It is not rocket science. You can’t keep on cheating your diet. Besides, what you eat might have an impact on your health in the long run. You might develop chronic illnesses. But guess what? I have the cheat code to improving your mental health.
How the food you eat affects your mood
You might have heard about the four happy hormones: dopamine, endorphins, serotonin, and oxytocin. These hormones are vital for your mental wellbeing. In order for your brain to reward you with the said happy hormones, you need to stick to a healthy diet.
According to Nutritionist Resource, in order for the brain to concentrate and focus it needs energy — and that 20% of all energy needed by the body is used by the brain. This energy comes from blood glucose and these are channelled from the carbohydrates you eat.
If you don’t have enough energy for the brain, you will feel exhaustion and fatigue. Even worse, you won’t be able to think clearly or concentrate.
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If your blood glucose rises and falls rapidly, you might be irritable and trigger feelings of anxiety. You need to keep your blood glucose levels steady by eating regularly.
Nutrients your body needs to improve your mental health
Carbohydrates
As mentioned above, your body needs carbohydrates to produce energy. You can get carbohydrates from foods like:
- wholegrains (rice, oats, and certain kinds of pasta)
- fruits
- vegetables
- legumes
- lower-fat dairy
Proteins
Your brains needs amino acids to regulate your thoughts and feelings. Protein is found in foods like:
- lean meat
- fish
- eggs
- nuts and seeds
- cheese
- soya products
Fats
You might be under the impression that fats are bad for you because — high cholesterol! Not all fats are bad for us. Fatty acids are vital for the functioning of the brain as well. Nutritionist Resource states that our focus on low-fat diets may have also inadvertently affected our mental well-being and that the brain is around 60% fat, and omega 3 fatty acids are important for neurons to communicate effectively. Healthy fats can be found in:
- nuts
- seeds
- oily fish
- poultry
- avocados
- dairy products and eggs
Other nutrients that your body needs for an improved mental wellbeing are vitamins and minerals.
