Mental Health Diet

Fewer cases of depression in Mediterranean countries may be partly due to the long sunny days and the more relaxed lifestyle by the sea, but we can not ignore the impact of Mediterranean diet- high in fish, nuts, fruits, vegetables and olive oil on people's moods, according to studies conducted in Spain and London recently.

While depression surely is not caused by only one factor, you need to take the right step in the right direction and in some cases deficiencies of certain vitamins, minerals, amino and fatty acids do seem to directly relate to our emotional wellbeing.

If you make healthy food choices in a balanced mental health diet that includes a variety of foods as natural and unprocessed as possible, you will get the mood-boosting proteins, fatty acids and micro-nutrients.

A Good Mental Health Diet:

It is ideal for anyone who just feels food is affecting their focus and freshness throughout the day. The GI diet may also be a good place to start for people suffering from more serious mental disorders.

There is a link between a high GI diet and depression: The brain generally needs a good steady supply of energy, it can malfunction quite spectacularly if it's under-fueled.

Try to choose foods with a low GI: oats and bran cereals, beans, pulses and lentils as well as fruit such as apples and oranges. High GI foods, such as refined white bread, potatoes and sugary treats are best avoided if you want to keep your energy levels – and mental state – on an even keel.

• Eat plenty of fish that are rich in fatty acids. Omega 3 not only helps your heart or makes you smarter but can also improve your mood. Many scientists in different studies have found a strong connection between fish oil and depression.

• Drink lots of water. Not drinking enough may cause a chemical imbalance. You should drink at least one-and-a-half litres of water a day.

• Eat selenium: Studies linked depression with low levels of selenium. Fish, meat, cereals, eggs and nuts are good sources of selenium. If you decide to take selenium supplements it is important not to take too much -no more than 0.35 milligrams a day because this causes selenosis, a condition that in its mildest form can lead to loss of hair, skin and nails.

• Eat tryptophan-rich foods to boost your serotonin– such as chicken and turkey, tuna and salmon, beans and seeds along with slow release carbs. Good-quality protein provides the building blocks for our brain chemicals and can convert in the brain with good quality carbohydrates. Tryptophan is an essential amino acid which is converted in our bodies into serotonin, a neurotransmitter or a chemical in the brain.

• Low levels of folate may stop antidepressants from working. There is also a link between low levels of B vitamins and psychiatric disorders. Folate or folic acid is essential for preventing depression. Please check out the folic acid benefits.

• Cortisol is called the stress hormone for good reasons. It is responsible for a few health problems brought on by chronic stress and the body's response to it. And you can keep your cortisol symptoms under control partly with what you eat.

What to Avoid in a Mental Health Diet:

• Same with sweets. A quick happy feeling and a spike in energy that will not last. Any type of roller coaster is bad for your brain in the long run.

• Do not rely on mood altering substances, focus on stability instead. A cup of coffee in the morning, odd glass of wine or a chocolate bar won't do you any harm but be careful not to increase your intake.

• Be easy on alcohol. It is simply a depressant and it is quite likely to lead to mental health problems, despite being low in glycemic index due to lack of carbs.

*Here I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'.

The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*

Natural Mood Enhancers

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