Healthy Diet= Happy Life!
What we eat is what builds our body, so of course it affects our brain functions and hormonal regulation. Choosing foods that make us run and feel better can help relieve mental health distress and brain fog! If you were to search the phrase “foods to help with (mental health condition)“ there would be many medical journals with diet plans and specific foods recommended to you based on your condition. Therapy and medication is typically the best option for working with various mental health problems, but working towards a healthier lifestyle by incorporating better food choices and exercise can help in addition for faster relief.
First, it is recommended that we eat three meals per day with small snacks thrown in when necessary. These meals should be appropriately spaced, should be roughly the same size, and should all involve healthy food elements. For some diets or conditions it is recommended to instead consume six smaller meals per day, one every couple of hours, and trying that to see if there is a difference could benefit you as well. Your meals should include a bit of protein, carbohydrates, fruit and vegetables, fats, and sugar- we learned this in primary school and it still applies today. If you notice yourself being more sluggish in the morning perhaps look at what you consume for breakfast. If you eat nothing but sugar and bread, of course you’re going to notice problems! Substitute your morning bagel and coffee for a breakfast burrito and coffee (I wouldn’t ask you to give that part up!) and you’ll probably notice a difference. With lunch, maybe swap out a soda for a healthier juice and skip the chips or french fries unless you really want them. Having a hearty salad for lunch can be far more beneficial than fast food, heavy leftovers, or nutrition-less frozen meals, so try to thoughtfully plan your lunch choice whenever possible. For dinner, enjoy eating what you like but consume less of it so that you have energy for a night walk and you don’t feel the need to sink into your couch and never leave. Small choices and changes will help you more than a complete diet makeover that may be impossible to adhere to and may cause a loss in self-esteem and make your situation worse.
Food choices really do change your brain. They cause your brain to go through fewer mood fluctuations, which means less “moodiness” and more mental stability. Bad foods can cause you to feel guilty if the food amounts are excessive or are stereotypically unhealthy, causing depression and a loss of self worth. Healthy food promotes the spread of healthy bacteria, which create more positive neurotransmitters for us such as dopamine and serotonin that of course improve our mood (sugar may initially provide that feeling for us, but it fades very quickly resulting in a crash which makes our mood worse than before). Finally, food improves our ability to focus and complete tasks- it is why we are able to accomplish anything at all! Allowing ourselves to get too hungry simply to finish a task actually works in the opposite of our favor by causing us to become more aggravated and process things more slowly than if we were to take a snack break and return. Listen to your body and you’ll find what you need.
As for specific food ingredients or items that are good for general functional improvement and emotional regulation, eating unprocessed “whole foods” is a great first step. Instead of drinking a processed bottle of “3 whole servings of fruits and vegetables!”, eat three fruits and vegetables instead. The process of liquidizing and mixing those items removes many of the nutrients those items normally give. Second, look for folate and Vitamin D in your foods, which boost dopamine and serotonin respectively. Fiber from plants helps your body to absorb glucose more slowly, preventing crashes and rushes which can cause emotional imbalance. Magnesium helps your brain function more quickly, regulating nerve and muscle function, while preventing the depression and anxiety like symptoms that come from its deficiency.
Finally, water is not a food choice but is a great way to relive almost any physical or mental ailment. Water helps us digest and use these vitamins and minerals we get from our food. How much water you should drink varies according to where you live, how much you exercise and your body composition. A good estimate for the “average” person is eight glasses of water per day, which is doable and less than you think. Try to spread this out over your day and sip instead of chug for the best results. Try one glass with each meal, one at wakeup and one at bedtime, one directly before and one after a workout, and maybe finish a water bottle during your morning shift and another during your afternoon. Vitamin-infused waters and sports drinks such as low-calorie gatorades can help break up the monotony and provide you with much needed electrolytes as well in exchange for one or two glasses per day!
At the end of the day, there are no bad foods- only bad amounts. We are all entitled to our cravings and vices in small amounts or on occasion. Our morning coffee, daily soda, nightly cookie, or lunch french fries do not need to be cut out in order to feel the benefits described. Small amounts of comfort foods that we enjoy can boost our serotonin as long as we balance them with other healthier foods to nourish us. If you notice that you are having mood problems or you’re not able to think as quickly or deeply, consider eating a healthier diet and drinking more water and you may find your concerns eased.
Kyndal Sims
Birch Psychology
Resources
https://www.medicalnewstoday.com/articles/322652
https://www.aetna.com/health-guide/food-affects-mental-health.html
https://idontmind.com/journal/youre-probably-dehydrated-and-it-can-affect-your-mental-health
https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health