Is diet Helpful to Improve Mental health?
Different studies have been done to understand the relation between diet and mental health. People who are following a western diet have processed food and they are at increased risk of depression and anxiety. Read this guide to learn following a balanced diet will improve mental health.
Following a Well-Balanced diet improve Mental Health
Most of the studies have focused on the effect of the Western diet and the Mediterranean diet. The study closely researched the person and it was known that there is an increased risk of anxiety and depression.
On the other hand, people who follow a Mediterranean diet have a better mental health condition. All over the globe, different studies are done to understand what kind of diet will suit a person’s mental health.
The research focused on the diet effect on the hippocampus. This is the part of the brain that focuses on generating new neurons and this is known as neurogenesis. Research has shown that it is linked to cognition and a person’s mood. Some of the factors which affect neurogenesis negatively which includes:
- Oxidative stress
- High-fat diets
- High sugar diets
Following a healthy diet which promotes the neurogenesis which includes:
- Physical exercise
- Diets that include curcumin, polyunsaturated fatty acids (PUFAs), and polyphenols
- The diet that meets calorie needs without overeating or undereating.
What are the best food options?
Well, there is no certain diet for mental health, but following an eating pattern which helps you a lot. This has helped the person to improve the overall health and well-being. Some of the compounds which you need to include are:
- Omega-3 fatty acids
- Vitamin D
Some of the Mediterranean food options are:
- Plenty of fruits and vegetables
- Whole grains
- Olive oil
- Low-to-moderate amounts of fish, dairy products, and poultry
- Very little red meat
- Beans and pulses
- Nuts and seeds
- Eggs up to four times a week
- Low-to-moderate wine amount
Experts have suggested that reducing the number of calories will help the person to stay healthy. The low-calorie intake will reduce the depressive symptoms and this will help the person to live a healthy life. If any person wishes to try calorie restriction, then they should talk to the doctor and ensure they are having enough nutrients every day.
What food do you need to avoid?
- Processed foods
- Sugary products
- Fried foods
- Refined grains, such as white bread
If you are noticing any problem related to your health then talk to the doctor right away and understand what suits your condition the best.