The best mental health diet for your brain and brain 2022

For the health of your mind and brain you must provide an appropriate and nutritious mental health diet. Mental illness is one of the most common conditions that affect many people worldwide. According to the Centers for Disease Control and Prevention in the United States of America, more than 50% of the population of the planet will develop a mental illness in their lifetime.


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For the health of your mind and brain you must provide an appropriate and nutritious mental health diet. Mental illness is one of the most common conditions that affect many people worldwide. According to the Centers for Disease Control and Prevention in the United States of America, more than 50% of the population of the planet will develop a mental illness in their lifetime.

These illnesses include depression, anxiety, mental disorders, post-traumatic stress disorder and other conditions that affect the mind. In addition to these well-known conditions, there are many mental health disorders that may affect people that are completely unknown.

Although some people may be more likely to develop mental disorders than others, they do not recognize it at all. A person can at any time be exposed to one of the disorders affecting the mind, which severely affects their well-being. Medications and treatments prescribed by specialized doctors are the best standard for treating mood disorders and mental disorders.

But what can be done to improve mental health. And is there a link between diet and mental and psychological health?

Mental health experts confirm that what you eat actually has a huge impact on your brain, and therefore your general mood as well. But to what extent is it related? Diet Your physical health is your mental health. And why does eating healthy food make your brain feel happier?

What is the best mental health diet?

To understand how the food you eat affects your mental health, it is important to understand the relationship between the gut and the mind. According to Uma Naidoo, a nutritional psychologist at Harvard University. And the author of This is Your Brain on Food, the gut and brain have been deeply connected since their early evolution by relying on a complex neurotransmitter between the two.

As many health and nutrition experts confirm, foods that help boost the production of neurotransmitters reduce inflammation and support the beneficial bacteria in the gut. In addition, it keeps the intestinal lining healthy and strong and supports the brain. Whereas foods that lack beneficial nutrients and cause inflammation have the exact opposite effect.

In other words, dietary changes that avoid inflammation are ideal options for a healthy gut and brain as well. Some health experts say that traditional diets that support the microbiome, which are considered anti-inflammatory, promote better mental health. These diets are rich in a variety of plant foods, many of which are fermented. Hence, it is provided to the body Probiotics useful for the intestines.

Diets to maintain a healthy mind

If you want to maintain the health of your mind as well as the health of your digestive system, you can rely on one of the following diets.

  • Mediterranean diet.
  • The DASH diet.
  • The AIP Autoimmune Protocol diet.

These diets all focus on eating lean meats, fresh produce, and healthy fats (such as olive oil). In addition to energy-boosting legumes and whole grains, reduce the focus on foods that are shown to increase symptoms of anxiety and depression. These foods include red meat, artificial and refined sweeteners, carbohydrates, and processed oils. These beneficial diets you can rely on to improve your physical and mental health at the same time.

However, any restrictive diet can be difficult to follow, and it can be especially difficult for people with mental health issues. For example, you may want to avoid any diet plan that recommends cutting out several major food groups, such as keto diet. Or avoid diets that can exacerbate existing health conditions.

If you’re having a hard time keeping track of what’s good and what’s bad, most health experts encourage you to keep it simple and focus on eating well. Meaning that foods that are unhealthy for your body or waist circumference are also unhealthy for your mental health.

5 foods that are good for mental health

To balance your mental health, add plant-based foods and healthy foods that naturally contain probiotics. Or those with anti-inflammatory properties to add to your diet. Here are some examples of foods that are good for mental health.

Fermented foods  

Kimchi, sauerkraut, and pickles in general may not be a staple in your diet. But if you suffer from any mental health disorder, it is time to change that. “Fermented foods may help maintain your mental health, as they can help improve your gut microbiome,” says dietitian and nutrition expert Amanda Socida. There is plenty of evidence that fermented foods may delight in Depression treatment and concern, due to their direct positive impact on the gut microbiome.”

In addition, a 2019 study reported on some men who had symptoms of depression. These symptoms have decreased after taking probiotics from fermented foods. However, first make sure not to eat too much of these foods “especially pickles” due to their high sodium content, especially if you suffer from high blood pressure, or are prone to swollen ankles.

Dark leafy green vegetables

Vegetables are among the best foods for your physical health, and they can offer many benefits for your mental health as well. Leafy greens feed the microbiome and produce short-chain fatty acids. Which may play an important role in how the gut and brain communicate.

Dark leafy greens are especially beneficial for the brain. It is rich in folic acid, the low levels of which are linked to poor moods. Folic acid is so important to mental health that sometimes it is recommended that you take a folic acid supplement if you suffer from severe depression.

Omega 3 fatty acids

Omega-3 fatty acids, found in fish, nuts, seeds, and some types of oils, are good fats for the body. But your body can’t produce omega-3 fatty acids, which makes them a necessary part of any healthy diet. In addition, it helps Omega-3 fatty acids It improves mood and gets rid of depression and anxiety, according to many studies and research that confirm this.

the Garlic

Sure, it can make your breath smell a little bad if you eat garlic, leeks, or onions. But despite that, these foods are very nutritious and beneficial for both the body and the mind as well. Many health and nutrition experts confirm that garlic is rich in probiotics and dietary fiber, which effectively nourish the intestines.

