The food we eat helps us keep going throughout the day and affects the functioning of our brain, our mood, and our emotions. It impacts our physical and mental health. Diet and nutrition greatly affect mental health and mental illnesses according to a large body of psychological research. Our diet affects our genes, our immune system and overall physical health, which in turn affects our mental health.
Risk factors for developing anxiety and depression include eating an unhealthy diet. Diet and nutrition also affects our stress response. At times people with mental illnesses can feel tired and low in energy due to their mental illness, which is why a balanced, nutritious diet is essential. Weight problems can also occur, as some people might always feel hungry, thus gain excessive weight, while some might not feel hungry at all, and thus lose essential nutrients from their body.
Individuals who do not report having mental health issues report to include fresh fruits and vegetables in their diet. Those who report mental health issues have been found to eat less fresh fruits and vegetables and eat more junk food such as crisps, ready-made meals and chocolate among others.
Certain food groups are especially good for maintaining mental health. Carbohydrates provide our brains with serotonin, a neurotransmitter that has a calming effect on our mood. Protein-rich foods provide us with healthy amounts of tyrosine, dopamine and norepinephrine, which increase our alertness. Omega-3 fatty acids are literally brain food and control many of the processes in our brains. Foods containing vitamins, minerals, and antioxidants help replenish the brain, protecting it from oxidative stress and harmful free radicals.
What to avoid for healthy mental functioning:
Excessive caffeine
Caffeine triggers the brain with adrenaline and makes us feel more alert and awake and while it provides this kick, too much caffeine is harmful for mental health. According to the National Institutes of Health, around four cups of brewed coffee or five servings of tea or caffeinated drinks are considered a moderate amount of caffeine intake. Excessive caffeine intake can cause heart palpitations, anxiety, panic attacks, insomnia and irritability among others.
As an alternative, drink around 8 glasses of water a day, which flushes out toxins, hydrates and also provides energy.
Excessive sugar
Even though sugar can provide a sudden boost in energy too, this boost is short-lived and can have adverse effects on health. Sugars are also simply calories, without any essential nutrients, and can be a cause of obesity. Diets high in sugar have been found to lead to impaired brain functioning and worsening of mood disorders.
Adding cinnamon to food can regulate blood sugar levels and in turn, stop cravings.
Fried foods
Fried foods, even though they are the ultimate comfort food, are detrimental to health as they are simply empty calories with little nutritional value. Fried foods can also lead to excessive weight gain and have been found to be a risk factor for depression.
What to eat:
Breakfast
Breakfast provides us with the initial boost of energy and nutrition that our brain has used up during sleep. Skipping this initial energy could lead to fatigue and lower brain functionality due to a lack of nutrition. Even a small breakfast, like a granola bar or fruit, can provide this much-needed energy.
Beta-carotene: Apricots, broccoli, cantaloupe, carrots
Vitamin C: Blueberries, broccoli, grapefruits, kiwi
Vitamin E: Margarine, nuts, seeds, vegetable oils
Amino acids: Turkey, tuna, skinless chicken, beans, peas, lean beef, low-fat cheese, fish, milk, yogurts, soy products
Specifically for individuals with bipolar disorder: avoid grapefruit juice – may interact with certain medicine
