How Diet Affects Your Mental Health: The Power of Feeding Your Brain.

It’s true that before nutritional psychiatry, people thought about diet concerning their physical health and wellbeing. But thanks to recent advances we’ve learned an important lesson: what you eat affects how you feel!

It believes that; many scientists who studied this subject matter (known now as “nutritional psychiatrists”)-that eating mackerel would make one sad because they were not meat lovers; however, recently, studies have shown there are many other factors besides taste preference which affect moods such as metabolism rate during digestion or specific nutrients found in particular food itself like omega-six fatty acids EPA

An article published in Harvard Health Publishing warns that “multiple studies have found a correlation between a diet high in refined sugars and impaired brain function – and even worsening of symptoms of mood disorders, such as depression.” 

A new research review, published in 2017 and highlighted by The Conversation, reported that following a healthy diet can significantly improve mental health. “A healthful dietary patterns” were associated with reduced risk for depression among study participants more than any other type of food or beverage pattern studied-even when controlling gender differences in body weight!
The findings are significant given how many people experience symptoms similar to anxiety disorders which often require treatment through medications prescribed at higher dosages instead of natural supplements such as vitamin B6.

So, which foods are considered “healthful,” and what do we need to avoid? 

Which Foods Boost Mental Health?

Healthline provides a helpful insight into foods that successfully power our brains and reduce our risk of suffering from mental health, and we should consider including the following in our diets: 

Fatty Fish

Fatty fish, which include Salmon, herring, and tuna, are rich in omega-three fatty acids. This helps transmit messages between cells of our brain, around 30 percent made up of these fats! So we must incorporate them into the diet for healthy brains that work well.

The benefits of incorporating fatty (or specifically ‘omega-3’) types such as krill oil or Norwegian Salmon directly onto your plate cannot be ignored when trying to understand how they can affect you mentally; this includes both mental health improvement – where the improved cognitive function may lead towards better problem-solving abilities among other things-, but also prevention against dementia through optimized cholesterol levels found within.

Berries

Blueberries, strawberries, blackberries, and raspberries are full of antioxidants, which repair cells and combat inflammation. Studies have found that antioxidants in berries can reduce the symptoms related to mental health conditions such as anxiety and depression. 

Whole Grains.

Whole grains, such as whole oats, wheat, spelt, and quinoa, are a rich source of tryptophan, which is an amino acid that stimulates serotonin. As many of us know, serotonin is vital when it comes to calming the mind, improving mood, and alleviating the symptoms of depression. 

Beans. 

A staple for many families all around the world, beans and legumes such as lentils and chickpeas keep you fuller for longer, thus allowing your blood sugar levels to remain stable and facilitating the burn of more energy. It’s widely accepted that burning energy through various means eases symptoms of anxiety and depression. 

And What Foods Do We Need to Avoid?

According to WebMD, powering your brain isn’t just about adding certain foods to our diets, but it’s equally as essential to omit some foods, including: 

Processed Foods

Processed meats, refined cereals, candy, pastries, and high-fat dairy products can induce anxiety and cause havoc with our blood sugar levels. While small amounts of processed foods in moderation might be okay, limiting their consumption is good for your mental health. 

Alcohol

Although some people take alcohol to try and calm their nerves, it actually has the opposite effect. When consumed, alcohol alters the levels of serotonin and neurotransmitters in the brain, which actually makes anxiety worse rather than better. Removing alcohol from your diet can have incredible long-term benefits on your mental health.

Refined Carbohydrates

Typically, we consume refined carbohydrates in both refined sugars and grains. The most common examples include white flour, white rice, and white bread. A study from 2019 showed that consuming refined grains was related to both anxiety and depression in women. 

Modify Your Diet to Boost Your Mental Health

There’s little doubt that what you eat affects the state of your mental health. While a poor diet might not necessarily cause mental health conditions, it certainly doesn’t help and often worsens the symptoms. 

By incorporating more healthful foods into your diet, such as fatty fish, berries, whole grains, and beans, and limiting your intake of harmful foods and substances like processed foods, alcohol, and refined carbohydrates; you will almost certainly see an improvement in your mental health as a result.