In addition, garlic contains antioxidants such as flavonols, which have anti-inflammatory and antioxidant effects. These compounds help maintain the health of the heart and blood vessels, and are useful in some neurological conditions as well as in cases of diabetes.

turmeric

Dr. Naidu also stresses that some spices may be beneficial to improve mood And get rid of anxiety, especially turmeric. Curcumin, the active compound in turmeric, works to get rid of inflammation. Which helps to improve the work of the mind and get rid of symptoms of depression and anxiety.

If you are thinking of including more turmeric in your diet, you can sprinkle it with black pepper. Because this increases the bioavailability of turmeric, so that the body can better absorb and use it.

aFoods to avoid for mental health

On the other hand, there are some options that are believed to increase inflammation in the body and not promote mental health. These foods include:

Processed foods

Whereas fast foods, baked goods, and desserts can taste great and special. However, it is not good for the health of your body. This does not mean that you should eliminate these delicious foods completely, but instead try to reduce the amount of foods high in fat, processed foods, and Fast food and others.

Since these processed foods increase inflammation, they may also worsen your mental health. According to a 2015 study, people who eat a diet rich in processed foods over a period of years are more likely to develop depression.

Processed vegetable oils

Some studies confirm that there is a relationship between consumption of processed oils such as soybean oil, canola oil, and vegetable oils, with cognitive decline. This means that there may be a negative connection between the gut and the brain due to the inflammation caused by these oils “because of their poor quality.” In addition, health and nutrition experts point out that eating processed vegetable oils that contain omega-6 can disrupt the omega-3 ratio in the body, reducing the beneficial properties of those healthy and good fats.

Sugar

Eating sugary foods and artificial sweeteners has been linked to an increased risk of mental health disorders, due to the inflammation they cause in the body. In addition, consuming large amounts of sugar is also associated with significantly increased feelings of anxiety and depression in the long term. Therefore, it is best to reduce the amount of sugary foods you get to keep your brain healthy.

Does fasting help improve your mental health?

So far, this is completely unknown to health experts. All that is known about fasting is that it has many health benefits for the body, but there is not enough information to confirm or deny whether fasting has any effect on improving mental health.

A recent study, published at the end of 2021, confirms that intermittent fasting It has some positive effects on stress and depression. Its results were very encouraging, and it was also completely safe for people suffering from some of these mental disorders. But despite that, this matter still needs more studies to confirm the impact of fasting on psychological and mental health.

Can you reverse mental health disorders with diet?

Mental illness is a little complicated, and so are the treatments for mental disorders. It usually has a combination of treatments, such as medication, psychotherapy, and lifestyle changes. Every person is different, even if they have the same mental illness as someone else. There are some conditions that may be transient, such as anxiety and depression. It may affect you during certain periods of time, or after exposure to a trauma.

For example, a new mother may suffer from postpartum depression, from which she recovers completely through appropriate treatment methods. This is in contrast to some long-term disorders, whose treatment may extend for life (such as bipolar disorder or schizophrenia).

Instead of thinking of the diet as a cure, or that it will reverse certain psychological and mental conditions. You can consider it as a complementary treatment along with some other treatment strategies. Eating a healthy diet can help reduce symptoms and reduce inflammation. Thus, with appropriate treatments, this will help you reverse some psychological and mental conditions. But always remember, that diet alone will not cure all of your symptoms, you will need some strategies such as:

Mental health drugs

There are a number of prescription medications that are used to treat psychiatric and mental illnesses. The most common are antidepressants such as selective serotonin reuptake inhibitors, serotonin and norepinephrine reuptake inhibitors.

If any treatment is prescribed for a mental health disorder, ask your doctor or pharmacist about drug and food interactions. In general, avoid taking alcohol with some common medications prescribed for psychiatric and mental illnesses.

Mental health vitamins

In general, you don’t need any vitamins or supplements to boost your mental health. It is always best to get important nutrients from food only. But even so, if you can’t eat a balanced diet, you can get some vitamins And the minerals your body needs through supplementation.

The B vitamins, vitamin C, and vitamin D play a large role in maintaining a healthy gut and mental and emotional health. It also boosts immunity and also boosts your mood.

mental health exercises

You can count on getting some exercise to help improve your brain health. Fortunately, any exercise you like and like to do will help you significantly improve your mental health. You can run, walk, dance, do Zumba exercises, or others. Just do what you love, this will improve the health of your body and mind as well.

If your mental health has recently deteriorated and is affecting your quality of life. It is best to speak to your doctor or specialist. Sleep disturbances, frequent negative thoughts, loss of appetite and personality changes are all signs that it is time to speak to a doctor.

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