The interesting link between what we eat and how we feel is getting recognized as a crucial aspect of our health. Research has confirmed that there’s genuinely a strong connection between our diets and our mental state. However, to make that connection and promote sound mental health, there are a few things you should know about the ingredients you choose and how to distribute them across your meals.
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How does nutrition affect mental health?
Nutrition affects mental health through brain chemicals (neurotransmitters) that form with the help of the foods we eat. These chemicals can reduce brain inflammation, blood sugar levels and improve brain function. Together, that will make a significant impact on our mood and emotional state.
Nutrition is the main powering engine behind the production of these neurotransmitters. For example, proteins supply amino acids that are crucial for producing serotonin and dopamine (happiness hormones).
By consuming ingredients like fatty fish and nuts, you get a healthy kick of omega-3 fatty acids. These acids have anti-inflammatory properties, which can ease symptoms of certain conditions. Brain inflammation can cause various mood disorders, including depression.
Another huge connection between nutrition and sound mental health is our blood sugar levels. If they get unstable, you can experience mood swings with symptoms of anxiety or depression. Luckily, you can balance them out with complex carbs like whole grains and veggies.
Vitamins and minerals should also be on top of your nutrient priority list to guarantee sound mental health. Vitamin D, which got the nickname “sunshine vitamin,” can drastically improve your mood. B vitamins assist in the production of neurotransmitters. Magnesium is known for its role in managing stress and anxiety.
Foods that promote mental health
Now that we understand how nutrition affects our mood let’s get more specific with foods that can promote sound mental health.
Salmon
This fatty fish is a top choice for lifting your mood due to its high omega-3 fatty acid content. As we mentioned, omega-3s will reduce brain inflammation, which directly helps with mood improvement.
Berries:
Apart from being sweet and delicious, berries are rich in antioxidants, which can protect your brain cells from damage. By adding blueberries, strawberries, and other berries to your diet, you can also build healthy communication between brain cells. That will have a positive impact on your mood and cognitive function.
Leafy greens:
Veggies like spinach and kale should be a staple in your diet due to their folate contents. Folate is a B vitamin that enhances neurotransmitter production. Adequate folate levels are associated with improved mood and reduced risk of depression.
Nuts and seeds:
Almonds, chia seeds, and sunflower seeds are great sources of healthy fats. On top of that, they’re also rich in essential nutrients like magnesium. Combined, these wonders of nature will do an excellent job of reducing stress levels and improving mood.
Dark chocolate:
In moderation, dark chocolate can be a delightful mood enhancer. The secret is in certain compounds like PEA and Tryptophan. This healthy dessert can trigger the release of endorphins and boost serotonin levels, creating a sense of happiness and relaxation.
Turmeric:
Turmeric is loaded with an active ingredient called curcumin. It can reduce symptoms of depression and promote sound mental health with its antioxidant and anti-inflammatory effects.
Probiotic-rich foods:
Foods like yogurt, kefir, and sauerkraut support a healthy gut microbiome. Since the gut-brain connection is closely linked to mood, maintaining good gut health can help regulate emotions.
Complex carbohydrates:
Whole grains, legumes, and starchy vegetables like sweet potatoes provide a steady energy source. Unlike simple carbs, which can cause mood swings, complex carbs do the opposite. They help with stabilizing blood sugar levels, which ultimately leads to sound mental health.
Meal planning for mental health
Although individual ingredients play a massive role in enhancing your well-being, it’s only a part of the puzzle. To complete it, you must know how to structure your meals properly.
The first step is to balance out your diet. The main focus should be on macronutrients – proteins, carbs, and healthy fats. This nutritious combo will stabilize your blood sugar levels with a steady energy release throughout the day.
Next, try to establish a regular eating schedule. It will prevent energy spikes and crashes, which can significantly affect your mood. Instead of having large occasional meals, try having smaller, more frequent meals if that fits your lifestyle.
That brings us to our next point, which is portion control. Eating too much can leave you feeling discomfort. On the other hand, eating too little can cause tiredness and irritability.
Of course, try your best to include all the previously mentioned mood-boosting foods in your meal plans. For example, you can have salmon as a main course, incorporate berries into your morning yogurt, and snack on a handful of nuts and seeds during the day.
For those with busy schedules or limited time for meal prep, you can always experiment with meal delivery services that’ll craft a sound mental health meal plan. With that, you’ll get a convenient way to get nutritious and balanced meals, saving you time and effort.
When crafting your meal plan, don’t stick to the same foods every day. By switching things up, you can enjoy a wide range of nutrients that guarantee sound mental health.
Although it’s fine to enjoy some “cheat meals” from time to time, it’s crucial to minimize them. Sugary processed foods can cause blood sugar fluctuations, which, of course, you want to avoid.
Last but certainly not least, remember to stay well-hydrated. Proper hydration will help you maintain mental clarity and focus. Dehydration can lead to mood swings and reduced cognitive function.
Sample meal plan:
Here’s a quick and easy meal plan you can easily include in your daily routine:
Breakfast:
Greek yogurt mixed with fresh berries and a sprinkle of nuts.
Snack:
Carrot and cucumber sticks with hummus.
Lunch:
Grilled salmon with a side of quinoa and steamed broccoli.
Snack:
A piece of dark chocolate and a small apple.
Dinner:
Baked sweet potato with mixed leafy greens and a portion of lean protein (chicken, tofu, or legumes).
Final thoughts
Nutrition is a huge part of sound mental health, and you must approach it as such. What we eat directly influences our mood and overall well-being. Incorporating mood-boosting foods, such as salmon, berries, and leafy greens, into your diet can have a terrific impact on your emotional state.
Maintaining a balanced meal plan with regular, nutritious meals is also very important. By connecting these dots, you can make truly healthy eating habits that’ll positively impact your mental health. Remember, it all begins with the choices you make at the dining table.