HOW OUR DIET AFFECTS THE STATE OF OUR MIND
Did you know?
There is an interrelation between our mood and food. Our diet affects our mood. And vice versa.
Studies have shown that some foods help improve the mood while others can make it worse.
If we eat healthy food, full of nutrients, then we tend to feel calmer and more energetic.
If symptoms of anxiety and depression such as lack of joy, irritation, lack of motivation and also low energy levels are experienced, then there is a chance that it is somehow connected to our food choices.
So, the science behind this is that dietary changes can bring changes in our brain structure, which can lead to our altered behaviour. For example: If we skip today's breakfast then it can lead to low sugars levels. This will leave us feeling tired and weak for the entire day.
If certain things in the diet are reduced then that can cause low levels of zinc, vitamin D, magnesium and many more. This can worsen the mood and decrease energy. Some of the reason for our fluctuating moods can be:
Not eating at regular intervals.
Cutting or skipping meals.
Lack of certain vitamins and minerals in the diet.
Frequent consumption of junk food.
We can balance these levels if we balance our meals. Such as:
1.Filling up the plate with a rainbow. We should eat more mood supporting foods. Such as eating various types of fruits and vegetables.
2. Eating them raw. More often we should try eating vegetables and fruits in their raw form. For example, prefer eating orange rather than drinking orange juice.
3. Try eating more dopamine building foods. Foods which are dairy products, leafy greens, unprocessed meats, eggs, nuts are preferable to consume.
4. Increasing intake of omega – 3 fatty acids. Omega 3 has many health benefits like decreasing anxiety and depression, curing heart disease, getting better sleep and many more. This can be obtained from fish, chia seeds, walnuts kidney beans, soybean oil, etc.
5. Limit sugars. Consumption of more sugar can turn into poison. We should choose no added sugar foods whenever possible.
6. Balance vitamin D. we should get our vitamin D level checked as its lower levels are associated with depression and mood.
A 2005 study in the International Journal of Obesity, which found associations between obesity and depression and dietary factors. Also, a 2011 study in the American Journal of Clinical Nutrition found that women who ate more vitamin D–rich foods had a lower risk of depression than women who got less vitamin D in their diets. Sources of the vitamin are fish, dairy products, cereals, and many more.
By maintaining a healthy diet and keeping ourselves fit, we limit the risk to our mental health. We need to have a balanced mind along with a balanced body.