Imagine taking a bite into your favorite dessert and the euphoria you feel. At the moment, we feel happy and enjoy every indulgent bite till it is gone, but does this boost our mental health? Evidence suggests that your favorite dessert, despite the temporary happiness you feel, could hinder your mental health in the future.
(Source: Spoon University)
Before instilling a healthy workout routine and establishing healthy eating habits, I convinced myself that eating ice cream would make me feel happier. Not only was my unhealthy eating an excuse to feel additional happiness in my day to day life, but it was also a coping mechanism for my crippling mental health. I often told myself after a rough day, “Ice cream will make you feel better” even though it did not solve my ongoing issues. It was not until I learned that food is a form of fuel for not just your body, but for your brain till I noted significant improvements in my daily mood and functioning. But, how exactly is food fuel for your brain?
(Source: Harvard Health)
According to a piece written by Harvard University researchers, neurotransmitters including serotonin are directly linked to your gastrointestinal tract. Serotonin is a type of neurotransmitter that is associated with happiness and is crucial to helping with your sleep, the way you eat and digestion. In the article, the researchers revealed that 95% of the serotonin your body creates comes from your gastrointestinal tract since this tract is lined with neurons, which are nerve cells that travel to the brain. The piece further explained that “good” bacteria, which improves digestion, helps with neural pathways from your gastrointestinal tract directly to the brain. Other foods, such as those high in refined sugar or are processed, can deteriorate how your body manages insulin and increase inflammation. The article also revealed that there is a relationship with worsened brain function and a diet with too much refined sugars along with an increased chance of developing mood disorders, such as depression.
(Source: Pinterest)
So, now that we understand the science behind food’s correlation to mental health, what can you do to ensure your mental health is at its fullest potential? Mental Health America and Psychology Today suggest:
Consume more fresh fruits, vegetables, whole grains and lean proteins. The “Mediterranean diet” is typically used as an example of a diet rich in these four components.
Intake more vitamin B12, which is found in fish, eggs, and milk products. Studies have shown that people who lack the necessary amount of B12 have greater chances of developing depression, fatigue, poor memory, etc. and is associated
If you are pregnant, ensure that you are ingesting a sufficient amount of folic acid, which is found in numerous vegetables, peanuts, fruits and whole grains. Pregnant women that are deficient in folic acid have an increased potential of giving birth to a child with developmental issues and can develop mental illnesses as adults.
Avoid sugary drinks and excessive caffeine and instead drink water and tea, if you need caffeine. For those suffering from anxiety disorders, too much caffeine has been noted to trigger panic attacks.
Do not skip breakfast and avoid lunches and dinners that are fried, high in refined sugar or consist of high amounts of dairy.
Consume more vitamin D found most notably in orange juice.
From experience, beginning this dietary change is difficult and will entail occasional setbacks. Nevertheless, once adjusted to this new lifestyle, your mental health, and the way you view the world will significantly change and lead you to a happier and healthier life.