Have you ever felt tired, irritated or restless – and after all these things, you also notice that you have not eaten anything properly in the whole day? These things are not just your coincidence. Rather, there is a reason behind this. On researching about this, we find that we find a deep connection between our mental health and our nutrition. Whatever food we consume, it not only affects our body but it also has a deep impact on our mind and mood. So in this blog we will understand all these things that how your food affects your mental health and what food should we eat due to which our mood remains good.
Gut-brain connection
Here we come to know that your intestines are directly related to your brain, in which it is seen that there is a two-way communication system between these two. The reason for this:
Millions of bacteria are found in a person’s intestines, which produce neurotransmitters like serotonin and dopamine in the person’s body – these are the same substances that control a person’s mood.
When your intestines are unwell they become swollen, which can also affect your brain and you may experience problems such as anxiety, depression or fatigue.
It has been found that almost 90% of serotonin is produced in your gut, not in your brain – that’s why it’s very important to keep your digestive system healthy.
All those nutritional elements that make your mood better
Here it is found that some special nutritional elements are found that help in improving your mental health. Here are its top mood-boosters:
1. Omega-3 Fatty Acids
Where it is available: salmon fish, chia seeds, flaxseed, akhrot
Benefit: It sharpens your brain and also reduces your symptoms of depression
2.complex carbohydrates
Where is it found: Oats, brown rice, quinoa, sweet potatoes
Benefits: It keeps the energy in your body and along with this, it keeps your sugar level stable.
3. Vitamin B12 and Folate
Where to get it: spinach, milk products, lentils, eggs
Benefit: It reduces your mental fatigue and at the same time it increases your energy
4. magnesium
Where to get it: green vegetables, almonds, bananas, dark chocolate
Benefit: It reduces your anxiety and keeps your sleep under control
5. Probiotics
Where to get it: kimchi, sauerkraut, curd, caphir
Benefits: It improves your digestion, and it reduces your swelling
Some such substances can harm your mood
Just as you may have noticed that some foods bring peace to your mood, there are some things that can spoil your mental health
Processed food: We find that these contain high amounts of sugar and trans fats, which causes mood swings and also causes swelling.
Sweets: This is seen in which your sugar level rises very fast and then falls, due to which you feel very irritable and along with this you feel very tired
Alcohol: In this we find that alcohol weakens your central nervous system, and it affects your sleep
Excessive caffeine: Consuming too much caffeine can increase your anxiety and then it interferes with your sleep
- What to eat to maintain better mental health: easy suggestions
✅ Start your day with a balanced breakfast and include protein, healthy fat, and fiber in your breakfast.
✅:stay hydrated
Even being slightly dehydrated can affect your concentration and mood
✅: Eat regularly
Whenever you skip your meal or are not able to eat your food due to any reason, your blood sugar level starts falling and then you get things like weakness and irritability.
✅: limit junk food
Eating junk food is not good for your health, But there is no problem in eating it sometimes
✅: keep your food mood normal
You should note such things as what you eat and how you feel after that. When you do this, it helps you a lot in taking a better decision about your mental health.
Conclusion: Give energy to the mind and nourish the body
You may not know it, but your brain also needs nutrition just like your body. When you eat a balanced and nutritious diet, it not only makes your body better, but along with your body, it also makes your mind feel better. A healthy brain starts with your good food