When stress and anxiety show themselves, taking care of your mental health becomes a priority. Therapy and meditation are valuable tools but we often underestimate the role that our diet plays in influencing our mental well-being. The saying “you are what you eat” holds, not just for our physical health but also for our mental state.
In the quest to work on our mental health, we often overlook the power of our plate.
The foods we choose to consume have a profound impact on our cognitive function, mood, and overall well-being. So let’s explore the connection between nutrition and mental health, and how to make mindful choices in our diet that can positively impact our mood and cognitive function.
The gut and brain symbiosis
Recent studies have highlighted the intricate relationship between the gut and the brain, often called the “gut-brain axis.”
The gut is home to trillions of microorganisms, collectively known as the gut microbiota, that play a crucial role in digestion and nutrient absorption. The health of our gut can influence our mental well-being. Foods rich in probiotics, such as yogurt, kefir, and fermented vegetables, can help maintain a healthy balance of gut bacteria, positively impacting mood and cognitive function.
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Mega Omega-3’s
Omega-3 fatty acids, found in fatty fish like salmon, chia seeds, and flaxseeds, are essential for brain health. These fatty acids are integral components of cell membranes in the brain and have anti-inflammatory properties. Incorporating omega-3-rich foods into your diet may help reduce symptoms of depression and anxiety. For those who don’t consume fish regularly, considering omega-3 supplements can be a convenient way to ensure an adequate intake.
Balanced macronutrients
Maintaining a balanced diet with an appropriate mix of carbohydrates, proteins, and fats is essential for stable blood sugar levels and sustained energy throughout the day. Unstable blood sugar levels can contribute to mood swings and irritability. Opt for whole grains, lean proteins, and healthy fats to give your brain a steady supply of nutrients.
Sweet treat influence
While a sweet treat occasionally is enjoyable, excessive consumption of refined sugars and highly processed foods can negatively impact mental health. These foods can lead to fluctuations in blood sugar levels, contributing to feelings of fatigue and irritability. Choosing whole, unprocessed foods and limiting the intake of sugary snacks can help stabilise mood and promote mental clarity.
Don’t be anti-antioxidants
Certain vitamins and minerals play a crucial role in supporting mental health. For example, B vitamins, found in whole grains and leafy greens, are essential for neurotransmitter function. Antioxidant-rich foods, such as berries and dark leafy greens, help combat oxidative stress in the brain, which is linked to mental decline and mood disorders.
Tip from a pro
Registered Dietitian Elske Rich emphasises the impact of diet on emotional well-being. She says:
“A balanced lifestyle should not only include regular exercise but also be rich in nutritious food that has a positive outcome on mental health. Eating for mental health is reaching new heights as the link between what you eat and how this affects ‘happy hormones’ in the body is becoming more popular. Your gut health, where most of these happy hormones are produced, is directly linked to your mood and is affected by what you eat.”
Elske advises: “We have to think about how we can add these foods to each meal by making practical food swops, such as choosing wholegrains over refined ones and changing out saturated fats like coconut oil or butter for olive or canola oil, which are unsaturated fats. Examples of vitamin D rich foods include tanned mushrooms (achieved by exposing edible mushrooms to sunlight for 10 minutes before cooking) and eggs. In addition, omega 3 fatty acids can be included in your diet by regularly consuming fish and nuts.”
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