Mood can be improved by eating a nutritious and balanced diet rich in vegetables the brain Separate from the rest of the body, but overall health refers to feeling comfortable from head to toe What is the connection between diet and mental health? Our diet and mental health are a complex relationship, but research suggests that there is a relationship between our diet and how we feel. .
Millions of bacteria are present in the digestive system, influencing the formation of neurotransmitters, which are chemicals that constantly transmit information from the gut to the brain. Two common examples are dopamine and serotonin. Eating nutritious foods promotes the growth of “good” bacteria, which in turn has a positive effect on neurotransmitter synthesis. On the other hand, a consistent diet of junk food can lead to inflammation that reduces production.
There are many dietary changes that can improve or worsen your mental health. Here are some points to remember:
1. Eat constantly
Eating healthy and eating consistently can prevent hypoglycemia, which can make you feel lethargic and irritable. Not having a proper diet can affect your energy levels and can even alter hormone levels.
2. Drink water
Your mood, energy level, and focus can be negatively affected by even mild dehydration. Dehydration can also lead to headaches which can increase pain. Expect to consume around 2 liters of water per day.
3. Eat enough protein
Protein should be part of every meal and is made up of amino acids that the brain processes to help regulate mood. An easy way to increase your protein intake is to eat milk and eggs regularly for breakfast. Also, try incorporating protein-rich meats and other foods into your meals.
4. Pay attention to gut health
Take care of your stomach When you are stressed, your gut can speed up or slow down due to how you feel Fruits, vegetables, legumes and probiotics are all good foods for your digestive system.
5. Watch your caffeine intake
Keep in mind how your mood can be affected by caffeine. If taken just before bed, it can interfere with sleep, and some people also report feelings of malaise and anxiety. Coffee, tea, cola, energy drinks and chocolate contain caffeine.
6. Consume the right proportion of fat
For optimal brain function, it is necessary to consume healthy fats. Olive oil, canola oil, almonds, seeds, oily fish, avocados, milk, and eggs are some examples of foods that include them. Trans fats should be avoided as they could be harmful to heart health and mood and are often found in processed or packaged meals.
7. Eat fresh food
Increase your intake of fruits, vegetables, and whole grains. They provide the vitamins and minerals your body and brain need to stay healthy. Cooking food can reduce its nutritional value, especially if it is safe to eat it raw. Keep these things in mind when thinking about mental health and nutrition.
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