Eating Well for Mental Health

From a young age, we learn that eating well helps us look and feel our best. But did you know that good nutrition also has a big impact on our mental health? Eating a healthy, balanced diet can help us think clearly and stay alert. It can also improve our concentration and attention span.

On the other hand, a poor diet can make us feel tired, affect our decision-making and slow down our reaction time. In fact, eating poorly can make stress and depression worse. One major issue is our reliance on processed foods, which are high in flours and sugar. These foods train our brains to crave more of them instead of nutrient-rich options like fruits and vegetables.

Processed foods are often addictive and stimulate the pleasure centers in our brains. To stop craving unhealthy foods, we need to stop eating them. When we cut out added sugars and refined carbs, we actually change how our brains work.

Stress and Depression

Sugar and processed foods can cause inflammation in our bodies and brains, which may contribute to mood disorders like anxiety and depression. When we're stressed or feeling down, we often reach for these foods for a quick boost. During busy times, we might skip a proper breakfast for a cup of coffee, or choose fast food over fresh fruits and veggies. When we're feeling low, a pint of ice cream might become dinner, or we might skip dinner altogether.

The American Dietetic Association says that people tend to eat too much or too little when they're stressed or depressed. Eating too much can make us feel sluggish and lead to weight gain, while eating too little can leave us exhausted. Both habits can be hard to break and make things worse. But there's hope!

To improve your mental health, focus on eating plenty of fruits and vegetables, and foods rich in omega-3 fatty acids like salmon. Dark green leafy veggies are especially good for your brain. Nuts, seeds, and legumes like beans and lentils are also great brain foods.

A Healthy Gut

Researchers are finding more evidence that "you are what you eat," especially when it comes to the connection between our guts and brains. Our guts and brains are linked by the vagus nerve, allowing them to communicate. The gut can influence our emotions, and the brain can affect the type of bacteria in our gut.

The American Psychological Association says that gut bacteria produce neurochemicals that help regulate our mood and other mental processes. About 95% of our body's serotonin, a mood stabilizer, is produced by gut bacteria. Stress can reduce the number of beneficial gut bacteria.

Mindful Eating

Paying attention to how and what we eat is a key step in ensuring we get balanced meals and snacks. Many of us don't pay close attention to our eating habits, so nutritionists recommend keeping a food journal. Writing down what, where and when you eat can help you understand your patterns.

If you tend to overeat when stressed, try stopping to write down your feelings when the urge to eat arises. This can help you figure out what's really bothering you. If you tend to undereat, try scheduling five or six smaller meals instead of three large ones.

Learn more about mindful and emotional eating.

Sometimes, stress and depression are too severe to manage alone, and eating disorders can develop. If you struggle to control your eating habits, whether you're eating too much or too little, your health could be at risk. In such cases, seeking professional counseling is important. Asking for help is a sign of strength, not weakness.

Brain Food

Our brains and nervous systems need good nutrition to build new proteins, cells, and tissues. To function well, our bodies need a variety of carbohydrates, proteins, and minerals. Nutritionists suggest eating a variety of foods to get all the nutrients that support mental functioning.

Here are the top three foods for a healthy mental diet:

• Complex carbohydrates: Foods like brown rice and starchy vegetables provide energy. Quinoa, millet, beets, and sweet potatoes have more nutrients and keep you satisfied longer than sugary snacks.
• Lean proteins: These give you energy and help your body think and react quickly. Good sources include chicken, meat, fish, eggs, soybeans, nuts and seeds.
• Fatty acids: Essential for brain and nervous system function, you can find them in fish, meat, eggs, nuts and flaxseeds.

Healthy Eating Tips

• Avoid processed snacks like potato chips, which can hurt your concentration.
• Be mindful of where and when you eat. Avoid eating in front of the TV, which can lead to overeating. Instead, sit down, relax, and really enjoy your food. Chew slowly and savor the taste and texture.
• Choose healthy snacks like fruit, nuts, hard-boiled eggs, baked sweet potatoes, or edamame for more energy.
• Don't shop when you're hungry to avoid unhealthy impulse buys.
• Eat healthy fats like olive oil, coconut oil, and avocado to support brain function.
• Make a healthy shopping list and stick to it.
• Skip sugary snacks like candy and soft drinks, which cause energy spikes and crashes.