Nutrition Tips for Mental Health!

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Nutrition is not a substitute for seeking help, seeing a therapist, or taking the necessary medications that your body and mind need. Quality nutrition is another tool in the toolbox to help with mental health alongside treatment. 


Inadequate nutrition can result in poor energy levels, inability to think critically or concentrate, can exacerbate behavioral concerns such as anxiety and depression. I don’t want to spend too much time on foods to avoid; I want to discuss foods and practices that can help you feel better. 


Practice Mindful Eating


Practicing mindful eating is one of the steps to becoming a more mindful person as a whole. Practicing mindfulness has been strongly linked to decreases in stress, depression, and anxiety. 


  1. Practice taking deep breaths (belly breathing) before and after your meal.

  2. Think about your meal, where it came from, how it was prepared, and who prepared it. 

  3. Pay attention to your body’s cues before, during and after your meal to determine your level of hunger/satiety.

  4. Analyze your food, how it looks, tastes, and smells.

  5. How is your body reacting to each bite you take?

  6. Show gratefulness for your meal.

  7. Reflect on how your meal made you feel.


Have a Consistent Meal Schedule


The body ‘fasts’ while we sleep. So within an hour of waking, our brains need energy. Delaying the first meal of the day until later stresses the mind and body and can lead to mental and physical fatigue, inability to concentrate, increase stress, anxiety, and/or depression symptoms. It is important to eat something within the first hour of waking to provide your brain with some energy to take on the day. If you’re not a breakfast eater, start with something small like graham crackers and peanut butter, and smoothie, yogurt with fruit, banana with peanut butter, or even a granola bar. Continue eating at similar times each day for a consistent meal schedule. Your body and mind craves consistency, so keeping a regular routine keeps them happy.


Include Probiotics


Stressful situations don’t just negatively affect your brain, they also affect your gut. The fight-or-flight response kicks in and can decrease your appetite, cause nausea, vomiting, or even send you running to the bathroom. Probiotics can help balance and improve your gut health and brain health by interacting with the gut-brain axis and possibly decreasing stress-related behavior and anxiety. 



Decrease Inflammation


Inflammation can impact mental health and be a trigger for psychiatric disorders. Fruits and vegetables contain antioxidants than decrease inflammation in the body. Eat a variety of fruits and vegetables, raw, cooked, from frozen, or canned. There is a misconception that frozen and canned foods have less nutritional value, but that is not the case. Choose canned fruit that is stored in water, and canned veggies with reduced or no added salt. Add herbs and spices for flavor!


Stash the Snacks


Keep a stash of snacks in your car, lunch box, desk, backpack, etc. Being busy with work or school can get in the way of meal times, so having snacks on hand can help you to stay focused and avoid becoming hangy. Some healthy snack options are graham crackers and peanut butter, apple and almond butter, Kind bars, trail mix, popcorn, banana chips, applesauce.


Hydrate Hydrate Hydrate


Water is needed for every cell in your body, including your brain. Dehydration causes a decrease in brain activity, which increases your incidence of a depression or anxiety episode. Staying properly hydrated consistently throughout the day can help with this. Aim for 64+ oz of fluids each day, plus more if you exercise.


*Most of the research is based on correlation, not causation, however research has shown that focusing on the above can help improve mood and mental health. If you are in need of assistance with mental health, please reach out to a mental health counselor or therapist.


https://www.hsph.harvard.edu/nutritionsource/mindful-eating/

https://link.springer.com/article/10.1186/1757-4749-5-5

https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function

https://chear.ucsd.edu/blog/scheduled-eating-why-its-beneficial-and-how-to-start

https://www.cambridge.org/core/services/aop-cambridge-core/content/view/1210B6BE585E03C71A299C52B51B22F7/S0007114513004455a.pdf/effects-of-hydration-status-on-cognitive-performance-and-mood.pdf

https://cgi.edu/news/surprising-impact-inflammation-mental-health/

SG

Comments

  1. SBMay 2, 2022 at 7:11 PM

    I love this topic and especially love the disclaimer that you started off with - I think this is so important to recognize. I love that you also gave great and very practical tips that people can use. Great read!

    SB

    ReplyDelete

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