It’s no wonder people say you are what you eat. Most importantly, what you eat can have a big impact on how you feel. How, you ask? Let’s take a closer look at some of the common nutrients we see used as buzzwords and how they influence your mental health.
Key Nutrients for Mental Health
- Omega-3 Fatty Acids: We find them in fish, flaxseeds, and walnuts. While these are fats, they’re healthy in nature. They support brain function and have been linked to reduced symptoms of depression and anxiety.
- Vitamins B12 and D: These vitamins are vital for brain health. You can get B12 from meat, eggs, and dairy, while vitamin D is found in fatty fish and fortified foods. Our body also produces it in response to sunlight.
- Antioxidants: Foods rich in antioxidants, like berries, nuts, and dark chocolate, protect your brain from oxidative stress and may help improve mood.
- Amino Acids: These are the building blocks of proteins and neurotransmitters. Foods like lean meats, beans, and dairy provide the amino acids your brain needs to function on a daily basis.
The Impact of a Poor Diet
Due to our stressful and time-limited lives, we’ve turned to a diet high in processed foods and sugar. In the long run, it’s negatively affecting our mental health. It’s a no-brainer that such diets can lead to nutrient deficiencies that impact our mood and energy levels.
Also, processed foods often lack the nutrients our brain needs, making it harder to manage stress and maintain a positive outlook on life.
The Gut-Brain Connection
Your gut health also affects your mental health. In case you’re not aware, the gut-brain axis refers to the communication between your gut and your brain. A healthy gut can improve your mood and cognitive function.
Probiotics, present in yogurt and fermented foods, along with prebiotics, found in fruits, vegetables, and whole grains, play a crucial role in maintaining a healthy gut microbiome. Regular consumption of these can positively impact your mental health.
The Impact of Exercise on Mental Health
Diet is only part of the equation. If you’ve ever been to a gym for fitness purposes, you may have heard bros saying things like diet is 70% of the gains. In a more neutral lifestyle, food and physical exercise play equal roles in regulating your mood.
When you exercise, your brain releases chemicals like endorphins. If you do some digging on them on Google, you’ll find that they act as natural mood lifters. If you go for depression therapy NYC, the experts there will tell you the same. Exercise also reduces levels of the stress hormone, cortisol. Eventually, it helps you feel more relaxed and less anxious.
Types of Exercise Beneficial for Mental Health
Different types of exercise can benefit your mental health in different ways. Here’s a brief overview of what different exercises do to your body.
- Aerobic Exercises: Aerobic activities like running, dancing, swimming, and cycling boost your heart rate and are great for reducing symptoms of depression and anxiety.
- Strength Training: Lifting weights or doing bodyweight exercises like push-ups and squats can improve your mood and increase self-esteem. These pump testosterone levels that make you feel good in return.
- Mind-Body Exercises: Unconventionalpractices like yoga and tai chi combine physical movement with mindfulness which helps reduce stress and improve mental clarity.
Establishing a Routine is Critical
Consistency is key when it comes to exercise. You need to establish a regular routine to reap the mental health benefits more effectively. Ideally, you should try to mix different types of exercises to keep things interesting and engage different muscle groups.
Here are a few quick tips to help you with that.
- Set Realistic Goals: We shouldn’t aim for the moon right away. Always start with achievable targets to build confidence and maintain motivation.
- Find Activities You Enjoy: Whether it’s dancing, hiking, or playing a sport, doing something you love makes it easier to stick with your routine.
- Stay Motivated: Find your motivation. It may be partnering with a friend, joining a class, or using a fitness app. Whatever helps you keep on track, use that to your advantage.
What Research Says About Different Aspects of Mental Health
Whatever we said so far isn’t our thoughts. Research shows a clear link between lifestyle choices and mental health. Several studies highlight the benefits of a healthy diet and regular exercise on mental well-being.
Diet and Mental Health
A study published in The Lancet Psychiatry found that a diet high in fruits, vegetables, whole grains, fish, and nuts was associated with a lower risk of depression. The Mediterranean diet, in particular, was linked to improved mood and reduced anxiety.
Exercise and Mental Health
Research from Harvard Medical School indicates that regular exercise can be as effective as medication for some people in reducing symptoms of anxiety and depression. You can go for activities like walking, running, and yoga to increase endorphin levels, improve sleep, and boost overall mood.
The Gut-Brain Connection
A study in the Journal of Psychiatric Research revealed that a healthy gut microbiome, supported by a diet rich in probiotics and prebiotics, can influence mental health. Participants who consumed more fermented foods reported lower levels of anxiety and better emotional health.
Practical Tips for Incorporating Diet and Exercise for Better Mental Health
The first and most important thing to understand here is that you can’t change everything at once. With small, manageable changes to your diet and exercise routine, you can significantly improve your mental health. Here are some practical tips to help you get started.
Focus on incorporating more whole foods into your diet. Try to eat a variety of fruits, vegetables, whole grains, and lean proteins. These foods are rich in the nutrients your brain needs to function well.
Try to reduce your intake of processed foods and sugar, as these can negatively impact your mood and energy levels. Instead, opt for healthier snacks like nuts, seeds, and fresh fruit.
Finally, establish a regular exercise routine by setting realistic goals that fit your lifestyle. If you’re new to exercise, begin with something simple like walking for 30 minutes a day. As you build stamina, you can explore other activities like running, swimming, or yoga.