Foods Also Help Improve Your Mental Health
Author: Neer Tiwari
There is an important connection between nutrition and mental health. The relationship is simple, the deficiency of certain nutrients can cause mental disorders. Especially in the case of anxiety and depression. There are several varieties of supplements available in the market but many times the supplements are not that effective for some of our symptoms.
Their is a synergistic relationship between nutrients that cannot be recreated through the supplements.
Many nutrients are so dependent on other types of nutrients that they need each other to do their job. For example, an international dental specialist from Delhi said, the body needs Vitamin D to absorb calcium. He said that many times he recommends to his patients to take Vitamin D supplements when they are low on calcium along with the increased intake of calcium. This is just an example of how the absence of vitamin D impacts our body’s absorption of calcium.
Eating a variety of healthy food also gives the body the required combinations of nutrients needed. These nutrients feed our brain, stabilize our moods and give us more clarity of mind. Eating the right for mental heath is also simple.
There should be a higher proportion of, “whole natural food” is good for our body in every way possible. This is true in comparison to eating highly processed foods. Fruits and vegetables, when eaten in their original form are most effective on the bodies.
Dairy products like milk, yogurt and cheese are also good source to feed the brain. Here are some best food options that can help improve your mental health.
Chia seeds are a rich source of Omega-3. Omega-3 fatty acids are polyunsaturated fats that are responsible for most of the brain and mental activities. It is one of the components of the cell membrane and has powerful anti-inflammatory functions. They help in preserving the health of the cell membrane, while facilitating effective communication between the brain cells. Chia seeds are also a good source of calcium, magnesium and potassium.
Good fiber intake is believed to help in the reduction of anxiety. The symptoms of anxiety sometimes worsens the situation for a person suffering from depression. Broccoli sprouts are high in sulforaphane and has antioxidant compounds.The inflammatory molecules can pass through the blood to the brain and help in the treatment of depression.
Eat your Broccoli…
Including vegetables like spinach and kale can help us keep our brain perform the cognitive functions better and for more time. Adults who eat leafy vegetables suffer from less cognitive decline and their brain stays attentive for a longer period of time. Mental decline has been linked to Alzheimer’s and Dementia and consumption of green leafy vegetables help protect their brain from such disorders.
Those leafy vegetables help you, with getting proper sleep and also act to prevent you from developing breathing problems or sleep apnea. This is based on emerging research out of Dental Clinic Delhi.
The off-spring of a malnourished mother tend to have a higher risk of Schizophrenia. Those mothers suffering from trauma, anxiety or depression also have low Choline levels in their liver.
Women who follow a controlled diet, especially with the inclusion of eggs, receive 100 to 550 mg/d of choline in the body which proves quite healthy for their health. It would be important for those who are unable to consume eggs to consult with a registered dietitian to see how they can find a suitable work-around.
Berries, specially blueberries are really good for our health. They contain antioxidants that help protect our bodies from those age-related diseases. The fruit has a reputation for being one of the top most food for the brain and can boost its cognitive functions.
Apart from eating right, it is also good to keep exercising. Exercise can help you cope with stress and lower your anxiety. It helps in lifting our general mood and the feel-good factor about oneself. Just 30 minutes of exercising, for three to four times a week can bring positive changes in the body.
There are many ways in which exercising can help boost your mental health:
- Pick an exercise that you enjoy, that way you enjoy your workout better
- Focus on how that activity makes you feel. The whole point is to have a positive result from it.
- Try to increase the pace of the normal activities you do, like walking to quick pace to jogging
- If you feel too stressed at any time, trying exercising. It will instantly help you feel better.
- Work on getting enough sleep. People who do not sleep properly are more likely to develop mental problems, while getting a good sleep solves the effects of stress and anxiety on the body.
- Try maintaining positive thinking throughout the day. Negative thoughts not only cause stress and anxiety, but if continued for long can impact your health negatively.
Author Bio – Neer Tiwari is a passionate social worker and blogger who has dedicated his mind and soul for bringing healing and standing by anyone who needs it. He has touched many lives throughout the years and has left no stones unturned in changing them for the better. Being a prolific blogger, he has come in contact with people from various social, professional and economic backgrounds and written on diverse topics ranging from human behavior, children’s health, counselling, nutrition, poverty and relationship issues to dentistry, real estate, the medical field and much more.