Two common examples are dopamine and serotonin. Eating nutritious foods encourages the growth of “good” bacteria, which in turn has a positive effect on the synthesis of neurotransmitters. On the flip side, a consistent diet of junk food can lead to inflammation that reduces production.
There are many changes in diet that can improve or worsen your mental health. Here are some points to remember:
1. Eat constantly
Eating healthy and eating consistently can prevent low blood sugar, which can make you feel lethargic and irritable. Not having a proper diet can affect energy levels and may also alter hormonal levels.
2. Drink water
Your mood, energy level, and focus can be negatively affected even by minor dehydration. Dehydration can also lead to headaches that can add to your pain. Expect to consume around 2 liters of water per day.
3. Eat enough protein
Protein should be a part of every meal, and it consists of amino acids that the brain processes to help regulate mood. One easy way to increase your protein intake is to eat milk and eggs for breakfast regularly. Besides, try incorporating protein-rich meats and other foods into your meals. .
4. Pay attention to the health of the gut
Take care of your stomach When you’re stressed, your gut may speed up or slow down as a result of 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. When taken right 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 correct proportion of fats
For optimal brain function, you need to consume healthy fats. Olive oil, rapeseed oil, almonds, seeds, oily fish, avocado, milk, and eggs are a few examples of foods that include them. Trans fats should be avoided as they may be harmful to your heart health and mood. They are often found in processed meals. or packaged.
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’s safe to consume raw. Keep these things in mind when thinking about mental health and diet.