Mental Health
Mental Health and Nutrition
It is widely known that nutrition plays a big role in our physical health. But what about our mental health? Numerous studies shows that nutrition directly affects our brain and as well as emotional well-being. Think about it. Your brain is always “on”. Your brain works hard 24/7, even while you are asleep. This means your brain needs fuel in order to work effectively. That “fuel” comes from the foods you eat. Not surprisingly, what’s in that fuel makes difference. It simply means that what you consume everyday directly affects the function and structures of your brain, and eventually your emotions, moods, and even a mental health.
According to the National Institutes of Health, consuming foods with full of nutrition promotes the growth of good bacteria which it turns into a good chemical on your brain. Your mental state then reflects based on these chemicals. When you consume foods with rich amount of nutrition, you are setting yourself up for fewer mood swings and it will ultimately improve concentration and attention span. Conversely, an inadequate diet can lead to a chronic fatigue and ultimately slowing down your reaction time. In fact, it will aggravate your mental health, and may even lead to anxiety, stress, dementia, stroke, and depression.
Empower
Growth
The Science Behind Mood and Food
6 Benefits of Good Nutrition
1
Improves overall brain function
4
Reduces anxiety, stress, and depression symptoms
2
Improves overall energy level
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boosts mood
3
Builds a strong self-esteem and self-confidence
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better sleep and increased cognitive function
As Dr. Deborah Fernandez-Turner (Deputy Chief Psychiatric Officer at Aetna) said, “It makes sense that what we put in our body would also impact our mental health... Good health describes a condition of optimal well-being. That means the body and the mind, operating in harmony. Both are equally important when defining your health journey.”
Healthy Eating Tips
- Stay away from processed snack and sugar-filled snacks, which can impair the ability of concentration. Instead, consume healthy snacks, such as fruits, nuts, and boiled egg
- Try consuming healthy fats, such as olive, avocado, or coconut oil
- Try consuming fiber (plant based foods), antioxidants (berries and leafy green vegetables), folate (types of vitamin B), and vitamin D (helps with the production of serotonin, such as mushroom)
- Create a healthy shopping list
Grajek, M., Krupa-Kotara, K., Białek-Dratwa, A., Sobczyk, K., Grot, M., Kowalski,
O., & Staśkiewicz, W. (2022). Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Frontiers in nutrition, 9, 943998. https://doi.org/10.3389/fnut.2022.943998