DISCLAIMER: I just thought I’d post this little disclaimer in case it wasn’t obvious. This isn’t an alternative option to seeking help, stopping your medication or treatment plan. Instead, adding these foods to your diet should be seen as a complimentary practice. Always check with your medical practitioner before you’re going to change your diet as certain foods can influence the metabolism of some medication.
There’s been quite a bit of research over the last few years on whether or not diet can assist in improving mental health, especially depression. Research has shown that the Mediterranean Diet can have potentially have a positive impact on mental health. You’re incorporating healthier food options into your diet while eating less or eliminating the more unhealthy ones. So what food should you include in your diet to help assist your mental health?
Colourful fruits and veg
As they say, ‘eat the rainbow’. Increasing your vegetable and fruit intake and making sure they come in a variety of colours will not only make sure you’re getting in plenty of gut loving fibre, but also anti-oxidants and a wide range of nutrients and minerals. Fruit and vegetables also consist of complex carbohydrates, which one of the most important energy sources for your brain. It also stabilises your body’s blood sugar reducing the risk of the 3pm sugar craving.
Wholegrains and fibre rich food
Dietary fibre plays an important role in the human body. Not only does it feed our healthy gut bugs and promote a healthy digestive system, soluble fibre has also been proven to help reduce cholesterol. Wholegrains also release a type of amino acid which triggers your body to produce serotonin which can help with sleep and mood improvement. So what foods should you include? Think leafy green veg like kale, legumes, brown rice and quinoa.
Maintaining healthy gut bacteria
Recent studies have shown a link between gut health and mental health. This is why it’s so important to make sure the food we eat will help our guts maintain healthy gut bacteria. Too many sugary processed foods starve the healthy gut bacteria and instead feed the unhealthy ones which can lead to an imbalance. Symptoms can include bloating, stomach cramps and feeling sluggish, but it can also affect our mental health. Eating colourful fruit and veg, wholegrains and fibre rich foods are a great way to encourage healthy gut bacteria. Probiotics is a great way to promote a healthy gut. You can include fermented foods rich in probiotics such as kimchi, sauerkraut and yogurt. If you opt for yogurt, make sure it is the correct type, as lots of yogurts these days
Things to eat less of:
Alcohol can have a negative effect on our sleep. You might think it’s making you sleepy and it’ll help you fall asleep, but not only does it affect our mental health (it’s a central nervous system depressant), it also interferes with our biological clocks (circadian rhythm) which can lead to sleep disorders such as insomnia.
Eating too many sugary treats aren’t only bad for our healthy gut bacteria, it can also trigger a chemical imbalance in the brain which can cause depression. Keep the added sugar to the odd treat.
Saturated fats, while delicious, can be bad for brain function. Studies have also shown people who have diets high in saturated fats (think processed foods and take aways) are more likely to suffer from depression. While the odd take away won’t be the end of the world, limiting saturated fats in our diets can be beneficial for our physical as well as our mental health.
Diet can be an important tool to assist us in improving our mental health.