Nutrition and Mental Health: Dr. Ramsey’s 5 Rules for Eating for Happiness

Dr. Drew Ramsey

A growing body of research is confirming the relationship between a good, quality diet and better mental health outcomes. Poor diet (generally defined as greater consumption of saturated fats and refined and processed foods and lower consumption of fruits, vegetables, fish and nutrient-dense foods) has been associated with depression, anxiety and ADHD. A recent review of studies focused on children and adolescents found a consistent trend in the relationship between a healthy diet and better mental health.(1)

So how do you go about improving your diet and your mental health without overly complicated or restrictive regimes? Drew Ramsey, M.D., psychiatrist, assistant clinical professor of psychiatry at Columbia University, and author, has identified a simple set of 5 rules to eat for happiness—advice he gives to patients and others who want to simplify meal choices and maximize brain health.

1. Skip the processed foods. Processed foods are filled with empty calories; whole grains, lentils, nuts, leafy greens, and seafood contain brain-healthy nutrients.

2. Don’t fear fats. “Good fats,” omega-3 fats DHA and EPA found in whole foods like fish, , dairy products and pasture-raised eggs, are great for your brain. Trans fats, however, are among the unhealthiest substances and are still found in many packaged baked goods.

3. Mind your meat. While a plant-based diet is important, the right meat is an important source of protein, zinc and vitamin B12. “Grass-fed” or “pasture-raised” beef and chicken and “farm fresh” eggs are more nutritionally beneficial.

4. Go organic. Organic choices, increasingly available at most supermarkets, avoid the potential risks of insecticides and pesticides. And summer is great time to check out your local farmers’ market.

5. Make friends with farmers. Shopping at your local farmers’ market can give you added motivation to stay away from a pre-packaged processed-food diet. Getting to know the people who grow your food also offers you the opportunity to gain a better understanding of what you’re eating.

As Dr. Ramsey notes: “The goal is not to become a food snob, but to make that vital connection between your fork and your feelings and choose foods that support your emotional well-being and enhance your sense of vitality.”

Follow Dr. Ramsey @DrewRamseyMD.


By Deborah Cohen, senior writer, American Psychiatric Association

(1) O’Neil A, Quirk S, Housden S, et al. 2014. Relationship between Diet and Mental Health in Children and Adolescents: A Systematic Review. American Journal of Public Health, 104:10, e31-41. www.ncbi.nlm.nih.gov/pmc/articles/PMC4167107/

What I wish I knew when my daughter was first diagnosed with autism

Guest post by Carolyn Chambers

Greetings! My name is Carolyn, and I’m the mother of two daughters, Kirsten (10 years old) and Kellie (9 years old). Kellie was diagnosed with autism in January of 2008 at the age of 4. My first marriage ended shortly after my daughter got her diagnosis. I ventured into single mom-hood while navigating through the often overwhelming unknowns of what to do when you have a child with autism. There was no “Autism for Dummies” book back then, though after doing a quick Google search, I see there’s one available now. I ultimately had to figure out how to best help my daughter mostly on my own and began researching, reading, networking, and engaging with other parents as well as picking the brains of the many professionals who I had the honor to work with thanks to autism.

The best parent connection that I made was with a former friend from high school who later became my wonderful and supportive husband! One of our mutual friends advocated that we “reconnect” through Facebook since we both have daughters on the autism spectrum.

Which brings me to one of the top tips I can offer to parents who have recently gone through having a child diagnosed with autism: get connected with other parents, so you can learn from their experiences.

Join a parent support group like TACA (Talk About Curing Autism). Personally, this has been my #1 and what helped my daughter the most. I learned so much from other parents’ advice on best therapy providers, doctors, school districts, behavioral-type of programs, treatments, interventions, problem solving, etc. And, as a bonus, I made some life-long friends through the support groups.

You should also attend autism conferences; that’s where you’re going to discover the newest cutting edge treatments and therapies as well as learn about the latest research in development. It’s your chance to be immersed with experts and professionals (and another opportunity to network with parents!).

But be prepared to be confused with all of the conflicting information and advice that’s out there. Researching and consulting with experienced parents and doctors will prove priceless.

Paying close attention to your child’s diet is another helpful tip I’ve received and wanted to share with you. You are what you eat! Learn about all of the special diets out there that are said to benefit children with autism and ADHD. At the very least, cut out the junk food, processed, and artificial ingredients. This is something all parents and caregivers should do for their kids regardless of an autism diagnosis. Understand how the digestive system is connected to what goes on in the brain. There’s plenty of science-based knowledge out there supporting the importance of nutrition. Be sure to ask other parents about what diets have been most successful for their children with autism.

Be wary of “miracle cures.” The curse of being proactive when it comes to researching possible interventions for your child is being exposed to all the countless “treatments” that make too good to be true promises and drain your wallet. Me being an information junkie, I don’t mind reading about some of these “treatments” with a grain of salt. But before considering any treatment, even the ones that are less “out there,” remember to research them thoroughly and speak with as many parents as possible who have tried that sort of treatment. Any treatment you proceed with should be done under an experienced doctor’s guidance.

I have more tips to share, so, please come back next week to read the second part of my post.

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