Unpacking the Role of Diet in Your Mental Health
The foods to avoid and the ones you should eat more of
Mental health is a biological and psychological construct affected by multiple variables that interact in complex ways.
Individuals who suffer from mental health issues, such as depression, anxiety, bipolar disorder, or schizophrenia, often have difficulty managing their symptoms or lack the support and resources to do so.
Diet can be a powerful tool in managing mental health. Many studies have demonstrated the ability of specific dietary changes to decrease symptoms and help an individual live a healthier and more successful life.
Does diet have an impact on mental health?
According to several kinds of research, there is a link between what we eat and how we feel.
- In 2019, research looking at the diets of older persons discovered a link between anxiety and consuming a lot of sugar.
- A Mediterranean diet abundant in fruit, vegetables, and foods rich in omega-3 fatty acids was linked to a lower incidence of depression, according to a meta-analysis of 21 research from 10 countries.
- In 2017, a small but important study discovered that nutrition counseling was superior to social support combined with depression therapy.
Your mental and physical health will benefit from eating well. Among the most significant advantages are the following:
- Reduced inflammation. High inflammation can result in several illnesses and chronic conditions. Eating a healthy, anti-inflammatory diet can relieve pain and reduce your risk of illnesses. These include auto-immune disorders, heart disease, inflammatory bowel syndrome, and some cancers.
- Improved energy. Your body will more easily turn food into energy if you eat a balanced diet. Your energy levels and mood will be more constant throughout the day. Consuming large quantities of processed and sugary meals gives you a lot of calories but little useful energy.
- Better sleep. Your body may find it challenging to relax if you consume foods heavy in sugar or tough to digest. Your food is also your finest source of nutrients that support nightly bodily renewal and repair. A nutritious diet is essential for a restful night’s sleep and ensuring that you wake up feeling your best.
Foods to promote mental wellbeing
Eating a good diet can improve your mood, improve your ability to focus, and make you feel more awake. Your diet can also be a valuable source of serotonin. Although foods don’t typically contain serotonin, they contain tryptophan, folate, and B12.
- Antioxidants: berries, spinach, broccoli, pecans, and carrots.
- Omega-3 fatty acids: mackerel, salmon, flax seeds, chia seeds, and walnuts.
- Folate: spinach, romaine lettuce, dark leafy greens, beans, and peanuts.
- Vitamin B12: beef, chicken, salmon, trout, shrimp, dairy, and eggs.
- Magnesium: spinach, dark chocolate, almonds, and bananas.
- Have been fermented: kimchi, miso, sauerkraut, and kombucha.
Some foods contain high levels of or multiple nutrients listed above. Here are 14 foods that you may want to incorporate into a healthy, serotonin-friendly diet:
- Soy, tofu, and edamame.
- Cheese.
- Nuts, seeds, and legumes.
- Whole grains.
- Fatty fish like salmon and anchovies.
- Spinach.
- Poultry.
- Pineapples.
- Bananas.
- Kiwis.
- Tomatoes.
- Plums.
- Sweet potatoes.
- Fermented foods like kimchi, sauerkraut, and kombucha.
For example, vitamin supplements can compensate for iron or vitamin D deficiency or promote a balanced diet. However, whole foods are the most nutrient-dense and readily assimilable foods. So, wherever feasible, aim to obtain various nutrients from complete meals.
Foods to avoid
1. Processed foods. Fast food, baked goods, and sweets may taste nice, but they are unhealthy for you. Instead of eliminating these delightful delicacies, reduce your intake of high-fat, processed, junk, and fast food.
2. Processed vegetable oils. Some connections have been found between consuming processed oils, like soybean, canola, and vegetable oils, and cognitive decline.
3. Sugar.
4. Caffeine.
5. Alcohol.
In conclusion, diet plays an essential role in mental health, and there is evidence supporting the use of dietary changes to manage mental health issues. However, due to individual differences and potential risks, it is essential to speak to a health professional before making any dietary changes. A health professional can help to tailor a diet to the individual’s needs and ensure that any necessary precautions are taken. With the guidance of a professional and a focus on overall health and wellness, dietary changes can be an effective tool in the management of mental health.
