Effects of Nutrition on Mental Health

 Effects of Nutrition on Mental Health

 

Nutrition is not just about improving your physical health and increasing your lifespan. It is a lot deeper than it is in actuality. Did you know that nutrition has an influential association with your mental health as well? The way your brain forms new memories, the way it handles stress, and if there is an absence or presence of mental illness, a lot has to do with the food you eat and the health of your gut.

Did you know your gut is the second brain of your body? It's because millions of nerve endings in our gut system directly influence our way of thinking. The hunger pangs, the satiety we get from food, and even our mood swings are all majorly controlled by our gut. In this regard, the food we eat and our gut biome health (the tiny symbiotic bacteria living in our intestines) directly affect our health.

To further see how our food and gut microbiota influences our mental health, let’s see the following factors which negatively impact mental health.

 

Inflammation

If your gut is inflamed, the nutrients will not be absorbed fully in your body. Moreover, your brain gets drained out of nutrients which ultimately damage the brain cells. The overall result you have is a decreased memory, depression, mood swings, and mental fatigue, usually called brain fog. Some foods increase the probability of getting inflammation in the body. These include refined sugars, refined flour, saturated and Trans fat. Bakery products, deep-fried food, fast food, cola beverages, and processed meats are some of the main foods that cause inflammation.

In that essence, taking foods rich in omega-three fatty acids and antioxidants is known to control inflammation and help the body fight against the mental illnesses and disturbances built by inflammation. It includes berries, eggs, nuts, seeds, fatty fish, kiwi, avocados, and citrus fruit. Not only do these foods reverse the effects of inflammation, but they also help you feel more energetic in mind.

Our gut produces a large amount of serotonin, a mood-regulating hormone. Its function can also be retarded by the signs of inflammation in the body. So, these anti-inflammatory foods we mentioned are also helpful in improving your mood by regulating serotonin levels in the body. That’s why they are counted as foods good for depression.

 

Gut Microbiota

Millions of tiny organisms live in our gut that utilizes fiber coming from our food, undergo the process of fermentation, and make vitamin K and some vitamin B complexes vital for human health. If not working correctly or partially absent, our body will not get those nutrients that will affect our mental health. In this regard, keeping our microbiome in a healthy state is an essential measure for improving our brain health.

Preventing diarrhea, ulcer, acidity, vomiting, and other diseases related to the GI tract is essential as these conditions wash out the healthy bacteria from the gut. Moreover, the antibiotics we take can also disturb that microflora which ultimately results in a lessened cognitive function, depression, and irritable moods.

To make sure your gut microbiota is in its finest form, add foods to your diet that are rich in fiber content. Cruciferous vegetables, whole grain cereals, and husks are healthy foods that help improve your normal gut micro flora and mental health.

 

What’s more important to remember?

Foods good for depression involve endorphin-releasing foods such as bananas and milk. In addition to eating fiber, consuming more omega three fatty acids and antioxidants, you can combine these foods in your diet to get relief from low moods. In addition, perform regular aerobic and strength training exercises as they help your blood flow more towards the brain, providing it with essential nutrients and oxygen that are helpful for optimum performance of the cells.

 

What do we conclude from this?

In a nutshell, we recommend you drop that burger because not only are you gaining excess fat, but also you will get brain fog. As you continue to eat a diet rich in antioxidants, omega three fatty acids, and fiber, you will see an improvement in your mood swings, anxiety, stress, and depression. Moreover, your memory will also improve, and you will start getting things more clearly. So, from time to time, cleanse your body from all the refined and processed trash you put inside it and give yourself the nutrients you need for better mental health.