Professor Felice Jacka, a leading expert, discusses the impact of diet on mental health and cognition. Topics include gut microbiome, effects of junk food, benefits of plant-rich diets, and the role of fermented foods. Emphasizes the link between nutrition, brain health, and overall well-being.
Diet directly impacts gut microbes, affecting brain health.
Ultra-processed foods negatively affect cognitive abilities and brain satiety signals.
Affordable nutritious diets are feasible and beneficial for mental well-being.
Deep dives
Focusing on Traditional Owners and Mental Health
Recognizing the traditional owners of the land, The Imperfects podcast delves into the connection between food and mental health. Professor Felice Jacka, a leading expert, emphasizes the influence of food on gut microbes, subsequently affecting brain health. Research highlights a direct link from what one eats to mental well-being, impacting cognitive functions and immediate satiety levels.
Professor Felice Jacka's Extensive Background and Research Focus
Professor Felice Jacka's significant contributions to nutritional psychiatry research are showcased. Her varied journey, from an unconventional upbringing with a focus on naturopathy to battling mental health issues, played a pivotal role in her research endeavors. Her pioneering work in the field of nutritional psychiatry has shed light on the critical relationship between diet and mental well-being, unveiling new perspectives on prevention and treatment.
Diet's Impact on Mental Health and Cognitive Functioning
Professor Felice Jacka's studies reveal the profound effects of diet on cognition and memory. Experimentation with varying diets, including ultra-processed foods, has shown a direct negative impact on cognitive abilities, such as memory tasks linked to the hippocampus. The consumption of ultra-processed foods seems to disrupt appetite regulation and influence the brain's satiety signals, potentially altering hippocampal function.
Accessibility, Affordability, and Messaging Surrounding Healthier Diets
Addressing the misconception that healthy eating is costly, Professor Felice Jacka's research demonstrates the economic feasibility of nutritious diets. Emphasizing the affordability of frozen vegetables, legumes, and other unprocessed foods, her studies showcase a less expensive yet beneficial dietary approach. By shifting the conversation from body image to immediate mental health impacts, individuals are more motivated to make dietary changes for their cognitive well-being.
Benefits of a Healthy Diet on Mental Health and Brain Function
Understanding the impact of diet on mental and brain health can lead to empowering individuals to make positive changes. Research has shown a strong link between a healthy diet and brain health, particularly in older adults where better diet quality correlates with a larger hippocampus size. This relationship is independent of factors like depression and socioeconomic status, highlighting the direct influence of diet quality on cognitive function and mental well-being.
Impact of Fermented Foods on Gut Microbiome and Inflammation
Consuming fermented foods can enhance microbiome diversity and reduce inflammation, benefiting overall health. Studies have indicated that a diet rich in fermented foods can positively influence the gut microbiome, leading to reduced inflammation levels. This contrasts with high fiber diets, which may cause issues for individuals with low microbiome diversity. Gradually incorporating fermented foods can support gut health and potentially improve inflammatory responses in the body.
How does food affect our mood? Does diet actually impact our mental health? What is a gut micro-biome, and can we still eat a few chips without ruining it?
In this Academy of Imperfection episode, we are joined one of the worlds leading experts on the relationship between what we eat, and how it effects our mental health, Professor Felice Jacka.
And if can we trust anyone to get to the bottom of the vagus nerve ‘highway’; our hippocampus shrinking; our mitochondrial reaction to ultra-processed foods (don’t worry we didn’t know these words before either) - it’s her.
There was a lot to 'digest' in this chat (so to speak), but thankfully, there is so much we can do, by making informed choices about what we put in our bodies, to improve our mental health.
See below for links & research mentioned in this episode, information on Felice and her work and extra resources:
This episode with Professor Felice Jacka includes a discussion about disordered eating. If this feels like too much for you right now, please come back to this episode when you're feeling ready.
If you or someone you love is experiencing disordered eating, we recommend the following organisations:
The Imperfects is not a licensed mental health service and is not a substitute for professional mental health advice, treatment or assessment. The advice given in this episode is general in nature, but if you’re struggling, please see a healthcare professional, or call lifeline on 13 11 14.
