3rd Blog Post

For the Health Competency Seminar my group will be discussing Nutrition and the role it has in active health. In my blog post I will be speaking about the importance of nutrition and how it connects to physical literacy as well as the connection between nutrition and mental health.

Physical Literacy:

Involves 3 different concepts

Physical competence
- Proper nutrition fuels muscle strength, and endurance.
- Provides energy needed for movement and supports muscle function, bone strength and recovery.
- Hydration is also key for maintaining performance and preventing fatigue.
Motivation
- Balanced nutrition enhances mood and energy levels.
- Brain function and reduce mental fatigue increasing motivation to participate in exercise.
- Proper nutrition can help avoid energy crashes which often lead to a lack of interest in physical activity.
Confidence
- Eating well supports body composition and overall health, when you feel good within your own body it can enhance self esteem as well as overall confidence.

Physical Literacy

The Connection between Nutrition and Mental Health

The connection between nutrition and mental health is increasingly recognized, as research shows that the foods we eat can significantly impact our mood, energy levels, and overall well-being. According to a Harvard Health Blog post by Dr. Eva Selhub, “the inner workings of your digestive system don’t just help you digest food, but also guide your emotions.” This is largely due to the fact that about 95% of serotonin, a neurotransmitter responsible for mood regulation, is produced in the gut.

A healthy diet supports gut health, which in turn influences brain function. Dr. Selhub explains that “the function of these neurons and the production of neurotransmitters like serotonin is highly influenced by the billions of ‘good’ bacteria that make up your intestinal microbiome.” These beneficial bacteria play a key role in reducing inflammation, protecting the gut lining, and supporting nutrient absorption—factors that contribute to better mental health.

Moreover, research comparing traditional diets (such as the Mediterranean and Japanese diets) with the Western diet has shown that “the risk of depression is 25% to 35% lower in those who eat a traditional diet.” These diets emphasize whole foods like vegetables, fruits, fish, and unprocessed grains while avoiding processed and sugary foods, which are linked to inflammation and poorer mental health outcomes.

A practical takeaway from this research is to pay attention to how food affects mood and energy levels. As Selhub suggests, individuals can experiment with a “clean” diet, eliminating processed foods for a few weeks and then reintroducing them to observe their impact. Many people report feeling significantly better when avoiding processed foods, further reinforcing the link between diet and mental well-being.Ultimately, this growing field of nutritional psychiatry suggests that what we eat is not just about physical health—it is also essential for maintaining mental and emotional balance.