Would you have ever thought of food causing any form of mental disorder naturally? Ahh, I know that expression. Hold on, before you feel so shocked at it. Let me explain what you need to know about the Relationship between Diet and Mental Health.
When you hear the word Diet, what comes to mind is food. Yes, you are correct. Diet is the combination of nutritional food we consume daily. Without food, we won’t grow, stay active or even breathe properly and that is why there is a link between diet; food and mental health. You’ve got to get it right by eating right through having a balanced diet, not processed foods.
I know you know that always eating processed foods is not good for your health. If I ask for examples of processed foods, you will likely say biscuits, sweets, right? well if you stick around for much longer, you’ll be shock to the other list of foods that you never thought would make the lists.
Like every other day, it’s a gorgeous day as we head out for our regular activities. Oh! Thankfully, this day couldn’t get any better as you turned to your right and discovered a supermarket.
You realized that you haven’t eaten since your toothbrush left your mouth. The sound of belly drumming intensifies as you dash to grab anything that seems appealing—biscuits, processed snacks, anything at all.
And then you had the bright idea to combine something sweet, like a cold sugary drink, how brilliant of you! Did you feel as though you had “arrived” on Earth with your final bite and sip? True enough, we’ve all been there, all we wanted was to fulfill ourselves.
This becomes an unconscious habit that we acquire because we are either too exhausted after returning from work or in a rush to go out, and our favorite combo is what we always reach for when we need a quick refill. And for the most of our weekdays, this has become the daily routine. Although the majority may view this as a fast fix, there are risks and potential effects on our mental health.
I know this is not the best thing you want to hear right now, I wish there was other ways to put it which I’m afraid there is, but I would rather get real with you
Consistently eating processed foods can lead to some serious mental health issues.
When you keep eating processed food to replace real meals, you endanger your health. It spikes your blood sugar level and increases the risk of chronic diseases.
Check the types of food that cause harm to your health
In this modern life, we- I mean you and me, have overlooked one of the most mighty tools at our disposal for maintaining mental well-being: OUR DIET. Beyond merely fueling our bodies, the food we consume has a lot of benefits and hindrances to our mental health.
You have got to understand this real fact today. If you want to live healthier and longer, always eat a balanced diet. Stop using processed foods and other unhealthy meals to ‘land on earth.’ – you know that expression you give when you take in sweet things or chilled liquid. They aren’t doing us any good.
– Adora Quill
I know you’re not delighted to hear this right now. If it’s a difficult habit to break, please make sure you seek guidance on how to proceed from your healthcare provider.
What is the Relationship between Diet and Mental Health
The relationship between diet and mental health is as fuel is, to a car. You can’t own a car and not fuel it, it becomes a liability. So it is, with diet and health. You can not boost a healthy life without incorporating a balanced diet into your everyday routine which simply means eating nutritional meals.
Below are some examples of mental health conditions that can be caused or exacerbated by a poor diet:
- Depression: A diet high in processed foods, sugar, and unhealthy fats can contribute to depression.
- Anxiety: A diet low in omega-3 fatty acids, vitamin B12, and magnesium can contribute to anxiety.
- Attention Deficit Hyperactivity Disorder (ADHD): A diet high in processed foods, sugar, and artificial additives can contribute to ADHD.
- Bipolar Disorder: A diet low in omega-3 fatty acids, vitamin B12, and magnesium can contribute to bipolar disorder.
- Schizophrenia: A diet low in omega-3 fatty acids, vitamin D, and antioxidants can contribute to schizophrenia.
- Memory Loss and Cognitive Decline: A diet high in processed foods, sugar, and unhealthy fats can contribute to memory loss and cognitive decline.
- Mood Swings: A diet low in complex carbohydrates, protein, and healthy fats can lead to mood swings.
- Fatigue and Lethargy: A diet low in iron, B12, and magnesium can lead to fatigue and lethargy.
- Insomnia: A diet high in caffeine, sugar, and processed foods can lead to insomnia.
Eating Disorders: A diet that is restrictive or excessive can lead to eating disorders such as anorexia nervosa, bulimia nervosa, and orthorexia nervosa.
Foods that Boost Relationship between Diet and Mental Health
Imagine waking up to a breakfast of creamy avocado with a sprinkle of crunchy pumpkin seeds. As you take each bite, you’re not just satisfying your taste buds but also nourishing your brain with essential fatty acids that support mood stability and cognitive function.
Now, the next time you go to the market, instead of always buying puff puff, minerals, sweets, chewing gums, etc. Start replacing them with fruits, Salmon – Fish, Chicken, Whole grains (oats, beans, soy, and rice), Avocados, Nuts (cashews, walnuts), Berries (strawberries, blueberries), Tomatoes
All these nutrients help ensure our well-being is greatly nourished and taken care of.
List of Important Nutrients to Consider For Your Diet and Mental Health include:
- Omega-3 fatty acids (present in aquatic fish like salmon, nuts, seeds,)
- Vitamin B12 (found in animal products and fortified plant-based milk)
- Magnesium (found in dark leafy greens, nuts, and seeds)
- Vitamin D (a good source from Sunlight exposure, fortified dairy products, and fatty seafood)
- Antioxidants (found in fruits, vegetables, and other plant-based foods)
- Complex carbohydrates are present in fruits, vegetables, and whole grains.
- Protein (found in animal products, legumes, and nuts)
- Good fats (found in avocados, nuts, seeds, and olive oil)
- Zinc, found in abundance in legumes and nuts
- while magnesium, found within dark chocolate and leafy greens,
Here is a list of Top 10 processed foods to limit or avoid:
1. Sugary drinks (soda, sports drinks, energy drinks)
2. Refined grains (white bread, sugary cereals, processed snacks)
3. Processed meats (hot dogs, sausages, bacon, deli meats)
4. Packaged snacks (chips, crackers, cookies, candy)
5. Frozen meals (TV dinners, pizza, frozen entrees)
6. Canned goods (vegetables, fruits, meats, soups)
7. Baked goods (pastries, cakes, muffins, donuts)
8. Fried foods (french fries, fried chicken, fried fish)
9. High-sodium foods (canned soups, processed sauces, frozen meals)
10. Foods with added preservatives and artificial ingredients (artificial sweeteners, flavor enhancers, coloring agents)
You should take into heart that as you begin to fill your basket with ideal fruits and food items, you’re not just shopping for groceries; you’re investing in your mental well-being, choosing fruits and vegetables that nourish your body and soul.
Conclusion
Now that you understand the Relationship between Diet and Mental Health, you may argue that you don’t often consume processed foods, coffee, or alcohol, but over time, the “small quantity” you do take can accumulate and cause negative consequences to build up within your body. We must make the appropriate financial decisions for a healthy lifestyle
We ought to continue to appreciate and strive for a day when mental health is acknowledged as a crucial component of whole wellbeing.
When you see older people with white hair who yet appear robust in their latter years, Won’t you hope to live up to that age ‘Abi, that kind thing no dey sweet you?’
It’s up to you to start making deliberate decisions to eat more nutrient-dense foods and less processed garbage.
We can create a better world where we flourish mentally as well as physically if we can stick to this. Do you have an Elderly one at home? then allow me recommend this for their benefit How to Boost Energy Level for Adults/Seniors (Food + Tips)
