Mental Health Diet
A great mental health diet is the same as the diet for a healthy body. Changes to eating habits over the last five decades and the increase in depression and mental illnesses may be the key to linking mental health and 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
• Low GI diet may sound like one of those fad diets and it did lead to creation of loads of cookery books but it does make sense to choose foods that are slow to digest, and offer a gradual and sustained release that can stop a rollercoaster response, where sugar rushes are followed by energy slumps.
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.
High Fructose Corn Syrup vs Sugar
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