A person’s mental health is crucial to their overall health and well-being. Emotional, psychological and social well-being are all aspects of mental health. It is what makes people able to cope with the stress of life and governs the cognition, perception, and behavior of every individual. The WHO states that it is a basic human right. Personal and social growth are greatly impacted by mental health and well-being. As a result, mental health is a significant topic that everyone should be aware of.
The Relationship Between Mental Health and Nutrition
There are several things that we may list that have an impact on mental health. Very often, the correlation between mental health and dietary habits is disregarded and given little consideration.
Recent research studies have demonstrated the relationship between mental health and nutrition as well as the influence of diet on mental health. Our brain is constantly active seven days a week, for twenty-four hours a day. For the proper functioning of the brain, a stable mental condition is essential. Our brain needs “fuel” in order to function consistently and continually and the food we eat provides this fuel.
Now a fair question arises as to which type of food is better for the proper functioning of the brain and ultimately maintaining a stable condition of mental health. Fortunately, the field of nutritional psychiatry is emerging to address this issue, which focuses on using food and nutrition as supplies for treatments for mental health disorders and provides answers to that question.
Proper Dietary Habits for Mental Well-Being
The following outcomes of a few observational studies have been observed. An analysis of dietary patterns and depression risk, reveals that a lower risk of depression is associated with a higher intake of foods including fruits, vegetables, whole grains, fish, olive oil, low-fat dairy and antioxidants, and a lower intake of animal products.
According to observational studies, the Mediterranean diet, which is built around plant-based food and a moderate amount of dairy, poultry and eggs may have health benefits and reduce the risk of mental conditions. Studies that compared the typical Western diet to Japanese and Mediterranean diets have shown a 25% to 35% reduction in depression levels in the traditional diets.
Nutritional Psychiatry
It seems apparent that some foods have beneficial effects on the brain while others do not. Neurotransmitters such as serotonin, dopamine and norepinephrine help us stay calm, focused and energized. Mental health conditions, including anxiety, sadness and mania, may arise when the body’s concentration of these substances varies from the ideal level, either too little or too much. Nutritional psychiatrists and doctors advise consuming foods that will guarantee adequate synthesis of these substances and their appropriate operation.
Results from studies show that Omega-3 fatty acids contribute to improving brain development, function and mental health. Salmon, mackerel, oysters, flaxseeds, walnuts, soybeans, hemp seeds and spinach all provide these essential fatty acids. Moreover, there has been evidence supporting the fact that unprocessed food items are healthier for the body and brain, while processed foods have various harmful effects.
In conclusion, mental health, an integral component of well-being, is significantly influenced by our dietary habits. A healthy diet can lower the risk of depression and mental health conditions. Conversely, processed foods have a seemingly higher chance of having a negative impact on mental health.
Therefore, mindful eating can serve as a powerful tool for maintaining and enhancing our mental health.
By Rtr. Nuha Mazahir
Image Credits:
References:
- Nutrition and Mental Health. (2017, December 10). Psych Central. https://tinyurl.com/3926xs5r
- Selhub, E. (2022, September 18). Nutritional psychiatry: Your brain on food . Harvard Health Blog; Harvard Health Publishing. https://tinyurl.com/2kn7aj4x
- Mental health. (n.d.). (January 25, 2024). https://tinyurl.com/5yp9dxxm
Stay tuned with our Tranquil U blog series to explore more about mental health.
Well written! ✍️