Nutrition & Mental Health

Excerpted from Mental Health, Naturally: The Family Guide To Holistic Care for a Healthy Mind and Body (American Academy of Pediatrics, March 2010) by Dr. Kathi J. Kemper


Did you know that the brain, which is less than 3% of total body weight, consumes 20% of the body’s energy? Did you know that many of the brain’s hormones and other chemical messengers (neurotransmitters) are made directly from dietary compounds? Diet is so important that researchers at Johns Hopkins University who recommended drastic dietary changes (ie, adopting a medically supervised ketogenic diet) for infants with certain kinds of seizures, saw major improvements in intractable epileptic spasms.1 Modern science supports grandmothers’ wisdom that good nutrition can improve brain structure and function, leading to higher IQs and fewer behavior problems.2 Healthy brains require high-quality fuel—healthy nutrition. Healthy nutrition means

• At the right times and frequencies
• Taking in optimal amounts of essential nutrients
• Avoiding or minimizing intake of toxic substances

Individual genetic differences, previous dietary patterns, medical illnesses, medications, allergies, and environmental exposures may increase the need for specific nutrients. Nutritional supplementation to avoid deficiencies will be discussed in the next few chapters. Herbs are discussed in Chapter 21.

Timing Is Everything—Eating at the Right Time

A stable blood sugar and a steady supply of nutrients are essential for optimal brain function and mental health. One of the best ways to promote a stable blood sugar is to start the day with a breakfast that contains proteins (like Jessica’s peanut butter) and complex carbohydrates (eg, whole grain toast, oatmeal) that provide a steady supply of nutrients throughout the morning. Sadly, many Americans skimp on breakfast or grab a processed food, snack, or fast food that does not supply the brain’s needs. This decreases problem-solving abilities and clear thinking. Nutritional neuroscience confirms that eating breakfast, particularly foods that are rich in essential nutrients including protein, the right fatty acids, and complex carbohydrates, helps us maintain focus, do better in school and work, and achieve a positive attitude.3,4

Four weeks later, Jessica tackled her lunch choices, switching to salads with some fish or organic chicken, water or another cup of green tea, and a fresh fruit snack. Within a few weeks, she noticed that she needed less caffeine, her hands were shaking less, and she was able to laugh, made fewer errors, and had a greater sense of confidence. She felt great all day long!

Maintaining a stable blood sugar also means eating lunch and supper, and for those who have a fast metabolism, snacks as well. Beware of eating a carbohydrate-heavy lunch; too many carbohydrates at lunchtime can make for a sleepy afternoon and a hard time maintaining focus at work or school.

Why Not Skip a Few Meals and Save Some Calories?

Not a good idea. Not eating often enough can lead to low blood sugar. Low blood sugar impairs judgment, reaction time, attention, focus, and mental clarity; it can also contribute to irritability. Healthy snacks can improve mood and cognitive performance by keep the brain supplied with the fuel it needs.

A Few Big Meals Vs More Frequent, Smaller Meals—Which Is Better?

Even though you may get the same number of calories and nutrients with a few big meals compared with more frequent, smaller meals, the brain does better with a steady supply of fuel and nutrients. Big meals (more than 1,000 calories) tend to make people lethargic and have trouble concentrating. A big meal before bed can interfere with restful sleep. Small, nutritious snacks between meals can boost brain function and improve memory and mental performance. To promote mental health and optimal brain functioning, more frequent, smaller meals are better.

Also check out healthychildren.org, which is the parenting website developed by the American Academy of Pediatrics.
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1. Kossoff EH, Pyzik PL, McGrogan JR, Vining EP, Freeman JM. Efficacy of the ketogenic diet for infantile spasms. Pediatrics. 2002;109:780–783
2. Isaacs EB, Gadian DG, Sabatini S, et al. The effect of early human diet on caudate volumes and IQ. Pediatr Res. 2008;63:308–314
3. Mahoney CR, Taylor HA, Kanarek RB, Samuel P. Effect of breakfast composition on cognitive processes in elementary school children. Physiol Behav. 2005;85:635–645
4. Murphy JM, Pagano ME, Nachmani J, Sperling P, Kane S, Kleinman Re. The relationship of school breakfast to psychosocial and academic functioning: cross-sectional and longitudinal observations in an inner-city school sample. Arch Pediatr Adolesc Med. 1998;152:899–907