Since childhood, we have been told that eating good food will improve our physical fitness. Most of us are unaware that good nutrients can significantly affect our mental health, and a proper diet will help us think clearly and feel happy. An appropriate diet will help you to increase your concentration and attention span.
Consequently, a poor diet can give rise to fatigue, restlessness and poor decision-making skills.
1. Stress and depression
Excessive sugar and processed foods can give rise to inflammation in your entire body and be a contributing cause to mood disorders like anxiety and depression. When we feel stressed or depressed, we reach out for processed food. When we are too busy with work, we demand a cup of coffee as a substitute for healthy fruits and vegetables. We grab fast foods rich in high fat and too many calories on our way to work. When we feel low, we search for ice cream to put our misery away.
According to the American Dietic Association, people eat too much or too little when stressed or depressed. Overeating will cause weight gain, and eating too little will disrupt your physical well-being. You can boost your mental health by increasing your green vegetables and fruits intake. Food that are rich in omega-3 fatty acids like salmon is brain protective. In addition, nuts, seeds, lentils and beans are excellent for brain health.
2. A healthy gut
Researchers continue to prove that there is a strong connection between your brain and intestine. The vagus nerve physically links our guts and brain, and the two can send messages to each other. The hut can influence emotional behaviour in the brain, and the brain, on the other hand, can decide the type of bacteria living in the gut.
As per the American Psychological Association, gut bacteria can arrange neurochemicals used by the brain to regulate psychological and mental processes that include mood swings. It is believed that 95% of total serotonin produced by the body is a mood maintainer produced by gut bacteria. Conversely, stress is known to repress healthy gut bacteria.
3. Mindful eating
Being attentive to how you feel when you eat and what you eat is the primary step in making sure that you are getting appropriate nutrients. Unfortunately, most of us don't even pay attention to what we are eating, and nutritionists recommend that we maintain a food journal to track the nutrients taken by us. Noting what you are eating is a great way to stay updated about your food pattern.
If you feel stressed and want to overeat, it is better to stop yourself from doing that and write down your feelings in a notebook. By following this step, you will discover marketing assignment help what is bothering you and schedule a proper diet system. However, sometimes dealing with stress and anxiety cannot be handled alone. In such circumstances, it is better to take help from experts.
4. Brain food
Your brain and nervous system are dependent on nutrition to generate new proteins, cells and other elements. Therefore, it requires adequate carbohydrates, proteins and minerals to function correctly. Mentioned below are the essential food nutrients that must be incorporated in a proper diet:
1. Complex carbohydrates – foods such as brown rice starchy vegetables will help you get energy. In addition, quinoa, millet, beets are valuable nutrients that will make you feel satisfied for long rather than the carbohydrates found in sugar.
2. Lean proteins – are essential for your body to generate energy for thinking and reacting. Food sources like egg, chicken, meat and fish are rich in lean proteins.
3. Fatty acids – are vital for the function of the brain and our nervous system. The fatty acid can be found in eggs, nuts and meat.
4 Healthy eating tips
• The primary healthy eating tip is to stop consuming snack food like potato chips. In addition, stop yourself from eating sugar-based food such as candy cold drinks, which can reduce your energy level and make you feel tired.
• Consume lots of healthy fats such as avocado and coconut oil to enhance brain function.
• When you feel hungry, grab an apple or hard-boiled egg rather than eating a burger or other fast food. Develop a healthy shopping habit, shop healthy food when you go to the grocery,
• You can stop eating in front of the television because it will distract you and lead you to overeat. Instead, it is recommended that you sit in a quiet place and concentrate on what you are having when you are eating.
Relationship between your diet and mental health
Eating a proper diet consisting of all vital nutrients will improve your physical health and improve your mood. However, the link between our mental health and our food is complicated.
• You must never skip your meal as this may lead your blood sugar level to drop drastically, leaving you in a bad mood.
• Make sure to stay hydrated every time, as mild dehydration can affect your mood drastically and make it difficult for you to concentrate.
• Your brain requires healthy fat to work well. That's why you must take healthy fats along with your diet. Avoid processed food that contains trans fat, and it can negatively affect your brain and heart.
• Include plenty of whole grains, fruits and green vegetables in your diet. In addition, eat proteins because they contain amino acids that help regulate your mood.
• Taking stress can slow down the process of a healthy mood. Eating foods containing probiotics can be helpful for your gut health.
• You should keep a check on the caffeine intake in your body because excessive caffeine can make you feel hyperactive and alter your sleep cycle, which can cause mental health-related problems.
A healthy diet will improve your mental health other than staying physically active. In addition, spending time with nature, taking fresh air and avoiding alcohol can be helpful for both your physical and psychological health.
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