4 Tips For Better Mental Health Through Nutrition

 / 

,
Tips For Better Mental Health Through Nutrition

A large body of evidence suggests that nutrition is as important to mental health as it is to physical health. While picking up foods, we always think about our physical health, but did you know, our diet has considerable impact on our mental wellness too?

If thereโ€™s one lesson Iโ€™ve relearned during the last few months itโ€™s this: what I eat makes a difference in how I feel. The role that nutrition plays in your mental health has been confirmed in numerous studies. Of course, diet and nutrition are not the sole triggers for mental illness. Nor are they the defining reason for subsiding symptoms.

That said, optimizing your nutrition is a great way to help make sure youโ€™re sending your mental health up for success. While I could write a novel on the subject of mental health and diet, I promise I wonโ€™t. Instead, I want to focus this article on two challenges my clients report: depression and anxiety.

nutrition and mental health

Hereโ€™s four easy to implement considerations for nutrition that can help depression and anxiety.

1. Drink Less Caffeine

You know I love my first cup of coffee. Yet, I typically have only that one cup. Thatโ€™s because while a cup of coffee or an energy drink might seem like a helpful energy boost, but it can have a detrimental effect on your mental health if you suffer from anxiety.

Caffeine is a psychoactive drug that can change the mindโ€™s mood or perception. It causes nervousness, tension, and jitteriness. Adding caffeinated products to an already elevated anxiety level is never a good idea.

Many of the side-effects displayed from the use of caffeine are the same as those experienced at the beginning of a depressive episode, or during the onset of a panic attack.

2. Avoid Refined Sugar

Sugar is found in almost everything we eat or drink. There is technically no nutritional value in sugar, and research has indicated that children whose mothers intake higher amounts of sugar while pregnant are more likely to have emotional problems in childhood.

Related: 15 Enlightening TED Talks on Emotional Intelligence

In adults, the risk of depression is greatly increased with diets that include heightened amounts of sugar. The crash from a sugar rush causes mood changes, difficulty focusing, and heavy fatigue.

Everyone knows that tired, exhausted feeling from a sugar crash. Science even shows that it makes decision-making harder.

3. Incorporate Omega 3 Fatty Acids into Your Diet

The initial spark of interest in Omega 3 fatty acids began with the knowledge that depression was much more infrequent in areas of the world where diets are higher in these fatty acids.

Omega 3 acids are crucial for proper brain function. They interact with your mood and alleviate inflammation, which is both helpful in warding off depression. Diets that are rich in Omega 3 can reduce the possibility of depression by as much as 30%.

Related: 10+ Immunity Boosting Foods You Should Have More Often

Some of the foods rich in these fatty acids are:

  • Salmon
  • Trout
  • Sardines
  • Mackerel
  • Oysters
  • Herring
  • Anchovies

Other foods that contain Omega 3 fatty acids include green leafy vegetables (like spinach and brussel sprout), broccoli, walnuts, chia seeds, and flaxseed.

Cod liver oil and flaxseed may be taken as a supplement if youโ€™re concerned that you might be deficient in Omega 3โ€™s. Harvard University is studying the effects of Omega 3โ€™s, alone or with vitamin D, for the prevention of depression in adults.

Watch this video to know how nutrition affects mental health:

4. Consume Vitamins D and B

Did you know that most Americans have low levels of Vitamin D? It was one of the things my doctor noted in my last blood work.  So, I sure have paid better attention to how to get enough in my daily diet. And it can be easier than you think. 

Many of the foods rich in Omega 3 fatty acids are also great sources of vitamin D, which is a vital part of healthy brain functioning in mood, problem-solving, focus, and reasoning.

Insufficient vitamin D intake can lead to anxiety and depression. Along with the foods containing fish oil, good sources of vitamin D include egg yolks, beef liver, orange juice, mushrooms, and some cereals.

Related: Music Therapy for depression โ€“ how can it heal you?

The rawest, most potent source of vitamin D is sunlight. Depression is at a higher incidence when sunlight is diminished during the winter months. Sunset is hours earlier than in the spring and summer months so make sure you plan accordingly and get outside!

Related: Diet & Depression: 6 Ways Food Impacts Your Mental Health

B complex vitamins help control neurotransmitters like serotonin. The best ways to get B complex vitamins are from meats, whole grains like brown rice and barley, green leafy vegetables such as broccoli and spinach.

Legumes, nuts, and seeds like sunflower seeds and almonds are also high in B complex vitamins. Also rich in B vitamins are fruits such as citrus fruits, avocados, and bananas. Supplements are also available for B complex vitamins.

Healthy eating habits are good for the waistline but are good options to explore for improvement in mental health. Depression and anxiety can be debilitating and scary to deal with, never be afraid to reach out for help.

Are you ready to boost your mental health through nutrition? Share your thoughts in the comments.


