One of the most essential things we can do for our health is to eat healthy. While most people are aware that a healthy diet is beneficial for our bodies, maintaining a healthy diet is also beneficial for our minds. According to studies, consuming a diet rich in vitamins, minerals, protein, and healthy fats can improve not only our physical health but also our mental health.
According to Sutter Health, a well-balanced diet can improve our emotions, but a diet rich in processed foods and sugar can harm our mental health and potentially worsen mood disorders such as anxiety and depression. This can be due to a variety of factors. The gut-brain link, as described by scientists, is one important explanation. Neurotransmitters actually link the brain and the gastrointestinal system. Additionally, microbes in the gut create several important mood-regulating neurotransmitters, such as serotonin and gamma-aminobutyric acid, which help control depression, fear, and anxiety.
Because the foods we eat have a significant influence on our gut microbes, a poor diet can promote inflammation, which can negatively affect our emotions. Eating gut-healthy foods with lots of fiber, healthy fats, and probiotics, on the other hand, can help you feel better mentally.
Diet has a significant impact on mental health
Diet also has an impact on our attention and energy levels, among other things. For the brain to function properly, it requires a regular supply of nourishing nutrients. Mental functioning can be impaired if you don’t get certain nutrients. However, when someone is depressed, it is easier to reach for fast and processed foods instead of preparing nutritious meals, which can lead to a vicious cycle.
According to Sutter Health, processed foods, which are typically high in sugar and refined carbohydrates, can provide a temporary dopamine boost, but in the long run they can cause inflammation, which can contribute to depression and anxiety. In addition, the high is followed by a crash, which can lead to increased sugar cravings and a vicious cycle of addiction.
Another important factor that could affect your mood is caffeine. After all, too much coffee can be bad for your health. This popular stimulant is known for its energy-boosting qualities, but it can also worsen anxiety symptoms such as restlessness, nervousness, and Gastrointestinal disorders. And it’s not just what you eat that affects your mood; it’s also how often you eat. Skipping meals can result in a drop in blood sugar, leading to irritation, fatigue, and depression.
Proteins, fatty acids, and complex carbohydrates can help improve mood
According to Sutter Health, the brain requires a healthy mix of lean protein, fatty acids, and complex carbohydrates for increased efficiency. Chicken, fish, eggs, legumes, nuts, and seeds are good sources of lean protein, which contains essential nutrients amino acids that the brain needs to regulate emotions. Omega-3 fatty acids, in particular, are critical to brain health and nerve cell structure. Because the brain requires fat to function, a diet deficient in Omega-3 fatty acids can have a significant negative influence on essential brain processes such as cognition, learning, memory, sleep, and even aging. Healthy fatty acids can be found in fish, walnuts, and flaxseed.
Complex carbohydrates, on the other hand, are part of a brain-healthy diet, but refined and processed carbohydrates can have a negative effect on your stomach. Brown rice, whole grains, and starchy vegetables are examples of complex carbohydrates rich in fiber and minerals. They are also digested more slowly, which helps control blood sugar levels and provides a continuous supply of energy throughout the day.
So instead of reaching for a bag of chocolates or a bunch of chips the next time you’re feeling down, reach for an apple or a handful of walnuts. Your brain and your body will benefit. When it comes to mental health, keep in mind that even big-name chefs have spoken out about sadness, so it comes naturally.
First published on: June 04, 2022, 12:46 IST
