Nutrition is not merely about fueling our bodies; it plays a crucial role in maintaining overall well-being, including mental health. Since we have started a new year, this is a great time to try new routines and foods. As research in the field of nutritional psychiatry advances, the sophisticated connection between what we eat and our mental health becomes increasingly important. When improving mental health, it’s important to consider how our nutrition plays a part.
Consider how eating your favorite food item may make you feel. My favorite food item to eat is sweet potato pie. I make this specialty yearly around the holidays and enjoy a slice after dinner. Eating my slice of pie was an entire experience because it reminded me of a comforting time in my childhood. As comforting as this treat is, it would not be wise to eat frequently, for obvious reasons. In the journey to improve mental wellness, consider the food items that have been studied and founded to support positive mental health. I have enjoyed juicing, which has allowed me to try a variety of flavors of veggies and fruits.
My go-to juicing machine has been with the Breville brand. I have used the same model for over ten years. I have recently been interested in trying the Nama J2 juicer to manage my time efficiently. The Nama J2 allows you to load your vegetables and fruit and walk away while it does the juicing. I’ve placed links below for reference.(I’m not sponsored by either brand). Below is some research about the connection between nutrition and mental health. Always consult a healthcare provider for personalized nutrition and mental health guidance. This is general information and is not a substitute for professional medical advice.
The brain, a highly metabolically active organ, requires a constant supply of nutrients to function optimally. Essential fatty acids, vitamins, minerals, and amino acids obtained from a well-balanced diet contribute to neurotransmitter synthesis, ensuring proper communication between brain cells. Omega-3 fatty acids, found in fatty fish and flaxseeds, have been linked to improved mood and cognitive function. A diverse and balanced diet fosters a healthy gut microbiome, influencing mental health through the production of neurotransmitters and immune system modulation. Antioxidants, found in fruits and vegetables, play a vital role in protecting the brain from oxidative stress. Diets rich in antioxidants contribute to neuroprotection and support cognitive function. Consuming a colorful array of plant-based foods provides a broad spectrum of antioxidants that may contribute to anxiety and depression relief.
It is also important to consider that the impact of blood sugar levels on mood stability is often underestimated. Consuming a diet rich in complex carbohydrates and fiber and low in refined sugars helps regulate blood glucose levels. Fluctuations in blood sugar can contribute to mood swings and irritability, emphasizing the importance of maintaining a steady supply of energy to the brain. The impact of blood sugar levels on mood stability is often underestimated.
While nutrition is not a standalone solution for mental health challenges, evidence suggests that a well-balanced and nutrient-dense diet can be a valuable component of a comprehensive approach to mental health.
Juicer Links:
Breville Juice Fountain Plus:
https://www.breville.com/us/en/products/juicers/bje98.html?sku=JE98XL
Nama J2 Juicer
https://namawell.com/products/nama-j2-cold-press-juicer?variant=40808244248753
REFERENCES:
- Reference: Jacka, F.N., O'Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M.L., et al. (2017). A randomized controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial).
Reference: Gibson, E.L. (2006). Emotional influences on food choice: Sensory, physiological, and psychological pathways.
- Reference: Masrour, Roudsari A.H., & Djalalinia, S. (2018). Socioeconomic inequality in mental health in Iran: The nhani study.
- Reference: Sarkar, A., Lehto, S.M., Harty, S., Dinan, T.G., Cryan, J.F., & Burnet, P.W. (2016). Psychobiotics and the Manipulation of Bacteria–Gut–Brain Signals.