It's tempting to avoid the produce aisle during your weekly shopping, but if you're struggling with your mental health, it might be helpful to take stock of how healthy (or unhealthy) your food is. I don't know.
We're not talking about a lifelong detox of salads and juices, just boosting your protein, veggies, and hydration levels. To commemorate Mental Health Awareness Week, we're looking at how small changes in your diet can improve your mental health.
Nutritionist Becca Meadows explains that mental health is influenced by much more than just how we think, feel and believe. “The food we eat makes every cell in our body. Every chemical messenger in our body, from hormones like melatonin that control sleep to neurotransmitters like serotonin that affect mood. contains the elements that make up nutrition.
“If you don't consume the foods you need to support optimal production or the body's ability to act in response to chemical communication, your physical and mental health will suffer.”
This was proven by a recent study that showed how a Mediterranean diet affected participants suffering from depression, Meadows explains. “One group had dietary support and the other group had no support.” One-third of the group who received dietary support not only saw improvement in symptoms, but also decreased depression. had remission, compared with 8% in the group that received no dietary support.
increase fruits and vegetables
Professor Meadows explains that although magnesium is a common deficiency in Western diets, magnesium “plays an important role in regulating neurotransmitters such as serotonin and GABA (gamma-aminobutyric acid)”. Found in whole grains, leafy vegetables, nuts and seeds. In the UK, vitamin D from sunlight is important, as well as fish, eggs, mushrooms and fortified milk. ”
She added that low vitamin D levels are associated with increased risk of anxiety and depression. However, this is one of the more difficult vitamins to get from food, so make sure you take supplements.
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protein and healthy fats
Instead of just choosing a dinner full of carbohydrates, add some protein to it. This is “essential for brain function, repair, and growth,” Meadows says.
“Serotonin is made from a protein called tryptophan. This amino acid is called 'essential' and must be obtained from food. It strengthens the connections between brain cells and supports neurogenesis, or the growth of new brain cells.
So which foods can you get protein from? “Meat, eggs, fish, dairy products, soy, quinoa, and buckwheat contain all the essential amino acids that we can't make on our own.''
One healthy fat to look out for is omega-3, which you can get from your diet. So how can we improve our mood? “It plays an important role in brain development, has powerful anti-inflammatory properties, and has been shown to have beneficial effects on depression and anxiety.”
But where can you find it? “What we really need to support mental health are the EPA and DHA forms of omega-3 found in oily fish such as salmon, sardines, mackerel and anchovies, as well as seaweed.”
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Avoid caffeine
We all know that consuming too much caffeine or alcohol can make us feel sick, but what are the long-term effects? It inhibits the production of neurotransmitters. It also has a negative effect on blood sugar levels, which affects mood and cravings,” explains Meadows. If your mental health is severely affected by alcohol, take a few weeks off and see if it improves. A few cocktails will never leave you feeling depressed for weeks.
On the flip side, staying hydrated can also significantly boost your mood. “Your body needs water so it can absorb all the important nutrients from the food you eat, but more importantly, your brain needs water to function optimally.” Low water intake can lead to anxiety and anxiety. You are more likely to develop depression. This is supported by many studies.
Tired of water? “To make hydration a little more fun, try herbal teas or decaf coffee with your smoothies or soups. I'm a big fan of dash drinks, which can be sipped without sugar or sweeteners,” says Meadows. says.
When to see a doctor
If you don't see any change in your mental health after getting more sleep or changing your diet and exercise, make an appointment to see your doctor.
Meet the experts: Becca Meadows is a nutritionist who aims to help women achieve optimal performance in 16 weeks so they can feel healthier and live better lives. She is the founder of She Thrives, a program of
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