Mental health and food: how do they relate?

2023-02-24

Food plays an important role in Mental Health.
A balanced diet rich in nutrients such as fruits, vegetables, whole grains, lean proteins and healthy fats can help improve brain function, increase energy and stabilize mood.

On the other hand, a diet rich in sugars, saturated fats and processed foods can contribute to increased stress and negatively affect physical and mental health, which are always interlinked.

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Mindfulness in Food

Mindful eating is the practice of being aware while eating, paying attention to food and the body’s signals.
This can help improve physical and mental health in 3 ways:

Reduces stress: mindful eating can help reduce food-related anxiety, making the dining experience more positive and relaxing;
Improves digestion: eating in such a way as to chew your food thoroughly (about 30 times for every amount of food you put in your mouth) helps to stimulate digestion and the absorption of nutrients;
Improves body awareness: helps you recognize the sensations of hunger and satiety, which can help you avoid overeating and encourage you to choose healthy foods.

To practice mindfulness while eating, it’s important to sit in a quiet place with no distractions, concentrate on your food and body sensations, chew slowly and enjoy the taste and texture of the food.
It’s a simple practice that can bring many health benefits.

Diet and Mental Health: How Do They Relate?

Foods rich in nutrients such as omega-3, B vitamins, namely B9 and B12, iron, tryptophan and magnesium are important for maintaining balanced mental health.
On the other hand, a lack of these foods and an excessive intake of sugars and fats can lead to mental health problems such as anxiety, depression, irritability, sleep problems and poor memory.

Here are some reasons why a good diet is important for Mental Health:

Increases brain function: a balanced diet rich in nutrients can help improve brain function and increase concentration;
Reduces inflammation: foods rich in antioxidants, such as fruit, vegetables and nuts, can help reduce inflammation and protect the brain by fighting free radicals;
Regulates blood sugar: a balanced diet and regular eating habits can help prevent blood sugar fluctuations, which can negatively affect mood and well-being;
Improves sleep: foods rich in tryptophan, such as eggs, milk and chicken, can help improve sleep quality and regulate the circadian rhythm, as it is a precursor of serotonin and dopamine;
Improves the intestinal microbiota: the consumption of fiber balances and regulates the intestinal microbiota.
When there is an imbalance due to poor diet, the gut enters a state of inflammation, releasing harmful substances and compromising the absorption of nutrients and neurotransmitter precursors.

A diet that is generally unbalanced can also be one of the causes of fatigue, difficulty in making decisions and increased reaction time.

Eating Habits That Benefit Mental Health

Maintaining healthy eating habits is crucial for physical and mental health.
Here are some eating habits that can help you:

Avoid processed food: processed food is usually high in sugars, saturated fats and preservatives, which can negatively affect your health;
Maintain regular meal times: eating regularly throughout the day and avoiding long periods of fasting can help maintain energy levels and mood stability;
Stay hydrated: not drinking enough fluids during the day can make it harder for you to concentrate or think clearly.
Another possible consequence is constipation, which can compromise our emotional well-being.
It is recommended that you drink 6-8 glasses of water a day;
Practice moderation: avoid eating large quantities of sugary or fatty foods all at once and try to eat small portions throughout the day;
Eat 5 pieces of fruit or vegetables a day: fruit and vegetables are rich in vitamins, minerals and fiber, which contribute to good physical and mental health.
Eat vegetables of all colors to ensure a greater variety of nutrients.

Remember: it is essential to avoid all foods that contain trans fats in their list of ingredients or partially hydrogenated.
Although these foods are very tempting when we’re not feeling so well emotionally, this type of ingredient is not beneficial for our mood or physical health in the long term.

It’s important to consider what you eat and how you eat in order to have a healthy mental and physical life.

In short, food is a fundamental piece of the mental health puzzle and we urgently need to take steps to ensure a balanced and healthy diet.

Watch the video with our Nutritionist, Dr. Margarida Pimentel, HERE.
Margarida Pimentel, HERE

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