, receive bad news or feel depressed, don’t reach for the cookie jar or open the freezer. Stop, and remember that though cookies and frozen treats may seem to make you feel better in the moment, they are not working towards helping you feel good in the long term. 

I recommend keeping your pantry or fridge stocked with snacks that are simple, whole foods, such as whole-grain crackers and lots of yummy fruits and vegetables.

What you eat has a massive impact on your mental well-being. It’s not easy to change habits, but the science shows that when you do, and actually feel better, those cookies and ice cream might seem less of comfort food, and more like a mental poison. 

Science shows a clear connection to eating habits and mental health, and I want you to understand how simple and powerful this connection is. 

A solution hiding in plain sight

As a primary care physician, 2020 and 2021 have been especially taxing for me. In addition to caring for my patients, I have had friends and families reach out to me constantly about how they can stay safe from COVID-19. Many of them express being overwhelmed, as well as their anxiety and stress, associated with the many challenges of our new reality.

I’m not a psychiatrist, so many times I feel ill-equipped to treat all the anxiety and depression I see around me. When I explain simple steps that they can take to be their healthiest, then often react like, “Really, it’s that simple?” To which I reply, “Yes!”

The most common advice I give is to mind what you eat. The solution for your health might be right in front of you. Hiding in plain sight, at the market, in your fridge, and on your plate!

You don’t have to make expensive food for it to taste good!

I love cooking fresh, healthy foods of all colors of the rainbow for my family. The other day I made a delicious salad using lettuce, cucumber, radish, beets, parsley, a dressing made from Greek yogurt, tahini, lemon, and garlic. To be honest, my boys still prefer potato chips over healthy alternatives, but they are slowly getting used to seeing more veggies on their plates. There are numerous delicious dishes you can make that use just a few ingredients. 

Changing your lifestyle doesn’t have to be tough. I advise my patients, friends, and family to do so in baby steps. Or maybe a better analogy would be one bite at a time! 

First, try to eliminate one or two processed or takeout meals a week and replace them with dark, leafy greens as a main or a side, or a pasta dish loaded with zucchini, peppers, and other fresh vegetables. Even simpler, swap the vegetable oil in your house with Italian-pressed olive oil!

I am here to share that your mental and nutritional health are closely linked. So, if you feel that this pandemic is causing you more mental stress for you and your family, then go med diet! 

Next steps

Not only is there solid research being conducted on the Mediterranean diet that reveals that it can help with your mental state, but these dishes are flavor-rich and good on your stomach. By simply adding a couple of new meals to your diet that replaces some of the less-healthy ones, you’ll be on your way to a happier you. 

About the Author

Dr. Reyzan Shali is a board-certified internal medicine and primary care physician. She has assisted thousands of patients throughout her career and has dedicated her life to helping as many oncology patients as possible improve their odds in the fight against cancer.

A member of the American Medical Association and the American College of Physicians, Dr. Shali leads her practice in Southern California, where she lives with her husband, Rastgo, and their two sons, Kawan and Kurdo.

Learn more at www.shalimd.com