Ever wondered if you can strengthen your mental health with food? When it comes to diet and mental health, the saying, “You are what you eat,” is something to consider.
Multiple studies have demonstrated the link between nutrition and mental well-being. Yet doctors and mental health professionals may not often prescribe dietary changes to treat disorders of the mind and spirit.
- The Link Between Food and Mental Health
- 1. Observe Rules of Healthy Eating Habits For Good Mental Health
- 2. How Your Mental Health Can Improve With a Well-Balanced Diet of Simple Food
- The Benefits of the Mediterranean Diet For Mental Health
- The Principles of the Mediterranean Diet
- 3. Take Special Care of Your Gut For Healthy Brain
- Eating Right to Feel Good
They’re more likely to prescribe a drug rather than a lifestyle change.
Just look at the statistics.
A simple Google search for the use of antidepressants yields alarming headlines:
‘Astounding increase in antidepressant use by Americans…’
‘NHS prescribed record number of antidepressants….’
‘Antidepressant use on the rise…’
Just reading those headlines is depressing.
The Link Between Food and Mental Health
Although I never used antidepressants or any other mood-improving drugs, I believe that they are a useful shortcut in our busy lives.
But I don’t believe they should be a long-term solution. A long-term solution requires a lifestyle change rather than popping a few pills.
But change is hard.
Besides, navigating the information and advice that is confusing. It’s forever changing. No wonder we often stick to eating foods that we’re used to. It’s more convenient than trying to sort through the heaps of data. Right?
But it’s clear from the research that what you eat impacts how you feel.
So it is worth introducing a few changes. Especially if you are prone to anxiety.
According to the mental health charity Mind, the right food can:
1. Observe Rules of Healthy Eating Habits For Good Mental Health
You don’t have to resort to a medication when you want to feel great. There are simple, affordable, and healthy ways you can implement immediately.
- stay hydrated – drink 8 glasses of water a day (water is your best and cheapest option)
- eat regularly – the best option is to eat slow-release energy foods (oats, cereal, wholegrain bread, pasta, rice, nuts, seeds)
- always eat breakfast
- eat smaller portions spaced out evenly throughout the day
- have your 5 portions a day (best option is colourful fruits and vegetables, they can be fresh, frozen, dried, tinned, or juiced)
- one portion equals a small bowl or a handful
- include protein
2. How Your Mental Health Can Improve With a Well-Balanced Diet of Simple Food
When you think of a well-balanced diet, what comes to mind?
Fruits and vegetables are important. But so are healthy fats, protein, fiber, and plenty of vitamins and minerals.
So, a well-balanced diet equals:
The Benefits of the Mediterranean Diet For Mental Health
The Mediterranean diet is the perfect example of a well-balanced nutrition intake. This diet is considered to be one of the healthiest in the world.
It includes plenty of fruits, vegetables, nuts, legumes, and healthy fats. That’s why many people turn to this culinary style to improve their overall well-being.
A 2006 study by researchers at the Department of Clinical Sciences at the University of Las Palmas de Gran Canaria in Spain found that the Mediterranean diet reduced symptoms of depression in both men and women.
Numerous studies have shown that the Mediterranean diet is linked to female longevity.
Therefore, this type of diet is particularly beneficial for middle-aged women.
According to research, if you’re a lady of a certain age bracket, by following this Med-style regime, you give yourself a good chance to:
- live longer
- keep chronic diseases at bay
- keep impairments at bay
- maintain your mobility
- have awesome skin thanks to olive oil
The Principles of the Mediterranean Diet
Why not try and follow these principles of the Mediterranean diet?
- Pick seasonally & locally grown
- Have plants daily (vegetables, fruits, whole grains, legumes, nuts)
- Choose yoghurt and cheese daily in moderate amounts
- Dine on fish and poultry several times a week in moderate amounts
- Consume less of red meat and is small amount
- Use olive oil where you can
- Snack on fruit with honey for dessert
- Drink wine with meals in moderate amount
Carbohydrates are often considered the archenemy of a dieter. However, they can actually increase serotonin. This is the “feel-good” hormone that people with depression have less of. The key to good mental health and diet lies in the origin of carbs.
In the Mediterranean diet, carbs are found in unrefined fiber-rich foods. Like whole-grain bread and pasta as well as legumes, for example.
High sugar, refined fats, and processed foods do not provide the same type of healthy carbohydrates as whole grains do.
3. Take Special Care of Your Gut For Healthy Brain
In nutritional psychiatry, there’s a concept called the gut-brain axis. This idea examines the relationship between microbiomes in the gut and psychological symptoms.
And research has indicated a strong connection between the brain’s relationship with the immune system, gastrointestinal system, and mental health.
The brain is always communicating with the body. A variety of psychological and neurological disorders have been studied in relation to the brain-gut-microbiome (BGM) interactions.
Simply put, your brain communicates with your gut all day through small cells called neurons. There are around 100 million neurons in the brain and, surprisingly, around 500 million in the gut.
With an imbalanced diet, the bacteria in the gut can be thrown off. Consequently, the communication between the gut and the brain is negatively affected. Such imbalance causes a variety of mental health issues. Your brain is not receiving good messages.
Changing your diet, therefore altering your gut’s microbiomes, can have a direct impact on how you think and feel.
Eating Right to Feel Good
You can’t cure depression, anxiety or any other mental health problem with a diet change. But eating nutritious and balanced meals does have a direct impact on the severity of symptoms.
Dr. Eva Selhub of Harvard Medical School compares the brain to a car and food to fuel. You can keep it running with “low quality” gas, for sure. But the less-than-premium fuel ultimately takes its toll on the overall function and capability of the car.
Lower levels of insulin, vitamin deficiencies, and fewer antioxidants can lead to a variety of issues. For instance, greater levels of stress, physical ailments, and cell damage. All of which impact how you think and feel.
Pay close attention to your diet and always strive to eat healthily. It’s one of the best ways to prioritize your mental health and physical well-being.
Disclaimer
This article was written by Zuzana Halliwell. I am not a doctor or health professional and cannot be held liable for the information written here. This article is meant to provide information about the benefits of a healthy diet. The content is based on my own personal experience and on information provided by medical professionals that is available to the public. It is not intended to provide medical advice. Do not use it as an alternative to seeking help from a medical professional.
