New Delhi: We recently observed World Mental Health Day on 10Th of October and tried to focus on the multiple reasons behind the rising mental health issues across the world. But do you know, mental health and physical health are interelated, when ever we have a mental breakdiown often shows up on body, face and skin. However, diet can play a major role in reducing the effects of mental health problems. We must emphasise the closely interlinked relationship between nutrition and mental health. Though a lot of attention has been given to the balanced diet and its implications for physical well-being, equal importance is borne on nutrition with respect to our mental wellbeing.
Increasingly emerging evidence supports the idea that what we eat influences our mood, our cognitive performance, and, in general, the state of our mental well-being.
The Gut-Brain Connection
Dr Vishu Bhasin, MBBS, DCP, Director & Consultant Pathologist shared with News9, “The most exciting area of research over the last few years is on the gut-brain axis, which involves two-way communication from the gut to the brain, meaning the gut microbiome plays an incredibly big role in mental health. Balanced gut microbiome has been associated with positive effects on mood and cognitive function, and an imbalanced gut microbiome will lead to mental health disorders such as depression and anxiety.”
“In dietary sources, fiber is found in fruits and vegetables, whole grains, and legumes. Fermented foods contain probiotics, such as yogurt, kimchi, and sauerkraut. According to research, a healthy gut microbiome can result in greater neurotransmitter production, such as serotonin, often referred to as the “feel-good” hormone.”
Critical Nutrients for Mental Health
Some of the nutrients that have an influence on mental health include:
1. Omega-3 Fatty Acids: The omega-3s, available in fatty fish and walnuts, reduce inflammation and support brain function. The more a person has high levels of omega-3s, the higher levels he is likely to achieve of a stable state, and lower rates of depression and anxiety.
2. B Vitamins: B vitamins, specifically B12, B6, and folate, will be crucial in keeping healthy brains as they stimulate the formation of neurotransmitters and stabilize mood swings. In that case, B6, B12, folate, leafy greens, beans, eggs, and dairy products are handy for one.
3. Oxidative stress: Antioxidants found in fruits and vegetables, especially berries, nuts, and dark leafy greens, prevent oxidative stress in the brain-a situation that has been found to be associated with cognitive decline and mental health disorders.
4. Magnesium: It is a very important constituent for good brain health and could even alleviate symptoms of depression. Nuts, seeds, whole grains, and dark chocolate contain high levels of magnesium.
Sugar and Processed Foods
According to Dr Bhasin, “This probably forms one of the most unhealthy relationships between sugar and processed foods. They are not only known to cause cancer but also contribute to obesity and diabetes, among other things. There is, however, little scientific evidence regarding the effect of processed foods on mental illnesses.”
“On one hand, certain foods seem to improve mental health. On the other hand, other foods tend to have the opposite impact. Diets that are high in sugar and processed foods tend to cause inflammation. These diets also tend to be bad for a person’s mood. According to studies, now well established, people with diets characterised by large amounts of processed foods and sugar put themselves at an increased risk of developing anxiety and depression,” added Dr Bhasin.
In addition, frequent intakes of unhealthy fats from processed snacks and fast foods lead to cognitive decline gradually. Elimination and substitution with nutrient-rich foods will lead to better mental health outcomes.
Implementation Steps for the Nutrient-Dense Diet
1. Increased Variety of Foods: A healthy diet should have a variety of whole foods including fruits, vegetables, whole grains, lean proteins, and healthy fats.
2. Hydration: Hydration may cause fatigue and mood swings if not taken care of. Water intake throughout the day maintains good health.
3. Meal Planning: Balancing meals reduces temptation towards junk and fast food is an easy trick.
4. Eating Mindfully: Observe your eating habits and be mindful with which you get immersed to appreciate the food and see your relationship with it.
Though a lot of attention has been given to the balanced diet and its implications for physical well-being, equal importance is borne on nutrition with respect to our mental wellbeing. Increasingly emerging evidence supports the idea that what we eat influences our mood, our cognitive performance, and, in general, the state of our mental well-being. Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
