Medicosnext
Dr. Aruna Uprety
She is a public health specialist, with 40 years of experiences as women’s rights activist, and a strong advocate of healthy eating habits and lifestyles. She received her master’s degree in Arts from the Women and Development Institute of Social Studies，the Hague, The Netherlands. She did her M.D from Kharkiv State Medical Institute Ukraine (Former Soviet Union). Dr. Uprety was involved with many different Non-governmental organizations, which allowed her to travel to different Nepalese regions. She also worked in Afghanistan, Iran, India, Laos, China, Sri Lanka, Sudan as a public health specialist and gained experience. She learned about problems associated with malnutrition among children and its reasons while working in rural areas of Nepal. She had conducted research on reasons for malnutrition and advocated on how to reduce this. She learned about local food, health, cultural practice, and its importance for healthy living.
I would have hesitated a few years ago to write these words: “Mental health and wellbeing can be highly affected by the food we consume.” However, two years ago, when I took part in a training session where Dr. Uma Naidoo (affiliated with Harvard Medical School) shared her experience of treating many psychiatric patients, my thinking changed.
She said, “I found that psychiatric patients who consumed healthy food healed better and in a shorter time compared to those who consumed unhealthy food. This gave me the idea to research the impact of food on mental health. I also started to learn how to prepare healthy food and even took training as a chef.”
It is a very good combination, psychiatrist and chef, and she implements both in her clinical practice. I feel all the doctors should have good idea about food and its impacts on physical and mental health.
Dr. Uma has also written books on the impact of nutrition on our brain, and I was very much impressed that she founded the first hospital-based “Nutritional Psychiatry Service” in the USA.
Her books, This Is Your Brain on Food and Calm Your Mind with Food, have been used by many health workers as well as common people, and I am one of them.
Both of these books give us ideas on how healthy eating can support our mental wellbeing and can even reduce symptoms of anxiety and depression.
After reading these books, I became bold enough to write that “mental wellbeing is impacted by our plate.” Of course, there are other things in our daily life, such as exercise, sleep, and our relationships, all other equally important factors that impact our mental wellbeing. That is why, when we speak about our health, we have to make sure all these components are included.
Most of us know that food and nutrition are part of a healthy life and that “pet bhari khane” (eating a full stomach) satisfies us. However, we should not forget that food does much more than fill our stomachs.
As Dr. Uma has mentioned, scientists have pointed to a strong link between food and our mental and emotional wellbeing.
We also know many proverbs that show the relationship between our mental wellbeing and food. A few examples are: “You are what you eat,” “A healthy mind in a healthy body,” “Good food, good mood,” and “The belly rules the mind.”
In Eastern cultures, there are many rituals connected with the preparation of food, how to eat, when to eat, and how much to eat, and all these are associated with our physical and mental health. There is a saying: “Do not eat food when you are angry.” Modern science shows that when someone is angry and negative thoughts occupy the mind, food is not digested properly and we do not feel well because the stomach becomes “upset.”
In the same way, there is a saying, “Pet safa to har rog dafaa” (If the stomach is healthy, there is no disease).
Many religions of the world have shown the relationship between physical health, the mind, and the food we consume.
A few examples:
Hindu Tradition (Bhagavad Gita 17:8) points out that there is a strong connection between healthy food, happiness, and wellbeing: “Foods that promote life, vitality, strength, health, happiness, and satisfaction are dear to those in goodness.”
Buddhist philosophy mentions that “To keep the body in good health is a duty; otherwise we shall not be able to keep our mind strong and clear.”
Islam encourages moderation in eating and notes how it impacts health and wellbeing: “No human ever filled a vessel worse than his stomach.” This teaching of Prophet Muhammad is important for all of us who want to be healthy both physically and mentally.
I know some African proverbs that show the relationship between food and health:
“A hungry man is an angry man.” This proverb shows how hunger can affect emotions, behavior, and mental wellbeing.
“When there is no enemy within, the enemies outside cannot hurt you,” highlighting the importance of inner strength and mental wellbeing.
Modern nutrition science has now conducted a great deal of research on food, nutrition, and micronutrients and has come to the conclusion that healthy eating can improve mood, concentration, and mental health, while poor eating habits (junk food and unhealthy drinks) can increase the risk of stress, anxiety, and depression. In the long run, it may also contribute to dementia, which in Nepal is often called “birsane rog.”
For the last few years, the Ministry of Health in Nepal has focused on non-communicable diseases (NCDs) such as diabetes, heart disease, and high blood pressure. However, not much has been discussed about how these NCDs impact mental health and mental wellbeing. This is worrying because a large proportion of our youth are now facing issues related to mental wellbeing.
These NCDs are increasing because of unhealthy lifestyles and unhealthy food habits. Many young people consume a lot of ultra-processed foods (junk food such as instant noodles, chowmein, sausages, white bread, and sugary drinks) and suffer from obesity. In the long run, NCDs occur, and later these NCDs can become a cause of mental illness and dementia. This means there is a vicious cycle involving food, physical health, and mental wellbeing.
Research has been conducted on how food affects the brain, and scientists have noted that nutrients such as vitamins, minerals, proteins, healthy fats, and carbohydrates help the brain produce chemicals called neurotransmitters, which influence our mood, sleep, memory, and emotions.
Very interestingly, serotonin, often called the “feel-good” chemical that helps keep us happy, is mostly produced in our gut, about 90 percent. If gut health is good, serotonin production increases, and that is one reason why we feel happy after eating healthy food.
Poor eating habits reduce serotonin production, which affects brain function and compromises our mental wellbeing.
Of course, it is important to note that many other factors, such as family environment, financial situation, stress, and lack of sleep, also play a role in poor mental health, anxiety, and depression. However, food is one of the major factors that people can improve to support better mental wellbeing and better overall health.
And this should start from childhood, at home, in schools, and in communities.
I feel sad that nowadays many parents give their children junk food from an early age without realizing its impact on the child’s health. Lately, no matter how far flung region you reach, you see packets of instant noodles and chips everywhere. The yesteryears snacks consisting of pop-corn and soybean has been lost in the name of modernization. They feel that if a child is happy after eating junk food, it is good for the child’s health. I wish there were a campaign against junk food and sugary drinks so that our children would grow into healthy citizens, both mentally and physically.
