For Better Mental Health, Eat Right!

In an astonishing study, Mind, a mental health charity in the UK, has found that simple changes to one’s diet can significantly reduce, and in some cases completely eliminate, the symptoms of mental illness. These include anxiety disorders, depression, schizophrenia and bipolar disorder. If you want to use food to make yourself happy and relieve the symptoms of mental illness, follow these rules as often as possible.

1. Eat More Fruits and Vegetables

Make sure you eat dark green leafy vegetables every day and try to eat as many fruits and vegetables of different types and colors as possible.

Magnesium in dark green leafy vegetables has a similar chemical structure to lithium, a drug often used to treat serious mood disorders. Folic acid, another name for vitamin B9, is found in dark green leafy vegetables such as spinach, kale, watercress, cabbage and broccoli. If you don’t get enough vitamin B9, your mental health will suffer.

Vitamin B6 is found in bell peppers, spinach, baked potatoes with skins, green beans, yams, broccoli and asparagus. Rich in nutrients for mental health Many fruits and vegetables also provide you with vitamin C. Garlic can make you feel less anxious and less sad, so eat more of it if you like it.

2. Hydration

Usually many of us are a little thirsty and don’t know it. We often think that this slight thirst is hunger, so we eat instead of drink. We should be drinking about 2 liters of water a day, which is about eight medium glasses. Start small, aim for 3 or 4 cups or 1 liter per day. Gradually increase the amount of alcohol you drink over time.

Props such as mineral water bottles or filled jugs and glasses on your desk can help. Even if your tap water has a bad taste, you can improve it by adding a little concentrated lemon juice. A filter jug can also make tap water taste a lot better.

3. Drink Less Alcohol

Alcohol is the single legal substance that does the most damage to your mental health. If you don’t follow this rule, everything you do means nothing. don’t drink too much alcohol. If you must drink, drink occasionally. I’ve found that a pint of soda is a good cheap alternative to a pint of beer or cider so you can still go to the pub and meet people.

4. Eat Less Sugar

The sugar industry is worth billions of euros. Just as the tobacco industry denies it’s bad for your health, the sugar industry makes too much money to keep people from knowing the truth about how bad it is for your health, including mental health. Because sugary foods are quickly absorbed by the body, causing blood sugar levels to rise, which affects your mood. Sugar also robs your body of B vitamins, which are important for mental health.

Almost every box of food you buy contains sugar. When you look at the labels of the items you buy during the week, you’ll be shocked at what’s hidden in our food. Start by cutting out sugary drinks, candies, chocolates, cakes, puddings, and cookies that you know are bad for you. Once you’ve done this, you can distance yourself from it more often. Make as much of your own food as possible instead of buying ready-made food. Make soups, stews and sauces in bulk and freeze them. Bring your own lunch to work instead of buying a sandwich (yes, many of the sandwiches we buy contain sugar). It’s even chips with salt and vinegar.

5. Not White, But Brown

B vitamins are depleted by refined carbohydrates, such as white bread, pasta, rice and most processed foods. So choose whole grains and brown grains and grains over processed and white ones. Whole grains contain vitamin B6, which is important for mental health.

6. Eat the Right Meat

Vitamin B6 is another vitamin that supports mental health. It is in meat, but you should stay away from processed meats as it has been linked to poor mental health and cancer. Raw chicken and turkey are great places to get this vitamin. They also contain tryptophan, an amino acid that helps the body produce more serotonin. Not getting enough serotonin can lead to psychological problems. You can get a lot of B12 from fish, especially mackerel, herring and salmon. Like all B vitamins, getting B12 daily is important if you want to have optimal mental health. Emotional extremes have been linked to insufficient vitamin B12 intake. Cod, salmon, shrimp, trout and tuna are also high in B6. If you are a vegetarian, you may need to take vitamin pills to get more B vitamins.

7. More Omega 3 Fatty Acids

Omega 3 is a fatty acid that most people are deficient in. These things are very important for a healthy, strong mind. Fatty fish such as salmon, mackerel, and herring are some of the best food sources of omega-3 fatty acids. Omega 3s are responsible for a drop in depression in a country where people eat more fish. In one study, a deficiency of omega-3 essential fatty acids was more associated with bipolar disorder than with any other disorder. Omega 3s can be found in flaxseed, hummus, olive oil and even Brussels sprouts, all of which are plant-based.

8. Reduce Consumption of Dairy Product

Dairy products can contribute to symptoms of mental illness, so it’s best to eat them in moderation. Milk protein (bovine casein) causes some immune system reactions in many people. People with bipolar disorder are more likely to have casein intolerance, and research shows that cutting out dairy products and following the other rules I list here about eating and mood can help reduce or even prevent all symptoms of serious mental illness. to eliminate.

This may be because levels of the protein beta-casomorphine 6 peaked when people drank milk. This can exacerbate or provoke psychological problems. Soy milk, almond milk, oat milk, and rice milk are all good milk alternatives.

9. Seeds and Nuts

Sunflower seeds and peanuts are good sources of vitamin B3, cashews and hazelnuts are good sources of vitamin B6, and flax seeds and pumpkin seeds are rich in omega-3 fatty acids. Selenium is found in many Brazil nuts. All of these nutrients, along with the zinc and magnesium found in seeds and nuts, are important for a healthy mind.

The best way to eat more nuts and seeds without bird seeds is to roast them on the grill and add them to soups, salads, casseroles and cereals.

10. Drink Less Coffee

Caffeine can also alter your blood sugar and mood, so it’s best to limit your alcohol consumption.

Conclusion:

Diet can affect mental health, according to a study of the mind. Symptoms of anxiety, sadness, bipolar disorder, and schizophrenia can be reduced or eliminated with simple dietary changes. Use food to improve your mental health by following these tips. Get enough B vitamins and omega-3 fatty acids by drinking plenty of water, cutting back on sugar, choosing whole grains instead of refined carbohydrates, consuming nuts and seeds rich in essential nutrients, eating the right meat and choosing the right fish, stay hydrated by eating a variety of fruits and vegetables, including beans and legumes, reducing dairy consumption, limiting caffeine and alcohol intake, and making sure you get enough omega-3 fatty acids from sources. Dietary changes can improve physical and mental health.