As a third-year psychology student, I’ve felt the stress of juggling assignments and staying focused in classes, especially during exam weeks. These common challenges of university life make balancing academics and socialising tough. Deciding between the two can feel overwhelming and often affects our mood.
According to the World Health Organisation (WHO), depression, anxiety and behavioural disorders are among the leading causes of illness and disability among adolescents and young people.
People like me often experience anxiety symptoms before exams, such as stomach pain and constipation, which can worsen with ongoing anxiety. This affects emotional and academic well-being, sometimes leading to emergency room visits due to bowel problems and vitamin deficiencies.
Since the beginning of my studies, I’ve been fascinated by neuroscience, inspired by my lecturers Mr. Kahraman Kıral and Mr. Çağrı Utkan. Experiencing symptoms sparked my interest and made me explore how diet and the gut-brain axis influence mental health, deepening my curiosity in the field.
Nutritional Influences On Mental Health and Cognitive Function
Have you ever woken up feeling completely drained, as if the night has taken all your energy? Perhaps this might be associated with your diet. This was my experience before I changed my eating habits. I often skipped meals and consumed junk food.
Turkish people have a saying “Hungry bear doesn’t play.” which rings true for me as I realised my diet was impacting my emotions, stress, memory, and overall well-being. This prompted me to change my eating habits.
We are aware that Omega 3, which is frequently included in fish oils, along with polyphenols may have potential benefits when managing depression, as discussed in other ITM articles. That’s why I take great care to consume fish for at least one meal almost every week (even though my mom hates the smell of it). In this article I will be talking about how lower levels of vitamin B12, creatine, Omega-3 fatty acids, iron and zinc are related to neuropsychiatric disorders including depression and anxiety.
On the other hand, if we don’t get enough of the above mentioned essential substances, then it might cause brain fatigue and problems in concentration, and loss of mental clarity. Most of the essential fats such as Omega-3 fatty acids are important to help maintain top-notch mental functions and general wellbeing of the brain.
The Relationship Between Meals and Emotional Wellbeing
Our daily eating habits not only affect our physical health but also our mental wellbeing deeply. There is evidence that the timing of meals can have an impact on how a person feels and can also have a significant impact on supporting mental health.
A healthy diet helps the brain chemicals to be balanced, improve cognitive function, and maintain the overall mood. On the other hand, a diet low with nutrients might increase the risk of depression and anxiety.
One effect of foods on our mental health is through the gut-brain axis. This connection is linked to various issues, including obesity and mood disorders. Improving gut health may manage mood disorders.
Research shows that a potential probiotic named Lactibacillus farciminis can prevent harmful bacteria and microbes from entering the intestines by preventing the permeability of the protective layer of the intestines. The hypothalamus-pituitary-adrenal (HPA) axis includes the hypothalamus, pituitary gland, and adrenal glands, which becomes active in any stressful situation and releases cortisol, (known as the stress hormone), in the body. Lactibacillus farciminis can reduce cortisol levels, showing the gut brain axis's role in managing stress.
To understand the relationship between diet and mental health, we can observe university students' eating habits. Many of us rarely have breakfast or eat fruit. Among my friends, we celebrate eating breakfast together. I am not a breakfast person, so I’ve never received a “congratulations.” but I'm trying to fill this gap by adding tasty fruits to my diet instead of processed sweets.
In an another research study done among university students, the researchers examined eating breakfast, vegetable intake and their relations with happiness in college students. The findings of this research showed us that students who ate breakfast every day more than 8 servings of fruit and vegetables daily, and had 3 meals in addition to 1-2 snacks per day had the highest levels of happiness.
From what we can interpret here, having breakfast could boost cognitive function and overall mental health among university students.
Effect of Vitamins and Dietary Choices on the Brain and the Gut Axis
Vitamins from diet and supplements have strong relationship with the brain and depression. For example, Folate and Vitamin B12contribute to the formation of the myelin sheath that protects nerves and neurons in our brain. In addition, Folate plays an important role in the production of brain chemicals such as Serotonin (5-HT), commonly known as the "happiness hormone".
From what I learned from my classes, producing enough Serotonin in the brain regulates mood, thoughts, sleep, and appetite, crucial for overall brain function and happiness.
Iron is important for neural function., the function of nerve cells, the formation of the myelin sheath, and the production of chemical messengers known as neurotransmitters. This role of iron is also supported by the Mediterranean diet, which consists of iron-rich foods like vegetables, olive oil, fruits, legumes, grains, and fish. In contrast, the 'Western' diet is known for processed ready meals and sugary packaged foods. In this study, it showed us that people who experienced distress consumed processed foods more.
Research shows that a ‘healthy’, balanced diet can significantly improve symptoms of depression. In addition, micronutrients, known as vitamins and minerals that our body needs to function properly, also play a big role here. B vitamins (B6, B12), Folic acid, and Vitamin D are examples of these micronutrients. Accordingly, higher diet quality is associated with reduced risk of behavioural health disorders.
What Can We Do More As Students?
To conclude, struggling with vitamin deficiencies made it tough for me to eat due to anxiety. By changing my diet, timing and number of meals, I got rid of my vitamin deficiencies and, as studies show us, I observed a positive improvement in my own mental health during this process. We all can be a little bit more cautious for what our body is trying to tell us and listen to it when it comes dietary patterns and mental health.