Dr. Gabriela Cora, a board-certified psychiatrist, says, “We tend to separate our brain from the rest of our body, but well-being means well-being from a holistic perspective – from head to toe. So, don’t you think eating well also impacts our mental health?”
If you ever wonder if there is any truth to the saying, “You are what you eat,” you are probably right. We often think about how our choices, especially how our choice of edibles, impact our minds. Your daily decisions can indeed affect your mind, body, and spirit. Whether conscious or not, the brain governs and regulates most of the body’s vital activities. We obtain energy by metabolizing nutrients that are made available in the bloodstream as a result of digestion. Thus, the brain must have a constant supply of fuel and oxygen in the form of energy.
What we eat may then have a direct relationship with brain structure and function, which may also impact how the mind works. Therefore, it is crucial that we reflect on how and what we eat to improve our mind’s wellness.
How Does Diet Affect Psychological Well Being?
The close interaction between your brain and your gastrointestinal tract explains the link between nutrition and the mind’s well-being. Hundreds of billions of bacteria live in your GI tract, influencing the creation of neurotransmitters- the chemical messengers that send messages from the stomach to the brain.
Consuming nutritious meals may encourage the growth of “good” bacteria, positively impacting neurotransmitter production. Conversely, continuous consumption of junk items might promote inflammation, which can stifle output. When neurotransmitter production is in good shape, your brain receives these positive messages loud and clear, reflecting on your well-being via your emotions. However, if production goes wrong, your mood may suffer as well.
When you eat nutritiously, you may be setting yourself up for fewer mood swings, a more positive perspective, and better concentration ability. Studies have even shown that nutritious diets aid with depression and anxiety symptoms.
What are the Benefits?
Eating well not only helps you lose weight, but it also helps your brain. It may also improve your self-esteem by encouraging a positive body image.
The seamless, interconnected functioning of our body components and brain chemistry can offer the foundation for an intrinsic sense of wellness because the mind and body are one thing. Secondly, consuming nutrient-dense meals can also boost your brain health. The better you eat, the better your brain will be.
According to a study, the brain needs essential vitamins, minerals, and other nutrients to stay fit and keep your mind sharp. If you don’t provide your brain with these nutrients, it might not be able to function correctly, increasing your risk of illnesses like depression.
Finally, various studies have revealed that the relationship between what you eat and mood varies substantially depending on the individual. As a result, it is recommended to have a well-balanced meal that is high in protein, low in fat, and moderate in carbohydrates. Most people’s moods might enhance as a result of this.
What to Eat
You must now consider your body to be a machine. Breathing, heartbeat, and senses are all always in motion. This motion necessitates the consumption of fuel. It also matters how we refuel. So, here are some pointers to assist you by switching from low-grade fuel to obtaining higher levels of energy.
Fish and Seafood
Fish and other kinds of seafood, such as salmon, are essential. According to a study published in Nutritional Neuroscience, they contain a significant amount of omega-3 fatty acids, which aid in preventing depression. In other studies, DHA, a kind of omega-3 found in seafood, has been linked to a lower incidence of depression and anxiety. Oysters and mussels aid in the prevention or recovery from depression. Seafood’s high Vitamin D content also aids in the reduction of depression symptoms.
Leafy Greens
We’ve all heard praise of leafy greens for everything these days. All of them are high in folic acid, which can aid in treating depression and fatigue. Furthermore, according to a study published in Neurology, those who ingested daily servings of leafy greens such as spinach, kale, and collard greens had a slower rate of cognitive deterioration than those who avoided stacking greens on their plates.
Complex Carbs
Choose complex carbohydrates, such as those found in fruits and vegetables, whole-grain items, and legumes, over sweets and processed grains as a snack. Simple carbohydrates, such as those found in processed sugars and grains, are converted into glucose more slowly by your body. As a result, complex carbohydrates give your brain a more stable and continuous energy supply. Carbohydrates enhance serotonin levels in the brain, resulting in a calming effect.
Lean Protein
Lean proteins also provide energy to your body, allowing it to think and react rapidly. Chicken, meat, fish, eggs, soybeans, almonds, and seeds are good protein sources. Chicken contains the amino acid tryptophan and is a wonderful lean protein choice. It aids in the production of serotonin, which is necessary for your brain to regulate mood, battle depression, and keep strong memory.
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Nuts
Nuts are high in omega-3 fatty acids, which can aid with depression. Cashews, for example, have enough magnesium to deliver oxygen to the brain. Almonds contain phenylalanine, a chemical that aids in producing dopamine and other mood-enhancing neurotransmitters in the brain. Another advantage of nuts is that they’re high in unsaturated fat, which is associated with a lower risk of anxiety.
Beans and Legumes
Beans and legumes (chickpeas, lentils, and kidney beans, for example) are high in fiber and antioxidants. They keep you satiated for longer, allowing you to burn more calories. Beans also include thiamine, a vitamin required for the formation of acetylcholine, a memory-enhancing neurotransmitter.
What to Avoid
Certain foods can aggravate and trigger new bouts of anxiety and depression, thus leading to further complications in your mental health. Certain items are high in calories but low in nutrients. Therefore, you must avoid them at all costs. Some of them may also trigger inflammation and lower brain function. Here are specific items to avoid to maintain your mind’s wellness:
Processed Foods
You’re more likely to be anxious and depressed if you eat a lot of processed meat, fried items, refined cereals, candies, pastries, and high-fat dairy items. Ready-to-eat items like frozen meals, deli meat, and fast food may have more artificial additives, nitrates, sodium, and trans and saturated fats.
Sugar
Sugary items and drinks, such as sweets, candies, pastries, fruit juices, and sodas, give you a momentary serotonin rush, but it all soon comes down with a crash. This may make you feel low, tired, and empty throughout the day. Multiple studies have discovered a link between consuming sugary items and sadness. Sugar overconsumption causes chemical abnormalities in the brain. These imbalances can cause depression and, in some cases, raise the long-term risk of developing an issue.
Fried Foods
Most fried edibles are heavy in saturated fat, which is difficult to digest and might harm the good bacteria in your gut. Consumption of junk is associated with a poorer level of resilience to depression. This indicates that if you eat fried meals frequently, you’re increasing your chances of acquiring depression. Hence, consuming fried items harms your body and contributes to your issues.
High Fat Dairy Products
As per an analysis, a dietary pattern characterized by low-fat dairy links with a decreased risk of depression. The consumption of high-fat dairy products, such as butter, full-fat cheese, and whole milk, may contribute to depression and anxiety.
Start Eating Right with a Professional from Docvita Today!
Mindful eating can be difficult, especially when you have many options. However, it is essential not only for your physical wellness but mental and emotional well-being as well.
Nevertheless, with a little help from a professional, you can manage your symptoms of depression and anxiety by adopting healthier patterns and making better lifestyle choices. Reach out to us at Docvita to start eating right, right away!