There are various ways to maintain mental health. Eating habits it’s one that can unexpectedly benefit our mental health.
A nutritionist explains how eating habits it can cause “chemical reactions and processes” in the body that also affect mental health. Reported the healthy, see five eating habits under this:
1. Don’t focus on weight loss, focus on body health
Focusing on restrictive diets by cutting back on food will put us in a negative frame of mind and emphasize the restriction. Try to switch to thinking about what eating healthier will lead to like better health, more energy, and a better feeling.
These positive thoughts will ease the process of living a healthy life because they don’t feel as punishing as crash dieting. This positive thinking will also ensure that the body does not feel stressed during the process, the body will feel safe.
2. Eat a variety of fruits and vegetables
Illustration of fruits and vegetables (pexels.com/@hellojanedoan/)According to a 2020 research in the journal Nutrients, fruits and vegetables have actually been shown to benefit mental health. Fruits and vegetables positively influence sleep quality, life satisfaction, mood, creativity, self-esteem, stress, anxiety, depressive symptoms and general mental well-being.
Most people know that eating lots of fruits and vegetables is good for the body because they contain nutrients like vitamins and minerals, as well as fiber and water. These things are involved in many of the chemical reactions and processes in our bodies that support brain function, including feeding the beneficial bacteria in our gut microbiome.
Read also: 6 ways to eat clean, prioritizing natural ingredients
3. Maintain intestinal health
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Editor’s picks
Healthy Food Illustration (pexels.com/@hellojanedoan/)Keeping the gut healthy is important to the gut-brain axis, or the communication network in the body that connects the enteric and central nervous systems. Research shows that digestive tract disorders can change the gut-brain connection and can negatively affect mood, cognition, and mental health.
The gut-brain connection relies on a healthy gut microbiome. Consuming products that contain a variety of phytonutrients can have an effect on improving cognition including memory, mood and executive function.
4. Consume fish regularly
Illustration of a fish dish (pexels.com/@ruslanua/)In addition to eating a variety of fruits and vegetables, studies have shown that eating fish regularly can improve mental health and reduce the risk of dementia. The lipids and essential fatty acids found in fish have been shown to reduce the risk of depression and prevent age-related mental and cognitive decline.
Harvard Health she suggests eating one to two three-ounce servings a week of fatty fish such as salmon, herring, mackerel, anchovies and sardines. This will reduce the risk of depression and Alzheimer’s disease, as well as heart disease and stroke.
5. Try anti-inflammatory foods
Illustration of anti-inflammatory foods (pexels.com/@ella-olsson-572949/)According to International journal of environmental research and public health, implementing an anti-inflammatory diet with a high intake of vegetables, fruit and fish has an effect on reducing the risk of depression. Many of these foods contain healthy fats such as omega-3 fatty acids, both of which have been shown to benefit mental health by improving mood, reducing symptoms of depression and reducing the risk of neurological diseases such as dementia.
Instead, it’s important to reduce your intake of inflammatory foods that can exacerbate depressive symptoms. Like added sugar, soda and junk food. Experts usually recommend reducing your intake of these foods to benefit your mental health.
Keep in mind that mental health is just as important as physical health. Therefore, come on, start implementing a healthy lifestyle!
Also read: Do you have to dine again to sleep? 5 facts about night eating syndrome
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