The Effect of Diet on Mental Health
Over the last two decades, the relationship between diet and mental health has taken a position at the forefront for many researchers and health professionals alike. More than we can ever fathom, the expression “you are what you eat” is very literal when thinking about the way our diet affects our minds. There is a large and growing literature to the effect that foods which we eat not only affect our physical well-being but also play a very important role in shaping our psychological state, mood, and cognitive function.
The Gut-Brain Axis
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The Importance of Taking Time for Yourself
One of the most exciting areas in the relationship linking diet to mental health is the gut-brain axis. This gut hosts trillions of microorganisms that colonize to eventually form the gut microbiome, a very essential factor for our health. Recently, studies have shown there can be direct communication between the gut and the brain, often referred to as the gut-brain axis. Nevertheless, because of the facilitation by the vagus nerve and the bloodstream, signals can travel both ways between the gut and the brain.
The gut microbiome produces several neurotransmitters, including serotonin and dopamine, that are major players in controlling mood and emotions. In fact, about 90% of the body’s serotonin, a neurotransmitter often associated with happiness and good feelings, is manufactured in the gut. A diet that maintains balance in a person’s gut microbiome will, therefore, lead to improved mental health.
Nutrients for Better Mental Health
There are several nutrients that are important for good mental health. Omega-3 fatty acids are a form of healthy fat present in salmon, flaxseeds, and walnuts. They have anti-inflammatory elements that help reduce symptoms of depression and anxiety by promoting the function of the brain and stabilizing mood.
Folate, B6, and B12 of the B vitamins are major neurotransmitter precursors. The levels of these vitamins have been associated with the increased risk of depression at low levels. For example, intake of foods rich in B vitamins, like leafy greens, eggs, and legumes, can help boost mental health.
Antioxidants existing in fruits and vegetables protect the brain from oxidative stress and, thereby, damage caused to the brain cells, leading to cognitive decline. Foods rich in them and, therefore, able to contribute to better brain health and mood improvement include berries, nuts, and dark chocolate.
Conclusion
The brain also happens to be part and parcel of the Diet dimension of effects on health. If we consume a diet high in whole foods, healthy fats, and essential nutrients, the factors that help in supporting physical health can also assist our mental well-being. With research into this area mounting, it becomes evident that the way we take care of our diets is an integral part of the way we take care of our minds. What we eat indeed has implications for how we think and how we feel, either via the gut-brain axis or directly through the actions of nutrients on the functions of our brains.