Written by - Debra Smouse
Originally appeared on - Debra Smouse
Tips Better Mental Health Through Nutrition Pin
Tips For Better Mental Health pin
Tips For Better Mental Health Through Nutrition pin

— Share —

— About the Author —

Response

  1. Molly Avatar
    Molly

    Where is the 4th one? There’s only 3

Leave a Reply



Up Next

30+ Truths About Diet Culture, Eating Disorders, And The Process of Healing

Honest Truths About Diet Culture And Eating Disorders

Diet culture impacts so many people all over the world, and unfortunately, much of it’s impact is negative and harmful. If you are struggling with an eating disorder, then you’ve come to the right place. These truths about diet culture will help you understand it’s repercussions, and motivate you to live your life in a much healthier way.

If you are struggling with food or an eating disorder, these helpful points may offer you the nudge you need to change your relationship with food.

Related: Diving into Diet Culture Definition: 5 Startli



Up Next

The Science Of Sleep: 7 Tips For Fixing Your Sleep Schedule Like A Pro

The Science Of Sleep: Tips To Fix Your Sleep Schedule

Do you ever wake up feeling groggy, tired, and lacking the energy to tackle the day ahead? Many people struggle with sleep-related issues that can significantly impact their overall well-being. However, understanding the science of sleep can help you unlock the secret to better health and enhanced productivity. 

Letโ€™s explore the fascinating world of sleep, discuss the importance of sleep for productivity, and learn some practical tips on how to fix your sleep schedule. So, grab a cozy blanket, settle in, and let’s explore the science of sleep together.

The Science of Sleep: Unveiling the Mysteries of Slumber

Sleep is a complex biological process that involves intricate interactions



Up Next

Is It Contamination OCD? 10 Concerning Signs You Shouldn’t Ignore

Clear Contamination OCD Symptoms You Shouldn't Ignore

Ever feel like you just can’t shake off those nagging thoughts or feeling that something is dirty? Maybe you find yourself washing your hands until they’re raw and bleeding, or avoiding certain places because they don’t feel clean enough. All these signs point to contamination OCD that you didn’t realize you might have.

But fear not, you’re not alone, and there are ways to manage it.

Before we get into the signs and treatment, below are some of the reasons behind what causes Contamination OCD symptoms.



Up Next

Why The Best Time To Have Coffee Isn’t Right When You Wake Up!

Best Time To Have Coffee: Reasons It's Not Early Morning

Are you part of the club that canโ€™t even think about starting their day without the warm embrace of a good ole cuppa? You might want to rethink your morning ritual because it turns out the best time to have coffee in the morning is not when youโ€™re up on an empty stomach.

Although chugging down a steaming cup of coffee sounds like the perfect way to kickstart the day, there is growing evidence that suggests why you shouldn’t drink coffee first thing in the morning and wait a little longer before taking your first sip. 

So, letโ€™s examine whatโ€™s the best time to drink coffee in the morning and why you should refrain from an early morning brew.

So, what is the best time to have coffee in the morni



Up Next

The Healing Power: How Empathy Boosts Your Immune System

How Empathy Can Improve Your Immune Response: Best Way

Empathy isn’t just about understanding othersโ€”it could boost your health too. Learn how empathy can improve your immune response and be a unique pathway to well-being.

How does empathy work on a biological level to boost your immune system? 

Research indicates that you can heal faster when your body receives messages such empathy, kindness, and tolerance. These trigger an initial immune responseโ€”then your bodyโ€™s natural healing forces can kick in too.



Up Next

Why Cameron Diaz Supports Separate Bedrooms For Couples: Is It Key To A Happier Marriage?

Separate Bedrooms For Couples: Strong Reasons Why

In a world where we are always sharing everything, Cameron Diaz has a fresh take on love: separate bedrooms for couples. Yes, you heard that right!

The actor has recently been in a conversation about how couples who sleep in separate beds are happier โ€” and itโ€™s got us questioning everything too.

Why Do We Need Separate Bedrooms For Couples?

Youโ€™re lying in bed, ready to drift off to sleep when you hear itโ€ฆ A chainsaw-like noise ringing through your ears. Itโ€™s your partnerโ€™s snoring โ€” and itโ€™s not the cute gentl



Up Next

The Different Types Of Sleeping Positions And Their Impact On Your Health

Sleeping Types of Sleeping Positions and Their Benefits

Did you know that we spend about one-third of our life sleeping or at least trying to fall asleep? Most of us love to sleep. It helps us rest, reset and rejuvenate. But all of us have our own favorite sleeping positions and different types of sleeping position can offer different benefits. 

Well, there are mainly three types of sleeping positions – back, side, and stomach. While the position may vary a bit depending on the sleeper, these three positions are among the most popular. But which one is the perfect posture to sleep? And how does sleeping position affect health?

Thatโ€™s what we are here to find out today. Whether you sleep on your side, back or stomach, it is essential to know about the different types of sleeping position and how it can affect our health so that you can have comfortable and uninterrupted sl