Diet and mental health are closely linked, often in ways that many people don’t realize. The food we eat has a profound effect on the way we feel and think. We know that bad food can make us feel down and anxious, while good food can help elevate our mood.
You need food that’s dense with nutrition to keep your brain healthy. For instance, fruits, vegetables, whole grains and lean proteins supply the vitamins and minerals our brains need to function well. Omega-3 fatty acids, in fish such as salmon, walnuts and flaxseeds, are especially helpful. Research has found that people who consume more omega-3s, which are found in fatty fish such as salmon, are more likely to feel happier and less anxious. This may be because those fatty acids help build brain cells and improve the way they communicate with one another.
Conversely, diets high in sugar and processed foods can have a negative impact on mental health. While many fast food and sugar-laden snacks may taste great, they are typically low in essential nutrients that promote brain health. Studies have also shown that diets high in sugar can result in mood swings and even depression. Fast food packed with trans-fat and artificial ingredients can make us feel sluggish and tired, and it can be more difficult to concentrate in school.
The gut-brain connection, which explains how the digestive system exerts an effect on mood, has experienced a surge of interest in recent years. The gut is full of trillions of bacteria that help with digestion and that may also make us feel happy or sad. A gut-healthy regimen that includes probiotic-rich foods, such as yogurt, kefir and fermented vegetables, can add the beneficial bacteria one needs to balance their gastrointestinal tract. A healthy gut is our ally in feeling good mentally.
You also need to drink plenty of water. When we are dehydrated, we can feel fatigue and not think as clearly, so it ultimately impacts our mental health at large. Drinking water helps us keep our brains working and help us do better in school.
Eating right is important for your mind. We can enhance our mood and our cognitive capacities by eating more fruits, vegetables and healthy fats and limiting processed foods and sugars. Understanding how what we eat is impacting our mood or what selections we can make to improving how we feel is all building blocks to happier health. We can take care of our minds by taking care of our bodies.
Sources:
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
https://pmc.ncbi.nlm.nih.gov/articles/PMC9441951/
https://www.apa.org/monitor/2023/06/nutrition-for-mental-health-depression
https://mhanational.org/resources/eating-well-being/
https://www.apa.org/education-career/ce/nutrition-mental-health.pdf
https://www.amu.apus.edu/area-of-study/health-sciences/resources/the-relationship-between-nutrition-and-mental-health/
https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
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