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Nutrition and Mental Health: Is There a Link Between Diet and Depression?
25.07.2024 13:13
In today's world, there is an increasing focus on the relationship between nutrition and overall health. However, what is often overlooked is the fact that diet plays a significant role not only in physical well-being but also in mental well-being.
Mental health is an important aspect of life. In this article, together with nutritionist, nutrition and health expert according to the medical medium method Anya Brix , we will consider how various aspects of nutrition can affect depression and try to understand how diet adjustments can improve psychological state.
You are what you eat
Nutrition plays a key role in maintaining brain activity and cognitive functions. The brain requires a lot of energy to function properly, and the quality of the nutrients you receive directly affects its performance.
Quality carbohydrates are the main source of energy for the brain, providing stable blood glucose levels. Proteins containing amino acids are necessary for the synthesis of serotonin, which affects mood and emotional state.
Fats, especially omega-3 fatty acids, play an important role in maintaining the structure and function of neuronal cell membranes.
Additionally, vitamins and minerals such as B vitamins, magnesium and zinc are essential for a variety of biochemical processes, including energy production and antioxidant protection.
But what do we do? What does our daily grocery basket consist of? Why do we brush aside healthy eating and a healthy lifestyle, believing that life is too short to limit ourselves in pleasures?
Increased irritability and anxiety sometimes arise due to the accumulation of heavy metals and chemicals in our bodies.
Chemicals, both household and food preservatives, flavorings, thickeners and other additives that are included in the composition of products. There is nothing natural in them.
Large manufacturers pay for laboratory developments so that miracle additives can enhance the taste of their products and create a “wow effect” in our taste buds.
Mental Health on a Plate
Remember what most children like to eat now. Preferences for certain foods are formed in childhood.
No child will throw a tantrum over an apple they didn't buy at the store, but we've all seen kids literally lying on the floor demanding that you buy them chips or soda. We don't have crazy passions for spinach that make our hands tremble.
Adults have the same patterns when we have a strong desire for a certain harmful thing. Such cravings are formed by long-term deficiencies in mineral salts and high-quality glucose.
When our cells have enough glucose and mineral salts, the body does not ask for harmful substances, it does not need them. Craving for harmful substances is the body's signals to give it quality fuel, but we interpret these signals incorrectly, continuing to feed the body with something it does not really need.
And this is a vicious circle, from which you can get out only by filling the body with what it really needs. When the body asks for caffeine, something fatty or unhealthy sweet, the body needs quality glucose. When the body asks for something salty (chips, cheese, salted fish), the body needs mineral salts.
However, such a lifestyle and lack of a varied diet lead to serious deficiencies in the body, which can have serious consequences for brain activity and mental health.
Deficiencies in essential vitamins, minerals, and other key nutritional components disrupt biochemical processes that are critical to normal brain function.
For example, a deficiency of B vitamins such as B12 and folate can lead to cognitive decline, increased fatigue, and even depressive symptoms, as these vitamins are involved in energy metabolism.
A deficiency of omega-3 fatty acids, which are important components of neuronal cell membranes, can lead to decreased plasticity and resilience of neural networks, which negatively affects mood and cognitive abilities.
A deficiency of iron, which is important for transporting oxygen to the brain, can cause anemia, which is associated with fatigue.
Food for thought
First, we need to figure out where the root of mental disorders is? Where is the main reason? Of course, the first reason is a serious, strong emotional shock.
For some, it is a divorce, death of loved ones, a difficult diagnosis or a crisis. But sometimes the cause of depression and apathy is deeper, while it is necessary to check the body's deficiencies.
Nutrition has a significant psychological impact, which can both improve and worsen mood. Products rich in quality carbohydrates: fruits, berries, unprocessed dried fruits without oil and preservatives, potatoes, pumpkin, sweet potatoes, help stabilize blood glucose levels, which prevents sudden mood and energy fluctuations.
In addition, such products stimulate the production of serotonin, a hormone that improves mood and promotes a sense of well-being.
At the opposite end of the spectrum are foods high in sugar and refined carbohydrates, which cause a quick but short-term rise in glucose levels followed by a sharp drop, which can lead to irritability, fatigue and depressed moods.
Eating a diet rich in antioxidants, omega-3 fatty acids, vitamins, and minerals can support brain health and positively impact mood.
For example, antioxidants found in berries, fruits, greens, and vegetables protect the brain from oxidative stress, which is linked to depression and other mental disorders.
Thus, the right food choices can significantly improve your psychological state and overall well-being, while the wrong choices can lead to a worsening of mood and the development of depression.
Chemical reactions in the brain
Our brain consists of millions of neurons. These are nerve cells, and these nerve cells communicate with each other using electrical impulses.
Our brain has different sections: a section that processes information, a section that systematizes information, a section that stores this information, and a section responsible for our emotions.
All these departments communicate with each other through neural connections. When the transfer of information occurs without obstacles, easily and smoothly, we learn well, process information quickly, our brain is in a calm state. But when there are various obstacles between neurons and between groups of neurons, this indicates a large accumulation of heavy metals in the brain. And the obstacles are those same chemicals, flavors, preservatives, pesticides, GMO products.
From Nutrition to Emotions: Recommendations from a Nutritionist
To get rid of any mental illness, it is very important to cleanse neurons. This cannot be done with medications, since they are toxins and sources of heavy metals for our body. The diet must include 4 types of products: fruits, berries, greens and vegetables.
Here are some tips to help you restore your psychological state:
1. Include more fresh fruits and vegetables in your diet:
- Rich in antioxidants: Berries, especially dark-colored ones (wild blueberries, blackberries, currants, rowan), spinach, cilantro, broccoli contain antioxidants that help fight oxidative stress and support brain health.
- Citrus fruits: Oranges, lemons and grapefruits are rich in vitamin C, which helps reduce stress levels.
2. Add omega-3 fatty acids, such as flaxseed, chia and walnuts. Also, all fruits and greens are also great sources of omega-3 fatty acids.
3. Stabilize your blood sugar levels:
- Snack on fruits and greens every 1.5-2 hours
- Reduce or eliminate caffeine (coffee, decaf coffee, matcha, chocolate, chocolate powder, green and black tea, energy drinks, sports nutrition)
- Avoid refined carbohydrates and sugar. Eliminate or reduce your intake of sugary drinks, candy, and white bread.
4. Avoid alcohol, nicotine, vaping, hookah. They can cause anxiety and worsen the quality of sleep, which negatively affects mental health.
5. Drink enough water at least 1.5 liters of lemon water and restore hydration. It would seem to be the simplest advice, but many people do not even notice that they do not drink even one glass of water for a couple of days. Water maintains optimal brain function and overall health.
6. Eat regularly and do not skip meals.
7. Take a conscious approach to food: choose whole, clear, unprocessed, fresh products without preservatives and flavor enhancers. All industrial chemicals accumulate in the liver, gastrointestinal tract, brain and disrupt their normal functioning.
These tips will help you improve your mental health through mindful and balanced eating.
