According to the World Health Organization (WHO), depression is a leading cause of ill health and disability around the world. Understanding and managing mental health disorders is a public health challenge. Research continues to grow our understanding of the relationship between nutrition and the mind, and current evidence supports that diet has a role in psychological health.
According to the American Psychiatric Association, the best foods for a healthy mind are fatty fish, fruits, leafy greens, nuts and whole grains. A healthy diet provides more vitamins and minerals, healthy fats, and fiber from fruits, vegetables, whole grains, nuts and seeds, which can reduce inflammation and alter neurotransmitters to reduce symptoms of depression.
Sugar and processed foods can lead to inflammation throughout the body and brain, which may contribute to mood disorders, including anxiety and depression. In addition, vitamins play a vital role to mental health. The absence of some vitamins and nutrients in your diet could lead to some mental health issues.
Paying attention to how you feel when you eat, and what you eat, is one of the first steps in making sure you’re getting well-balanced meals and snacks. Since many of us don’t pay close attention to our eating habits, nutritionists recommend keeping a food journal. Documenting what, where and when you eat is a great way to gain insight into your patterns.
If you find you overeat when stressed, it may be helpful to stop what you’re doing when the urge to eat arises, and to write down your feelings. By doing this, you may discover what’s really bothering you. If you undereat, it may help to schedule five or six smaller meals instead of three large ones.
Sometimes, stress and depression are severe and can’t be managed alone. For some, eating disorders develop. If you find it hard to control your eating habits, whether you’re eating too much or too little, your health may be in jeopardy. If this is the case, you should seek professional counseling. Asking for help is never a sign of weakness or failure, especially in situations too difficult to handle alone.
Your brain and nervous system depend on nutrition to build new proteins, cells and tissues. In order to function effectively, your body requires a variety of carbohydrates, proteins and minerals. To get all the nutrients that improve mental functioning, nutritionists suggest eating meals and snacks that include a variety of foods, instead of eating the same meals each day.
Here are the top three foods to incorporate into a healthy mental diet:
Complex carbohydrates — such as brown rice and starchy vegetables can give you energy. Quinoa, millet, beets and sweet potatoes have more nutritional value and will keep you satisfied longer than the simple carbohydrates found in sugar and candy.
Lean proteins — also lend energy that allows your body to think and react quickly. Good sources of protein include chicken, meat, fish, eggs, soybeans, nuts and seeds.
Fatty acids — are crucial for the proper function of your brain and nervous system. You can find them in fish, meat, eggs, nuts and flaxseeds.
Steer clear of processed snack foods, such as potato chips, which can impair your ability to concentrate. Pass up sugar-filled snacks, such as candy and soft drinks, which lead to ups and downs in energy levels.
Consume plenty of healthy fats, such as olive oil, coconut oil and avocado. This will support your brain function.
Have a healthy snack when hunger strikes, such as fruit, nuts, hard-boiled eggs, baked sweet potatoes or edamame. This will give you more energy than packaged products.
Develop a healthy shopping list and stick to it.
Don’t shop while hungry, since you’ll be more apt to make unhealthy impulse purchases.
Think about where and when you eat. Don’t eat in front of the television, which can be distracting and cause you to overeat. Instead, find a place to sit, relax and really notice what you’re eating. Chew slowly. Savor the taste and texture.
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