Improve Mental Health Through Food Choices: 5 Steps to Better Nutrition
Nutrition plays a key role in mental health. From what you eat to how often you eat and how your body processes food, what you consume can affect how you think, feel and act.
The nutrients, vitamins and minerals that are abundant in foods from the earth help support our bodies in many ways. With the increase of people consuming highly processed foods, refined grains and added sugars, paired with eating less fruits and vegetables, we’ve also seen a link to more chronic disease and mental health disorders, like anxiety.
Have you ever noticed a significant mood swing or feelings of depression following a holiday or event? If you found yourself eating or drinking things you don’t typically (especially an abundance of alcohol and sweets), then you’ve probably experienced firsthand how food can impact you mentally.
These are just a few ways proper nutrition (or lack of) can affect your mental health.
Proper Brain Function – Good hydration and a steady supply of quality nutrients helps your brain work better. This means you think more clearly, maintain energy levels, and you’re able to focus and be more productive.
Steady Moods – Nutrients influence your body’s production of hormones, like serotonin – your “feel good” hormone. Serotonin helps boost your mood and reduce feelings of depression. It can also help you sleep better (which is another mood-boosting activity.)
Inflammation – Certain spices and vitamins have anti-inflammatory properties. Processed foods are more likely to cause inflammation in the body, which has been linked to mental health problems, like depression and anxiety. Inflammation can also cause acute or chronic joint pain, which probably won’t make you feel that great either.
Gut Health – A healthy gut microbiome (bacteria and other microorganisms that live in your digestive tract) is essential for proper digestion and nutrient absorption. A healthy gut has also been linked to mood regulation and cognitive function.
Blood Sugar – Carbs get a bad rap sometimes, but they’re not inherently bad! Having the right balance of complex carbs is important for balancing your blood sugar. High blood sugar levels have been linked to an increased risk of depression, while low blood sugar levels can cause mood swings and anxiety.
Along with regular movement, a balanced diet that’s rich in nutrients provides your body with everything it needs to help you navigate a healthier mind.
That being said, it’s important to note that while nutrition can have a significant impact on mental health, it’s definitely not a substitute for professional mental health care. It’s always good to talk to someone who can help you navigate whatever problem you may be struggling with.
If nourishment is your focus, here are a few tips to jumpstart your way to better nutrition.
Find your energy balance. Food is energy (calories). To have a good balance, you want to fuel your body with enough to support everyday movements and energy needs. Eating meals slowly and mindfully, without distractions, can help you pay attention to basic appetite cues. Knowing when you’re hungry and when you’re full is a great way to balance your energy intake. Also be sure you get some protein with every meal – this is your most essential macronutrient to help support healthy bodies, maintain muscle, and help with satiety.
Hydrate and hydrate more. Water is so important for everything we do. Our bodies are made up of nearly 60 percent water. No wonder hydrating helps us function better! Everything from regulating body temperature to proper digestion and being able to think clearly – water is part of boosting these internal processes.
Eat more whole, minimally processed foods. All food is on a spectrum from most to least processed. At one end you have Chick-Fil-A’s delicious chicken nuggets. On the other end, you have fresh chicken breast from the grocery store. The less processed a food item is, the more nutrient dense it will be. This is key when trying to get all the nutrients you need. Aim for the best option you can in any given situation. Remember, it’s a spectrum. Whether at home, at a restaurant, or grabbing a much-needed snack at a gas station, the main thing to consider is, “What is the best option in this moment?”
Eat the rainbow. You’ve probably heard this saying before. And for good reason! Our abundant produce from the earth comes in a variety of colors. And each color is attributed to different nutrients your body needs and uses. Incorporating a colorful variety of fruits and veggies into your meals will help make sure you get some of everything to keep your body running well!
Move, sleep and recover. Movement is super important for maintaining strong muscles, bones and joints. And the stronger your body feels physically, the better you feel mentally. Have a plan to move well and move often. If you’re not doing anything right now, just start slow! Ten minutes a day, two to three times a week is all it takes to start noticing a difference. Regular movement and exercise will also help promote better sleep. And when you sleep better, your body recovers better. And then you will likely see a difference in how you perceive and manage stress.
Are you ready for more? Reach out to chat about one-on-one nutrition coaching options today! Book a consult here.
