When it comes to food and its impact on our health, the saying ‘you are what you eat’ couldn’t be more accurate. But did you know that eating right doesn’t just shape your body—it also shapes your emotions? You truly FEEL what you eat!

 

In today’s world, mental health is a critical concern rather than just a trending topic. According to the World Health Organization (WHO), over 970 million people worldwide are affected by poor mental health, with anxiety and depression being the most prevalent conditions.

 

 

While there are many contributing factors to this phenomenon and the connection between nutrition and mental health has long been studied, the role of nutrition in supporting mental wellbeing often receives little attention from the general public.

 

To appreciate this mind-food connection, Prof Dr Winnie Chee, Professor of Nutrition & Dietetics at IMU University, explains: “The brain needs nutrients to function – it uses glucose as its source of energy, proteins for neurotransmitters like dopamine and serotonin, and fat to cover the sheath of nervous system tissues.”

 

 “As our understanding continues to grow, and in the light of ongoing research, we are seeing more and more evidence that our dietary habits can be linked with mental health. To date, several large cohort studies have clearly established a connection between nutrition and mental health disorders like depression and anxiety, and some studies have also established connections between nutrition and the development of neurocognitive disorders like dementia and Alzheimer’s, owing to deficiencies in certain nutrients,” she explained.

 

3 things to understand about food and mental health connection

 

• Our relationship with food is complicated

Our mood and behaviour are influenced by what we eat, and many behavioural aspects affect our eating habits, such as emotional eating, situations that trigger cravings for foods high in fat and sugar, and stress-induced triggers that cause us to eat more or less than we normally would. The life cycle is also a factor, with Prof Chee explaining that the foundations of good nutrition begin during pregnancy and that children adopt the eating habits of their parents, for better or worse. Meanwhile, older persons may face various challenges, from functional issues such as difficulty accessing or cooking nutritious food for themselves, poor appetite and higher prevalence of chronic conditions and cognitive disorders.

 

In essence, the relationship between nutrition and mental well-being runs in both directions, with good nutrition supporting mental well-being. In contrast, those struggling with mental health issues are more likely to face challenges in this area.

 

• The Abundance of Our Local Healthy Food Options

The Mediterranean diet is often praised for its health benefits, but its ingredients, like those commonly found in Spain, Greece, and Italy, can be costly. Thankfully, its principles can be adapted to a more local approach called the MediterrASIAN diet.

At its foundation, this diet emphasises an active lifestyle, which boosts endorphins and supports mental wellbeing. The primary food group focuses on plant-based options like whole grains, beans, pulses, and nuts—chickpeas, sunflower seeds, peanuts, and soybeans—rich in fibre to nourish gut bacteria, essential for mental health.

Next, fish-based proteins, such as sardines, supply Omega-3. Finally, smaller portions of low-fat dairy like yoghurt and cheese, alongside meat-based proteins such as eggs and chicken, provide tryptophan, an amino acid that helps the brain produce serotonin.

 

•  Practice Mindful Eating

Understanding our relationship with food and adopting healthy eating habits requires mindfulness. Studies show that factors like urbanisation, changes in the food industry, overstimulation, and lack of time often lead to increased consumption of high-calorie and processed foods. Practicing mindfulness can help break this cycle. Start by observing your eating habits and triggers—do you eat more when stressed, bored, or tired? Recognising these patterns allows you to address them instead of giving in.

 

Simple Changes in Eating Habits

• Plan meals ahead of time

• Have healthy snacks or fruits on hand such as bananas, which are easy to eat on the go

• Use food tracking apps to help incorporate healthier food options into your regular meals.

 

“It always comes back to eating a greater variety of whole or minimally processed foods. This means more fruits, vegetables, whole grains, nuts, and fish – we can’t run away from the basis of what it means to have a healthy diet,” said Prof Chee.

 

 

However, citing the National Health and Morbidity Survey 2023, she pointed out that a whopping 95% of Malaysians do not eat the recommended 5 portions of fruit and vegetables every day. Furthermore, 50% of adults lead a sedentary lifestyle and 84% are not active in sports, fitness or leisure activities.

 

“Five portions per day is not a lot – it is as simple as one and a half cups of vegetables like green leafy vegetables with your meals, and two slices of fruit like papaya or pineapple. But we are not even doing that, even though local fruit and vegetables are plentiful in Malaysia.” – Prof Chee.

 

Moving forward, Prof Chee advocates for a holistic approach towards healthy eating and mental health, as they are interconnected. 

 

“We need a great deal of education for Malaysians to take an active and responsible approach to what we consume, as a healthy diet with a variety of nutrients, together with physical activity, is essential to support mental health and wellbeing, besides lowering our risk for many serious health conditions,” she added.

 

Embracing mindfulness with your meals transforms eating into more than just a habit—it becomes a powerful tool for boosting both your body and mind. So, ditch the mindless munching, tune into your cravings, and savour every bite. A healthier, happier you is just a mindful meal away!