How Eating Affects Your Mental Health – Food For Your Mood
Rightly said that “Never underestimate the power of good food”
You must have experienced that when you eat well you feel good and that’s the power of food that we all need to understand. Food is not only to fill the tummy or satisfy the hunger, but it’s beyond that. As per recent research, it has been said that food can even reduce depression and helps in controlling the spread of other psychological disorders. Hence, food plays a vital role in maintaining the mood.
If you get in touch with a dietician, you will get a plethora of options but when it comes to adopting one, they normally check your medical report so that as per your body you get the right diet. Another study has claimed that a Mediterranean-style diet helps a lot in naturally treating your mood, as it contains legumes, cereals, fish, grains, fruits, nuts, and oils like olive. Now the amalgamation of these ingredients boosts your brain cells and makes your mood happy. This leads to a decrease in the effects of psychological disorders.
After knowing so much about the relation between food and mental health, let’s see what science have to say about it :
Science in relation to diet and mood
The production of neurotransmitters, chemical substances are influenced by billions of bacterias that are present in your GI tract, now this carries frequent messages from the gut and reaches it to the brain.
Thus, when you eat healthily, then it promotes the development of good bacteria, which leads to positive effects on the production of neurotransmitters. On the other hand, if you maintain to eat junk food then it can cause inflammation that will hinder the production. Your brain will get the positive messages clearly and loudly when the neurotransmitter is in good condition. But when the production goes wrong then the mood will automatically turn in the same direction.
In the gastrointestinal tract, it is said that sugar plays a vital role in developing inflammation and bad bacterias. But on the other hand, sugar can also temporarily raise the feel-good neurotransmitters such as dopamine. This is also not good for you as per the research, as the outcome is a fleeting sugar rush that is pursued shortly, consequently by a crash which is not good for your mood.
Therefore, when you take an oath to stay in good relation with healthy food, you are actually inviting fewer mood fluctuations, and complete satisfactory outlook, and an enhanced capability to focus. On the contrary, if you stick to an unhealthy diet, you are actually increasing the risk of stroke and dementia. Hence it is important to get in touch with professionals and take A Guide to Personal Wellness, where you will get to know more about how diet plays a vital role in your complete wellness program. It’s important to know how and what can affect you directly and indirectly in many ways.
Foods that keep you healthy
Moving forward with the thought that then what should be there on your plate. Here’s a quick analysis of what to look for when you visit the grocery store next time.
Hyperactivity and depression can get worse by consuming preservatives, food coloring, and other similar additives. So make sure when it comes to eating, you only consume real food or food that is very less processed and still has healthy ingredients.
Full of fiber food will help in absorbing glucose or food sugar at a slow pace and helps you in the process of avoiding sugar crashes and rushes. It has been noticed that plant-based foods have fibers in adequate quantities as well as whole grains and beans.
Berries, green vegetables (leafy), spices like turmeric, and food that has Omega-3 fatty acids such as black chia seeds and salmon, have the nutrients that fight against inflammation. If you intake too much dark chocolate, well do not eat too much because it has sugar also with antioxidants.
The production of dopamine can be done easily with Vitamin B without forcing it to rush just like sugar. Make sure you add lentils, leafy vegetables, and cantaloupes for vitamin B.
The production of serotonin is done by Vitamin D and we get natural Vitamin D from the sun. Hence, it’s good to take out a few hours for sunbathing, but do it till the time you are comfortable and easily bear the rays. Another very good source of Vitamin D is mushrooms (maitake, reishi, and cordyceps), so if you don’t have enough sun rays, you can opt for this option.
From keeping the heartbeat steady to nerves and muscles functionality, magnesium helps a lot. Whereas the deficiency of magnesium can harm the bacterias in your gut and can become a reason for anxiety and depression. Ensure that you take these natural sources in your bag while grocery shopping – spinach, cacao nibs, cashews, almonds, and dark chocolate. Even bananas
and beans are good sources of magnesium.
Hence, these are the items you need to buy when shopping for groceries. And it has been said that if you start taking and consuming good nutrients at an early age then you will be more healthy in your old age. Poor diet leads to poor mental health that can cause you difficulties in your 40s and 50s.
Nonetheless, there are a variety of inequalities that can add a lot to poor mental health development. Factors like poverty, deprived communities, and poorer physical health can lead to complicated relationships with bad nutrients. Ultimately facing bad physical health as well as mental health.
Not only this but when we are talking about physical health, the problem that comes with the poor diet is obesity and as per the recent statistics it has been increased from 4% to 18% globally. Now that’s a big jump, therefore, someone from somewhere needs to take the first step and start following a healthy diet so that it doesn’t directly affect your mental health.
Normally people with obesity face low confidence issues, depression, and anxiety, now to control them you need to go through plenty of consulting sessions. It’s better to start eating healthy and control your obesity that will automatically lead to a reduction in depression and other related psychological problems.
A healthy diet and brains are co-related and need to be taken care of mutually. If you need a healthy mind, good mood and extraordinarily healthful life then start being cautious about what you fill your stomach with, as every bite matters.