What foods and drinks can affect my mental health?

The foods you eat and what you drink affect all aspects of your health — including your mental health. It's important for everyone to:

• eat a balanced diet with a range of fruit, vegetables, grains and protein
• drink plenty of water because dehydration affects both our body and our mental health
• limit how much alcohol and caffeine you have

If you have mental health challenges, this is even more important.

Eating and drinking healthily may improve your mental health. Unhealthy eating and drinking habits can make your symptoms worse.

There are some things you may eat or drink that can affect medicines you might be taking for a mental health disorder.

Food

There is some evidence that certain foods can impact your mental health.

To support your mental health, it is important to eat a healthy diet that:

• is high in fruits, vegetables, nuts and legumes
• contains some protein such as chicken, eggs and dairy foods
• rarely contains red meat

A healthy diet is linked to a reduced chance of developing depression.

Healthy fats, such as omega-3 fats, are important for your mental health. They may help to:

• improve your mood
• lower stress and your chance of developing an illness
• improve your cognitive function (thinking)
• improve your sleep patterns

Some research suggests mental health benefits from certain foods. Eggs, berries and grapes may improve cognitive function and prevent age-related memory loss.

There are also some foods that may have a negative impact on your mental health.

Refined carbohydrates (such as snack foods) can raise your blood sugar levels too quickly and increase your risk of symptoms of depression. You can try to avoid foods like:

• biscuits
• chips
• lollies
• white bread
• soft drink
• juice

Some foods affect medicines used to treat mental health disorders.

Foods that have high levels of tyramine should not be eaten if you take a type of antidepressant called a monoamine oxidase inhibitor (MAOI). Tyramine may be found in foods that are aged, cured, matured or fermented, such as cheeses and meats.

Grapefruit and grapefruit juice can affect some medicines that are taken for mental health disorders. Double check with your doctor about this if grapefruit if part of your diet.

You should limit your salt intake if you take a medicine called lithium. Salt can significantly change the level of lithium in your blood and place you at risk of overdose.

Supplements

Supplements can sometimes be helpful but always check with your doctor before you take a new supplement or change your dose. Supplements can have side effects, and some may interact with medicines for mental health disorders. For example, St John's Wort can be dangerous if taken with some antidepressant medicines.

Talk to your doctor, pharmacist or dietitian before taking supplements and always tell them what medicines and supplements you are taking.

Water

For good health, it's important to drink plenty of water. Water is important for many bodily processes, including regulating your temperature.

You need water to make neurotransmitters. These are the chemicals that transmit signals between brain cells and hormones that control the processes of the body and brain. Even mild dehydration can make you irritable and affect your mental performance.

Learn more about the importance of hydration and drinking water.

Alcohol

Alcohol is a depressant. While it can make you feel good in the short term, drinking too much alcohol can affect your mental and physical health.

In the short term, drinking a large amount of alcohol (binge drinking) can impair your judgment. It can cause you to harm yourself or others by accident or on purpose.

Long-term use of alcohol increases your risk of depression, anxiety and other mental health conditions. It can also lead to dependence and addiction, especially in people who have depression or anxiety, and it can increase the risk of suicide.

Alcohol also affects your sleep. It can make you feel drowsy and help you fall asleep, but often negatively affects your sleep quality during the second half of the night.

Alcohol can interfere with how well some medicines work and increase their side effects such as drowsiness and dizziness.

Caffeine

Caffeine is a stimulant that works on the brain and nervous system. It is found in:

• coffee
• most teas
• cocoa
• chocolate
• cola
• guarana
• energy drinks

The effects depend on the person, how much you've had and when you use it. Caffeine can:

• increase anxiety
• make you urinate (wee) more and make you dehydrated
• change sleep patterns in some people, especially if you take it too close to bedtime

Caffeine is addictive, and many regular coffee drinkers become dependent on it. You can have withdrawal symptoms if you cut down quickly or stop using it. Symptoms include:

• not being able to concentrate
• headache
• feeling irritable
• tiredness

Caffeine may also interact with some medicines used to treat mental illness. Check with your doctor if you drink large amounts of drinks that contain caffeine.

