Everyone is aware of dry fruits’ benefits for health, however,…
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Are food and mental health connected? Yes, our eating habits are directly related to our mental health. Poor eating can make you sick and are also responsible for mental disturbance. However, good eating habits can lead to better mental health and unhealthy eating can cause long-term problems due to nutritional deficiencies. In addition, we can’t cure our mental health without the right food, sleep, and a healthy lifestyle. Here, in this blog, we will discuss how food for mental health works and improves our overall health.
Anxiety, stress, depression, eating disorders, hypertension, etc. are some most common mental health issues that can also cause many other chronic diseases. However, it is important to monitor not only your physical condition but also take care of your mental health too. Only a few people know that some foods can have a positive effect on this condition. Also, it is found that people who take a balanced diet have lower levels of anxiety and depression.
So, how do you know you’re taking the right diet, and what foods are good for mental health? We will answer all these questions through this blog but before that let’s know what is mental health and what are the factors responsible for mental health. Read further!
What Is Mental Health?
Health is a special gift that is given to a person from birth, but this modern rhythm of life makes us often worry and experiences stress. And some situations are literally having an extremely negative impact on mental health. But what is mental health, and how is it affecting our physical health too?
Mental health is a situation when the mind and body are not aligned properly. However, a person who seems completely healthy can be mentally ill or vice versa. In other words, mental illness is a state of mind where our emotions are not controlled and we experience stress, anger, and depression all the time. But this may not be the situation for a mentally stable person. They are more socially and psychologically active and live full life.
People who are not healthy mentally may also experience other bad health conditions such as being overweight, obese, high blood pressure, diabetes, etc., and opting for bad eating habits can make these situations even worse. So, to control the situation it is recommended to take only a healthy diet.
Factors That Are Responsible For Bad Mental Health
Many factors can directly affect mental health some of them are listed below:
- Lack of proper nutrition
- Bad living conditions
- Emerging stressful situations
- Your relations with your family and friends
- Heavy workload
- Unfavorable environment, etc.
We can’t control all of them but we can at least take a step forward toward a healthy lifestyle and include the right food for mental health in our diet.
How To Maintain Good Mental Health?
The methods of achieving good mental health can vary from person to person. Some may love to travel or some loves to swim to condition their minds. But, here are four major components that help keep your mental health stable.
Healthy Food: Eating the right balanced food may not only improve your mental health but also prevent you from many other diseases. Foods for mental health will keep you fit and healthy which will automatically help boost your mind. It will allow you to think positively and keeps you active all the time.
Better Sleep: Sleeping on time plays a key role in better mental health. It will increase the alertness of your mind, reduce stress, and keeps you fit and healthy too. Many people get confused about the best time to sleep for a good mood and better health, then the answer is sleeping between 9:30 to 10:30 pm is the best for good health.
Physical Activeness: It is proven that people who are into some kind of physical activity, such as swimming, gymming, sports, etc. are less prone to mental health issues. However, people suffering from mental health are recommended to follow some physical activity to stay away from mental illness. It also said that yoga for concentration also helps fight many mental health problems.
Interesting Hobbies: Your hobbies can work as medicine for improving better mental health. Hobbies such as reading books, traveling, cooking, music, painting, etc. will help you refresh your mind. Also, your hobbies improve your thought process and keep you happy always. According to studies, people who follow their hobbies and passion live a longer and healthy life.
How Does Food For Mental Health Help Control Our Mood?
Foods that we consume directly impact our gastrointestinal tract which is also called the second brain because it produces 95% of serotonin. Serotonin is a powerful neurotransmitter that helps regulate sleep, improve appetite and mood and also reduce body pain.
Surprisingly, billions of other good bacteria are also greatly influenced by the proper functioning of the body. These bacteria work as a barrier against toxins and bad bacteria in the intestinal mucosa. However, it improves the absorption of nutrients from food and activates the nerve pathways that run directly between the intestines and the brain. This is why eating a healthy diet is very crucial for maintaining a balance between mind and body.
What Are The Best Foods For Mental Health?
We all know that our mental health is closely related to our physical health. Therefore, it is very important to keep your diet balanced for better physical as well as mental health. Keeping these in mind we have listed some most popular but healthy foods for mental health. The following foods are also best for people who aim to lose weight for a good mood. So, let’s check out the list below:
Vegetables And Fruits
Adding more leafy green vegetables and fruits boosts mental health. Eating green leafy vegetables helps supply enough nutrients to the body. Green vegetables and fruits in your high fiber diet will help improve digestion and increase metabolism, which may help reduce mental stress and caused by indigestions and acidity. Including green leafy veggies in your is also recommended if you want to lose some extra pounds gained by bad mental health conditions.
