Bet you’ve heard this one before… ‘you are what you eat’. What we eat can determine the activities of our cells affecting our mood and cognitive function. So it is not wrong to say that there is a strong link between nutrition and mental health.
Mental health issues have become increasingly prevalent and while various factors contribute to it, the often overlooked aspect is nutrition.
It's common knowledge that a healthy and nutritious diet should be eaten regularly, to keep our cells and organs healthy, but what many people fail to recognize is the profound impact our diet can have on our brain and our mental health.
In this blog post, we'll explore the link between nutrition and mental health, uncovering how your diet can affect your mood and cognitive function.
A clean, nutrient-rich diet consisting of whole, unprocessed foods has been associated with fewer mood swings, an improved ability to focus and found to help with symptoms of depression and anxiety. Whereas unhealthy diets have been linked to an increased risk of dementia or stroke.
Start paying attention to how eating different foods makes you feel. Try eating a clean diet for a few weeks and see how you feel. Then slowly introduce foods back into your diet, and see how you feel.
Nutrients For Mental Well-Being
Certain nutrients have been found to play a crucial role in promoting mental well-being.
- Omega-3 Fatty Acids
Omega-3 fatty acids are known to reduce inflammation and support brain health. Studies have shown that omega-3 supplementation can alleviate symptoms of depression and improve cognitive function.
Commonly found in fatty fish, walnuts and flaxseeds.
- The B Vitamins
Folate, vitamin B6 and vitamin B12 are also essential for optimal brain function. These vitamins aid in the production of serotonin, dopamine and norepinephrine, which regulate mood and emotions.
Sources of B vitamins include leafy greens, legumes, eggs and lean meats.
- Antioxidants
Antioxidants such as vitamins C and E as well as various phytochemicals found in fruits and vegetables, help protect our brain cells from oxidative stress. Oxidative stress has been linked to the development of mental health disorders such as depression and anxiety.
Including a rainbow of fruits and vegetables in your diet ensures a diverse range of antioxidants.
- Microbiome Food
Gut microbiome plays a very important role by helping control digestion and benefiting your immune system. By supporting your gut health through diet, you can positively influence your mental well-being.
Fiber-rich foods, such as whole grains, fruits, vegetables, and legumes serve as prebiotics, nourishing the beneficial bacteria in our gut. Fermented foods like yogurt, kefir and sauerkraut introduce probiotics that directly contribute to a healthy gut microbiome.
- Dietary Factors to Avoid
While incorporating beneficial nutrients is important, it's equally essential to minimize certain dietary factors that can negatively impact mental health.
Excessive consumption of added sugars, unhealthy fats and processed foods has been associated with an increased risk of mental health disorders. They can lead to inflammation, oxidative stress and imbalances in neurotransmitters, adversely affecting mood and cognitive function.
Conclusion
The connection between nutrition and mental health is undeniable. By adopting a well-balanced diet that includes nutrient-rich foods, you can support your mental well-being and improve your mood and cognitive function. Remember, small changes in your diet can make a big difference in your overall mental health. So, nourish your body and mind with wholesome foods, embrace the gut-brain connection and embark on a journey to a healthier and happier you.
Want to learn more about the link between nutrition and mental health? Check out our blogs related to mental health or register your profile and connect with one of our health advocate to learn more about how your diet can affect your mood and cognitive function.
Disclaimer: The information provided in this blog or in any linked material is not intended and should not be considered a substitute for medical advice, diagnosis or treatment. For holistic health advice and consultation, visit My Well Self.
