Opening Statement:
Mental health is not only associated with the brain. Neurotransmitters, which affect your mood, aren't just made in the brain, they're also produced by gut cells. For example, serotonin (a “feel good” neurotransmitter) is linked to mental well-being, and up to 95% of it is made in the gut. That means what goes into your gut impacts your mood. Research and evidence prove that there is a definitive link between what we eat, how we feel mentally, and emotionally.
Interesting Facts from Recent Studies
· Mental health improves when people start to eat better, and there are other ways that food impacts mental health
· Eating a certain type of diet may improve your mood
· There is substantial global research that examine what people eat (or don’t eat) and how it correlates with their moods
· Research conducted in different cultures and locations throughout the world, prove that the studies reach the same conclusion
· Individuals who eat plant-based diets, such as those high in legumes and beans, fruits, vegetables, and nuts/seeds but low in processed foods and excess sugar, do better from a mental health standpoint as stated by various health care professionals
· Other research has been reproduced several times in following studies. For example, many researchers have looked at whether diet can affect depression. The answer continues to come back as a positive yes.
How Does Your Diet Affect Your Brain?
Beyond your gut health, what you eat affects several physiological and biochemical systems in the body.
Your Diet Plays a Role In:
· Nutrient balance: A balanced diet rich in essential nutrients such as omega-3 fatty acids, vitamins, minerals, and antioxidants supports optimal brain function and neurotransmitter production, essential for regulating mood
· Blood sugar levels: Foods high in refined carbohydrates and sugars can cause rapid spikes and crashes in blood sugar levels, leading to mood swings, irritability, and fatigue. On the other hand, complex carbohydrates, fiber-rich foods, and balanced meals help stabilize blood sugar levels and promote sustained energy levels and mood stability
· Serotonin production: Serotonin, often referred to as the "feel-good" neurotransmitter, is produced in the brain and the gut. Foods rich in tryptophan, such as turkey, chicken, nuts, seeds, and dairy products, can support serotonin production and promote a positive mood
· Micronutrient deficiencies: Not getting enough essential vitamins and minerals, such as vitamin D, B vitamins, magnesium, and iron, is associated with mood disorders and depressive symptoms.
· Inflammation: Often triggered by diets high in processed foods, refined sugars, and unhealthy fats, chronic inflammation is linked to an increased risk of depression and other mood disorders. Anti-inflammatory foods, including fruits, vegetables, fatty fish, nuts, and seeds, can help reduce inflammation and support mental well-being
Additional Findings and Facts
· Food can either reduce the amount of inflammation in the body or increase the amount of inflammation in the body
· Inflammation means increased risk for depression, stress, anxiety, other mental health issues
Which Foods Are Linked to Better Mental Health?
While it’s true that certain foods are more nutritious than others, findings through research have shown that if you’re eating a diet full of fruits, vegetables, whole grains, beans and legumes, and nuts/seeds, you are likely getting the vitamins and nutrients you need.
If you want to prioritize your mental health through the foods you eat, keep these additional guidelines in mind:
· DO eat foods with complex carbs, like whole grains and fruits, which can help keep your mood stable by giving you energy that lasts longer.
· DO eat foods rich in omega-3 fatty acids, such as fatty fishlike salmon, walnuts, and flaxseeds, which are linked to better mood and brain health.
· DO eat fermented foods like yogurt, kefir, and kimchi, which contain probiotics that can support a healthy gut, which is linked to improved mood and mental health.
· DO NOT eat foods with lots of sugar and refined carbs, like soda, candy, and white bread, which can make your mood swing up and down because they mess with your blood sugar.
· Try to make 80-85% of what you’re eating healthy, and pull back on the things we know don’t have positive effects
· Reduce the number of processed foods you’re eating and try to increase whole grains, beans and legumes, nuts and seeds, fruits, and vegetables
How to Improve Your Diet to Improve Your Mood
· Healthy eating starts at the grocery store
· Stay away from the highly processed chips and baked goods
· Try to focus on the enjoyment of eating less processed foods
· Educate yourself by understanding the why behind what you’re doing can motivate you to stay the course
· Do more research online and find recipes and foods that taste good to you
Closing Statement:
As many health care professionals state: “An educated and empowered person is the best patient as they are educated to eat healthier and to lead a happier life.” FACT…If you eat better, you’ll feel better physically, then feel better emotionally. I find it to be a snowball effect. As for myself, since I’ve added more greens, fresh fruit, and eating less fried foods in my daily diet, I have been feeling better and have more energy. There are so many fantastic and easy recipes online to try and to help everyone stay healthy.
Source of Information: Various Google Searches and Printed Marketing
Until Next Week, Stay Safe and Well!
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