Whole grains such as oats, wheat, barley, beans, rice, etc. are a rich source of carbohydrates that helps the brain convert energy from carbohydrates. Grains are beneficial for a healthy body. It gives you a sense of satisfaction, reduces acidity, and digests slowly. This will allow your brain to absorb enough glucose and become a consistent source of energy. Eating carbs and including low calorie foods in your diet also keeps you fit and promotes healthy weight loss.
Dry Fruits And Nuts
Nuts and dry fruits are a rich source of omega-3 fatty acids that helps in brain development and keeps it hydrated. Nuts and dry fruits such as cashew benefits us by providing oxygen to the brain cells, and almonds contain phenylalanine that helps produce dopamine to boost your mental health. To enjoy its maximum benefits eat overnight-soaked almonds in the morning with milk. Also, you can have a hand full of dry fruits as an evening snack to satisfy your little hunger and balance your mood swings.
Are you a chocolate lover? Then there is good news for you. Now you don’t have to scarify your favorite dark chocolate because it is one of the best foods good for mental health. According to studies, people who eat chocolates experience better mental health. This is because dark chocolates are antioxidant in nature that boosts the healing process, stimulate brain function, and keeps you concentrated. Also, eating chocolate gives you energy and lowers blood pressure.
Fish And Chicken
Fish, poultry, salmon, and chicken are all sources of healthy and versatile protein. It helps repair brain cells and form new cells. The omega 6 present in the fish helps cure mental health problems such as depression, bipolar disorder, and other mental illnesses too. Cook properly, fish and chicken before eating to enjoy its maximum health benefits.
Avocado benefits our mental health because it contains a rich amount of healthy fats that help regulates brain functions. These are also the best food for losing weight. It supplies enough nutrients to the body and helps convert stored fat into energy. It also helps digestion and reduces other digestive problems such as constipation, bloating, indigestion, etc. to promote better mental and physical health.
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How Does Food For Mental Health Affect Brain Function?
By eating the right foods, you improve your mood, well-being, and concentration, and also reduce stress levels and the risk of depression.
Focus on eating plenty of fruits and vegetables, as well as foods rich in omega-3 fatty acids such as salmon. Dark green leafy vegetables like spinach, broccoli, etc. protect the brain. Also, nuts, seeds, and legumes: walnuts, almonds, chia, and flax seeds, as well as beans and lentils affect our brain positively.
Choose whole grains rich in complex carbohydrates like oatmeal and whole-grain bread. Try to avoid foods that contain simple carbohydrates, including sweets and carbonated drinks. Drink plenty of water. All this relieves anxiety.
Improve Brain Function
Vegetable protein rich foods and fish, beef, chicken, turkey, tofu, beans, eggs, yogurt, and berries, etc. increase levels of dopamine and norepinephrine, brain chemicals that play an important role in maintaining a good mood, motivation, and concentration.
Nuts and seeds are good sources of vitamin E. Dark chocolate also has powerful antioxidant properties and contains natural stimulants such as caffeine, which increase concentration and focus. Eat a handful of nuts and a few pieces of dark chocolate a day to get all the nutrients you need with minimal extra calories or sugar.
Removal Of Fatigue
Spinach and broccoli are rich in folate, which helps fight fatigue, tiredness, and stress.
Tips To Reduce Stress – By The Dietitian Mac
We always talk about stress and its harm full effects on the body, but nobody tells you how to cure stress. However, in this video, we have come up with healthy tips to reduce stress while working from home. Watch it to get positive results!
Let’s Wind Up!
Healthy eating is just one way to improve mental health. In addition to staying physically active, spend enough time in nature and improve your mental health and help relax your body too. To know more about healthy living and the best diet plans, you can reach out to Fitelo’s dietitians and health experts.
Frequently Asked Questions
Q: How To Reduce Stress And Improve Mental Health?
Ans: There are many ways to reduce stress such as healthy food, practicing your favorite hobby, better sleep, etc. that helps you to feel good and improve your mental health.
Q: Which Foods Are Good For Mental Health?
Ans: Less spicy, nutritious rich foods are good for mental health. You can try mixed veg brown bread sandwiches, idiyappam recipe, etc. contain fewer spices healthy for your mental and physical health.
Q: What Foods Should Be Avoided For Mental Health?
Ans: People suffering from bad mental health should eliminate fried, oily, spicy foods from their diet to reduce mental stress and depression.
Q: What Are The 5 Primary Nutrients For Mental Health?
Ans: Vitamins, omega-3 fatty acids, fiber, folate, and carbohydrates are the most primary nutrients you should include in your food for mental health.
Q: What Improves Mental Health The Most?
Ans: Healthy food, physical activities, and good sleep work better to improve mental health and promote healthy living.
People who suffer from mental health such as stress, depression, anxiety, etc. also start feeling physically ill. It can lead to chronic diseases such as diabetes, high blood pressure, etc. So, to cure diabetes you can have diabetic fruits as well in your mental health diet plan. Also, developed a healthy lifestyle for better results. So, live healthily and stay healthy!
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.