How are food and drink, health conditions, and mental health connected?

It's not fully known why diet affects your mental health. It could be due to:

• changes in blood glucose (sugar) levels
• inflammation
• effects on the microorganisms that live in your gut (known as microbiome)

Eating well prevents some chronic diseases, like diabetes and obesity.

Having these conditions can contribute to mental health disorders. Some medicines for mental illness also cause weight gain. If you have a high body mass index (BMI), talk to your doctor. Losing weight through better nutrition and exercise may improve your physical and mental health.

Eating habits can also affect sleep, which can impact your mental wellbeing. Try to have your main meal about 2 to 3 hours before going to bed.

How can I improve my eating and drinking habits?

There are strategies you can try to help you:

• eat a balanced diet
• drink enough water
• limit your intake of caffeine and alcohol
• Don't worry if you sometimes lapse and have more treats than you should. If you have a balanced diet most of the time, it is better than not trying to eat well.

If you have a mental health condition, it might be more difficult to build healthy habits. You may find that you:

• lack motivation
• have a loss of appetite, or that you comfort eat
• have irregular meals
• lack of social support or feel isolated
• have financial insecurity

Some changes will be easy, others will be harder. You'll stick with some, and not stick with others. You can gradually take on new healthy eating challenges. In time, they will become healthy eating habits that come naturally.

If you are struggling to eat and drink more healthily, the tips below might help.

You can read more about creating healthy habits.

Mindful eating

If you concentrate on what you're eating, you may find you eat more healthily. For example, people who eat while watching television tend to eat too much at one sitting.

Practising mindfulness and being aware of what you are doing has its own benefits.

Healthy food choices

To make a healthy habit, it can sometimes be easier to make small changes than big ones. For example, you can swap white bread and rice for wholegrain bread, brown rice or other grains like quinoa.

Other healthy options to include in your diet include legumes like

• lentils
• chickpeas
• kidney beans

These are gut-healthy foods, along with fruits, vegetables, nuts and seeds. Healthy gut bacteria can support brain functioning.

You can also choose healthier fats, like those found in:

• nuts and seeds
• avocado
• salmon
• olive oil

Going easy on yourself

Change doesn't usually happen overnight. Take small steps to improve your food and drink intake. Set goals to help you make changes and practise positive self-talk.

When should I seek help?

It can be hard to make good changes to your diet to support your mental health. If you would like advice from a professional, your doctor or a registered dietitian can help meet your needs.

If you are struggling with your mental health, you should speak with your doctor. This includes if you find yourself:

• being restrictive with the foods you eat, and how much you eat
• feeling anxious about food and eating
• struggling with your body image and self esteem
• struggling with misuse of drugs or alcohol

Your doctor can refer you for more help from a mental health professional if needed. They can also help you prepare a Mental Health Treatment Plan.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

Resources and support

For support with eating more healthily, you can visit:

• Department of Health for a range of information on good food and nutrition.
• Food and mood centre has research on how food affects mood and overall mental health.
• Dietitians Australia for a finder tool to find an Accredited Practising Dietitian (APD).
• The Australian Dietary Guidelines for advice about the amount and kinds of foods to eat.

There are translated versions of the Australian Guide to Healthy Eating in other languages on the NSW Health Multicultural Health Communication website.

For support to cut down on alcohol you can visit one of the following organisations:

• Department of Health — for advice on reducing and quitting alcohol.
• Beyond Blue — for information on how drugs and alcohol can affect you.
• National Alcohol and Other Drugs Hotline — call 1800 250 015 for free, confidential advice about alcohol and other drugs.
• Counselling online — for free, confidential professional support if you're affected by alcohol or drugs.
• Alcoholics Anonymous — call 1300 222 222 for information on recovery programs for people having trouble with alcohol use.

For advice and to get connected to local mental health services, call Medicare Mental Health on 1800 595 212. Check the operating times.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.