Date of the last update: 20.03.2024
Nowadays, the importance of taking care of one’s mental health is increasingly recognised and appreciated. It turns out that in addition to therapies and meditation, diet can also have a huge impact on our emotional wellbeing. The relationship between diet and mental health is a fascinating field of research, increasingly recognised by the scientific community. It turns out that what we eat affects not only our physical condition, but also our emotional wellbeing and a balanced diet can be a key part of maintaining mental health.
Table of contents:
- How does diet affect mental health
- What improves mental health? What to eat to feel better?
- What makes mental health worse?
- Conclusion
You can read this article in 3 minutes.
How does diet affect mental health
Diet plays a key role in mental health. Research increasingly confirms that what we eat affects our emotional wellbeing. An unhealthy diet, high in processed foods, sugars and trans fats, can lead to poor mood, feelings of fatigue and lack of energy. On the other hand, a healthy and balanced diet, rich in nutrients such as vitamins, minerals, proteins and healthy fats, can support mental health and improve mood.
What improves mental health? What to eat to feel better?
Omega-3s and Brain Health
One of the key dietary components beneficial for mental health is omega-3 fatty acids, found mainly in oily fish, walnuts and flaxseed. Research suggests that regular consumption of omega-3s can help reduce symptoms of depression and anxiety and improve cognitive function.
Protein and Neurotransmitters
Protein, found in meat, eggs, fish and legumes, play a key role in the production of neurotransmitters such as serotonins and dopamine. Adequate intake of protein can influence the regulation of mood and emotional states.
Healthy Carbohydrates for Energy
Complex carbohydrates, such as whole-grain cereals, vegetables and fruit, provide the body with a steady supply of glucose, which is essential for proper brain function. Keeping blood glucose levels stable can counteract mood swings.
Micronutrients and Vitamins for a Balanced Mood
Micronutrients, such as magnesium or zinc, and B vitamins have key functions in mood regulation and stress reduction. Deficiencies of these nutrients can lead to mental disorders, so it is worth ensuring having an adequate intake.
Probiotics and Gut and Mind Health
Recent research suggests a link between gut health and mental health. Consumption of probiotics, present in pickles, natural yoghurts or dietary supplements, can support the bacterial balance in the gut, resulting in improved mood and cognitive function.
What makes mental health worse?
There are many factors that can worsen mental health. One of those factors can be an unhealthy diet, rich in processed foods, trans fats and high amounts of sugar, can negatively affect our mood and emotional wellbeing. Consumption of excessive alcohol and stimulants can also contribute to poor mental health, causing mood swings and depression.
Lack of regular physical activity and a sedentary lifestyle also can lead to poorer mental health, increasing the risk of emotional problems. Stress, both short-term and long-term, can negatively affect mental health, leading to anxiety, depression and other disorders. It is important to be mindful of these factors and try to avoid them to ensure good mental health.
Check out also: Diet and a healthy heart – what to eat and what to avoid?
Conclusion
If we are concerned about looking after our mental health we should focus on a proper diet, choosing low-processed foods such as vegetables, fruit, whole grains, healthy fats and protein sources. Excessive consumption of sugar, alcohol and processed foods should be avoided. Nutrients such as Omega-3, amino acids and B vitamins play an important role in the proper functioning of the nervous system and maintaining emotional wellbeing. Regular physical activity and effective stress management are also key to mental health. It is important to understand that through a healthy diet you can support your mental health and improve your mood.
