Did you know that what you eat can affect how you feel? Research has shown that the food items we eat can have a profound impact on our mood, cognition, and overall mental health. It is a known fact that eating a balanced diet is beneficial for our physical health, but it also plays an important role in our mental well-being.
Nutrition for mental health
Our basic food groups can help us enhance our overall mental wellness. Let’s start with nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins and heathy fats provide the building blocks for optimal brain functionality.
All such food contains high levels of vitamins, minerals, antioxidants, essential fatty acids that support neurotransmitter production, regulate moods, and protect against stress.
When we don’t get enough of these nutrients, we are at greater risk of mental health issues and disorders.
Deficiencies in omega-3 fatty acids, vitamins D & B, magnesium have been associated with higher risk or rates of depression and anxiety.
Healthy eating and mental health
Adopting a healthy, balanced diet, rich in whole, nutrient-dense foods has been shown to have multiple health benefitsfor mental health. Some specific foods and healthy eating habitsyou can incorporate for an improved mental health, which are known to have proven benefits on mental health, wellness, making it the best diet for mental health:
- Leafy greens: Spinach, kale, broccoli, are high in folic acid and can help counter depression, fatigue, insomnia and reduce the risk of dementia.
- Salmon and other omega-3 rich food: Salmon, sardines, flaxseed and walnuts help in the production of neurotransmitters.
- Berries: Berries are high in antioxidants, which helps in reducing anxiety and other mental health issues.
- Whole Grains: Whole grains and complex carbs like whole wheat, oats, brown rice, beans and soy provide the brain with glucose, which it needs for energy.
- Probiotics: Food items such as yogurt, kefir and pickled vegetables have active cultures which can help reduce anxiety and stress.
- Foods that help decrease systemic inflammation include turmeric, ginger, nuts, seeds, fatty fish, tomatoes, and green leafy vegetables.
- Fruits and vegetables: They have phytonutrients that boost the immune system and can help improve mood.
- Foods rich in protein: Includes legumes, nuts, seeds, fish, eggs, lean meat and soya products. These contain amino acids that the brain needs to produce neurotransmitters which regulate our thoughts and feelings.
Best diet for depression and anxiety
According to researches comparing traditional diets, the Mediterranean diet as opposed to the Japanese, Western diets, is found to have been associated with a reduced risk of depression and cognitive decline.
The Mediterranean diet which emphasizes fruits, vegetables, whole grains, fish and olive oil, which is the best diet fordepression, its risk is lower by 25% to 30%as compared to those eating a traditional diet.
A diet rich in imega-3 fatty acids, probiotics, whole grains, lean proteins and healthy fats, with limited sugar intake, caffeine and alcohol intake are known to reduce anxiety.
Diet and mood
Our mood is often regulated by serotonin, known as the feel-good neurotransmitter, which plays an important role in regulating our mood, appetite and stress. Certain foods can boost serotonin levels in the brain, such as those high in carbohydrates. These are commonly known as “comfort foods” like sweets, pastries, chips or bread.
Consuming these comfort food items can lead to a temporary improvement in mood and a sense of comfort or relief, making us want to indulge in snacks more often. This phenomenon is known as stress eating or emotional eating. Herein food becomes a way to self-soothe or cope with stress, and can lead to unhealthy eating patterns, weight gain, and negative impact on our physical and mental health.
Let’s explore some dietary strategies to promote a positive mood and overall mental health:
- Balanced blood sugar levels are an essential component i.e. consuming meals that balance carbs, proteins, and healthy fats can help stabilize blood sugar levels al day. This can prevent energy crashes and mood swings.
- A diet rich in omega-3 fatty acids, fruits & vegetables, protein rich foods, probioticscan help in mood regulation, support brain function, and promote a positive mood.
- Staying hydrated can help counter feelings of fatigue, irritability, and low moods. Dehydration can increase feelings of anxiety and stress, so remember to drink water throughout the day.
- Limiting processed food and sugary snacks can reduce fluctuations in blood sugar levels, mood swings. Further, it can help stabilize mood and energy levels.
- Limiting caffeine and alcohol intake can promote better sleep and mood regulation. Excessive caffeine and alcohol can disrupt sleep patterns, increase anxiety and low moods.
- Mindful Eating can promote a positive mood and overall well-being and additionally, it can also help you develop a healthier relationship with food and listen to cues of your body’s hunger and fullness.
It is important to remember that if you’re struggling with mood swings, low mood or depressive symptoms, anxiety symptoms or face any mental health concern, don’t hesitate to reach out to or seek support from a mental health professional. While dietary changes can make a big difference, therapy, medication and other therapeutic interventions are required to manage mood disorders, eating disorders or mental health disorders.
Conclusively it is essential to understand that it’s not just about individual nutrients or specific diets; it’s about the overall quality of our diet and eating patterns.
Hence, building healthy eating habits, such as eating regular meals, staying hydrated, and incorporating a variety of fruits and vegetables into our diet, can go a long way in supporting our mental well-being, wellness and quality of life.
