Maintaining a quality of life that is not extreme requires, from all the defined domains, “taking measures which guarantee the presence of well-being in a day to day routine”. In this case, let it be noted, it is significant to have knowledge as to how nutrition and food practice impact his/her mental health.
This is due to the fact that the amount and type of food eaten generally determine the attitude, feelings and their level of effectiveness in achieving set goals. In this way, proper nutrition enables the enhancement of brain functions.
Thus, for those wishing to improve mental wellbeing, below are examples of how to create a more stable and wholesome existence.
How are nutrition and mental health intertwined?
Beyond eating habits and the emotional state, eating and mental health are closely linked. In this relationship, the person’s dietary management practice can be a predictor of a good level of psychological health, while existing mental health issues can be a predictor of dietary chaos.
People who are struggling with stress, anxiety or depression often turn to food for relief – a phenomenon known as emotional eating . This behavior can result in disordered eating patterns , such as overeating high-calorie, low-nutrient foods.
On the other hand, others suffer from a lack of appetite, which also harms the quality of their mental health, creating a negative cycle of relationship with food.
Therefore, unbalanced diets and irregular behaviors can intensify psychological problems, such as anxiety and binge eating, increasing feelings of guilt and even frustration.
How Diet Affects Brain Functioning
Glucose, a simple sugar, is the chief energy source of the brain. This substance is vital for the functioning of neurons and for neurotransmission.
Nonetheless, while sugar is the principal reason for this cycle, simple carbohydrates (like fruit and vegetables) and complex carbohydrates (like grains and legumes) are needed for its healthy upkeep as well.
In this regard, it is worth noting that the brain cannot consume glucose from any food source. Excessive consumption of sweets and processed foods can negatively stimulate the brain, creating a possible addiction. This happens due to the feeling of reward that is generated by eating sugar , relieving stress and anxiety.
As much as it alleviates the symptoms of mental illness, this habit contributes to the development of illnesses, such as diabetes , and can also create harmful behavior patterns to deal with the problems mentioned above.
Furthermore, food choices have a profound impact on mental health. Among the possible negative effects of an unbalanced diet are disorders, which can arise from inappropriate behaviors and dietary patterns , some of which are:
- Anorexia.
- Bulimia.
- Binge eating.
How do your food choices influence your mental health?
You may have heard the saying “you are what you eat,” and that’s not just a popular expression. Food choices directly influence health and quality of life , and a balanced and nutritious diet is essential to ensure physical and mental well-being.
Therefore, it is important to be aware of the foods and drinks that should be avoided. Alcohol, for example, affects the central nervous system , resulting in insomnia and hangovers. Likewise, excessive caffeine consumption can lead to tachycardia and anxiety.
Furthermore, processed, refined and processed foods have the potential to cause cancer and deteriorate intestinal health . Furthermore, lack of water is an important factor to consider, as it can cause mood changes and affect overall well-being.
In the end, very strict diets result in nutritional mistakes and, in the short run, yield a rebound effect. Hence, it is essential to follow a balanced pattern of nutrition while ensuring all nutrients are available to the body to preserve psychological health.
The benefits of a balanced diet in nutrition for emotional health
The crucial factor in sustaining the healthy relationship between food and certain mental health aspects is following an appropriate diet. For that matter, food rich in nutrients is known to aid in mood enhancement, brain activity, and help alleviate conditions of anxiety and depression.
Maintaining habits that promote mental health is essential; some initiatives can help, such as:
- Eat at least three balanced meals a day.
- Include fruits, vegetables and greens.
- Avoid fast foods and ultra-processed foods.
- Consume foods rich in omega-3.
- Incorporate foods rich in fiber.
- Drink plenty of water.
Taking care of your mental health starts with smart choices. By balancing your diet and moderating your consumption of refined foods, you are investing in a healthier and more balanced mental state. Small changes make a big difference, bringing more energy to your day-to-day life!