Three Nutrition Strategies to Boost Mental Health
Mental health encompasses our mood, how we cope with stress, and our levels of depression and anxiety. Therefore, mental health affects our everyday life, not just when we are experiencing difficult times. It is remarkable to see how something as simple as what we eat can positively influence our perception of the day, our relationships with others, and our overall sense of well-being.
How Nutrition Impacts Mental Health
One example of how nutrition impacts mental health is that nutrients from our food affect communication in the brain. Several compounds and nutrients have been identified that positively impact the brain by improving cell function, inhibiting cell death, and enhancing the ability to create new thought patterns, also known as neuroplasticity. These nutrients are needed to have an antidepressant neuroprotective effect on our brain.
How our body handles stress is a biological factor that affects mental health. What we eat impacts our body's ability to handle oxidative stress and combat inflammation. Antioxidants in the foods we consume tackle free radicals that could otherwise damage cells and tissues. When we do not eat nutrient-rich foods, chronic inflammation can increase the risk of heart disease and possibly depression.
Lastly, the bacteria in our gut need to flourish to positively impact centers in the brain responsible for mood and to foster other communication that is important to our health. Disruption or imbalance in the community of bacteria in our gut can lead to mood disorders. When we eat a variety of plant foods, it boosts our immune system, physical health, and ultimately mental health.
Nutrition Strategies for Mental Health
Now that you understand the significant impact of nutrition, here are some strategies that can help protect your mental health.
1. Balance Every Opportunity
Enjoy protein and fiber with every meal and snack. Protein and fiber decrease rise and fall in blood sugar and keep you satisfied longer. Protein rich foods boost brain chemicals that regulate mood, motivation and concentration.
2. Increase Plant Foods
Eating a diverse range of plant foods helps the gut thrive! The American Gut Project, a team of leading researchers studying what constitutes a healthy gut, recommends consuming 30 different plant foods per week. Include as many varieties as possible of fruits, veggies, whole grains, nuts and seeds.
3. Consider Foods with Probiotics
Probiotics are the beneficial bacteria in the gut. Not only do we want to feed them well with a variety of plant foods, but it is also important to keep their population numerous. Foods that contain probiotics include: kefir, yogurt, kimchi, sauerkraut, miso and tempeh.
In sum, the power of nutrition is profound. What you eat influences your physical and mental health in numerous ways. For changes to be long-lasting and worthwhile, it is essential to have a healthy relationship with food and to enjoy what you eat!
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