How Does Diet Affect Your Mental Health?

March 05 2024 TalktoAngel 0 comments 1252 Views

We learned at a very young age that eating healthy contributes to our appearance and Physical Health. However, we don't frequently hear that eating well has a big impact on our mental health as well. We can think more clearly and feel more awake with the help of a healthy, balanced diet. Furthermore, it can increase and sharpen our focus. On the other hand, a poor diet can cause fatigue, tiredness, Stress, impair judgments, and slow down response time.

Increased consumption of processed foods is one of the largest health concerns and these foods train the brain to seek more of these high-fat and sugar items rather than meals that are full of nutrition like fruits and vegetables. We consume a lot of highly addictive processed foods that activate dopamine as an incentive and pleasure-related brain areas. Removing excessive sugars and refined carbohydrates from your diet causes you to start changing the physiology of your brain.

The link between diet and mental health

Historically, psychiatric interventions like Online Counseling, medication, and even hospitalization have been used to treat mental health disorders. Nutritional psychiatry, an emerging science, studies how food and nutrition impact people's mental health. It seeks to support dietary and lifestyle changes used in the treatment of mental health disorders. We may have previously taken it for granted, but our brains are impacted by our food choices in the same way as the rest of our bodies.

Research indicates a connection between our diet and the way we feel. You may feel better if you eat well. You don't have to significantly change your diet, but you might want to give some of these suggestions a try.

Eat regularly. This can prevent a drop in blood sugar, which can make you feel tired and irritable.

Remain hydrated. Your mood, energy level, and focus can all be negatively impacted by even mild dehydration.

Consume the correct proportion of fats. For optimal brain function, you need to consume healthy fats. Olive oil, rapeseed oil, almonds, seeds, oily fish, avocados, milk, and eggs are a few examples of foods that include them. Trans fats which are frequently found in processed food, should be avoided because they might be harmful to your heart health and mood.

Increase your intake of fruits, veggies, and whole grains. They supply the vitamins and minerals that your body and brain require to remain healthy.

Protein should be a part of every meal. It contains an amino acid that assists with mood regulation.

Take care of the health of your stomach. When you're stressed, your gut may speed up or slow down as a reflection of how you're feeling.

Be mindful of how your mood may be affected by caffeine. When consumed right before bed, it can interfere with S leep, and some people also report feeling restless and anxious. Coffee, tea, cola, energy drinks, and chocolate all contain caffeine.

Food and habit that harm your mental health

Similar to how some foods, nutrients, and behaviors appear to promote mental health, others may be harmful to it. Here are a few items you might want to think about consuming rarely or forgoing altogether if you've found they hurt your mental health.

Ultra-processed food

Foods that have undergone industrial processing methods are considered ultra-processed. They typically consist of items like sweets, baked goods, beverages with added sugar, and salty snacks and are higher in calories, salt, added sugar, and unsaturated fats. An increased frequency of symptoms of Anxiety, despair, and stress has been linked to eating ultra-processed foods often during the week. Therefore, it might be preferable to only consume ultra-processed foods rarely. But keep in mind that the term "processed foods" encompasses a wide range of items, many of which are more convenient and more affordable than other foods. Not all processed foods are seen as dangerous.

Alcohol consumption

Alcohol Addiction and mental health issues are closely related, and the two frequently interact in a feedback mechanism. Alcohol may be used by people who are experiencing the symptoms of mental health issues to provide short-term relief, only to discover that it increases the symptoms they were attempting to get rid of. For example, excessive alcohol use may cause Depression, stress, anxiety, and mood disorders. It may be better to avoid alcohol when you're experiencing mental health issues or just consume it in recommended amounts, which is defined by the Centers for Disease Control and Prevention (CDC) as no more than one drink for women and two for men each day.

Lack of sleep

In addition to a balanced diet, frequent exercise, and refraining from alcohol and cigarettes, getting enough sleep is essential for maintaining mental health. Lack of sleep is linked to poor mental health, but it may also affect digestive health and dietary choices. Caffeine is one factor that may be impairing your sleep patterns, and its effects may be more evident in young people. An association between caffeine use and signs of anxiety and sadness was found in a short study including college students.

The fascinating field of nutritional psychiatry has the potential to change the way we view mental health. Although there is still much to discover, it is becoming increasingly obvious that our stomach's health and the bacteria that live there are essential for regulating our mental health and controlling our emotions. One of the best methods to improve digestive health may be through a nutritious diet; processed foods, on the other hand, are linked to even worse outcomes and should probably be avoided. Start with a few small and simple food changes and progress from there if you wish to change your diet to boost your mental health.

Moreover, Online Therapy and Counseling offer crucial support in addressing the emotional, psychological, and behavioral aspects underlying dietary habits and mental health issues. They help to identify triggers, develop coping strategies, and address underlying disorders, ensuring holistic and sustainable improvements in mental well-being alongside dietary changes.

Contribution: Dr (Prof) R K Suri, Clinical Psychologist, life coach & mentor TalktoAngel & Dr Sakshi Kochhar Psychologist