You are what you eat. We’ve all heard this at some point in our lives. The phrase talks about the physical impact of the food we eat. But have you ever wondered how what you eat affects your mental health?
It is common to believe that psychological conditions like anxiety, depression, or overthinking are related to mental wellness. You probably think that they have no connection to the physical properties or condition of the body. However, that’s not true.
Your physical health and nutrition have a big role to play in the condition of your mind. The food that goes into your system can change your brain chemistry. It can affect your hormones and mood and set the pace for your overall mental health.
Let’s understand the role of nutrition in our mental health, so it equips us better to manage conditions like anxiety and overthinking.
Chemicals at Play
Before we jump into nutrition, let us understand what goes on in your brain when anxiety sets in. Anxiety isn’t just in your head, there are actual chemical changes happening. At the root, anxiety is linked to an overactive stress response system. Your body releases hormones, namely cortisol, in response to stress. When cortisol is released in high amounts, it can make it hard to think clearly or stay calm.
Moreover, neurotransmitters, chemicals that help transmit messages in your brain, play a significant role in regulating your mood. Imbalances in neurotransmitters like serotonin and dopamine are linked to heightened anxiety and difficulty focusing, often leading to cycles of overthinking. And the foods you eat can directly affect these brain chemicals.
Poor Nutrition Adds to Mental Strain
As Holy Family University rightly mentions, trying to balance academics, hobbies, work, friends, and family, can be challenging. It needs one to develop new ways of thinking and behaving, to be able to cope. Add the lack of right nutrition to this mix, and the ill effects on our body and mind are sure to increase heavily.
Understanding the link between nutrition and mental health can be your step toward developing new habits and behaviors. Imagine trying to drive a car with no fuel or without the right kind of oil. This is how your body feels when you’re giving it junk food and processed meals. Poor nutrition can cause a variety of mental struggles like anxiety, overwhelm, and overthinking.
For example, certain vitamins and minerals that are absolutely essential for brain function. It is a proven fact that deficiencies in vitamins like zinc, iron, and magnesium are linked to symptoms of anxiety.
Other than this, the foods you eat can have immediate effects on how you feel during the day. On days that you happen to eat processed or sugary foods, you will notice your body feeling more heavy and overall lethargic. However, on days you consume more protein, the body seems to have more energy to dispense. Fatigue, brain fog, drowsiness, lethargy, and lack of focus are all directly impacted by the food we have.
Foods high in processed sugars and even caffeine are well known for rapidly increasing anxiety levels. This can happen because they fluctuate blood sugar levels not so gradually, leading to mood swings and heightened stress.
Nutrients That Boost Mental Clarity and Calm
Of course, there is also food that will help your mental health immensely. The right food can do wonders. Some prominent results of good nutrition may include mood stability, mental clarity, and resilience against stress.
Healthy Fats
Fatty fish has been shown to improve brain function effectively and also reduce anxiety. A study done on individuals with generalized anxiety disorder (GAD) found that omega-3 supplementation helped reduce symptoms of anxiety considerably. These healthy fats reduce inflammation in the brain, which helps reduce the physical symptoms of anxiety and improve cognitive function.
Leafy Greens
Leafy greens contain folate that helps your body produce serotonin, also known as the “feel-good” chemical. Research suggests that low folate levels in individuals may be linked to depression and anxiety. Adding folates to their diet can help their condition significantly. Leafy vegetables also offer antioxidants that improve mental clarity.
Nuts and Seeds
Nuts and seeds are wonderful sources of magnesium. Magnesium, along with improving sleep and bone health, also helps reduce stress and anxiety. Magnesium helps regulate cortisol and promotes relaxation, making it a very important nutrient.
Whole Grains
Whole grains provide a steady supply of energy to the brain, as opposed to the spikes that processed foods cause. A diet rich in whole grains can significantly improve mental performance and overall mood. This is because it’s a steady source of energy.
You may want to understand these food groups better and implement this knowledge into your lifestyle immediately. You can do so by doing your own research or consulting an expert. To change your food habits efficiently, seek guidance from someone who is trained to take care of conditions like yours.
Not just super specialists, but even general physicians and nurses may be able to guide you, given they have the right qualifications. Many nurses pursue accelerated BSN online programs these days, making the shortage less dire. With theoretical and practical expertise, they can answer all your questions and help you change your mental health for good.
This means you need not worry about long queues for specialist appointments. You can get quick appointments and valuable guidance from qualified nursing professionals.
The nutrients we talked about can totally change how you experience your days. Along with helping symptoms of anxiety and overthinking, other functions like focus, mental clarity, and mental agility also benefit from complete nutrition.
By making mindful choices and seeking professional guidance whenever necessary, you can start your journey toward optimum health today. Remember, small changes can make a big difference. So, next time you feel your anxiety creeping up, think about what food you have been eating. Maybe, you’ll find your answers there.
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