Your emotional well-being relies on a lot of different factors, from feelings of safety and security to positive relationships with friends and co-workers. Diet can also influence your well-being by exaggerating negative feelings or enhancing positive ones.
The Harvard Medical School notes that our minds function in part on whatever fuel we consume. Nutritious foods can help the brain function properly, whereas lower quality foods can cause inflammation and a reduction in cognitive function. We can be less alert, easily confused, and have trouble focusing depending on what we eat. The impacts of a low-quality diet can, in turn, lead to more serious behavioral health concerns like stress and depression.
The emotional toll of processed foods
Harvard Health notes that “multiple studies have found a correlation between a diet high in refined sugars and impaired brain function.” Here’s how this works: The neurotransmitter serotonin helps your brain manage sleep, appetite, and mood. Most serotonin is produced in your digestive system and is greatly influenced by the healthy bacteria that contributes to digestion.
Nutritious foods nurture the good bacteria in your gut that protects your organs from various toxins and helps you absorb nutrients. In contrast, the body reacts to bad bacteria with inflammation that can damage cells.
Eating better to feel better
To eat with your emotions in mind, try to emphasize a diet of fresh fruits and vegetables. Consider a cleanse in which you avoid sugar and processed foods. Next, consider how the food you eat makes you feel, not just as you’re eating it, but over the next day.
According to the Mental Health Foundation, your brain needs healthy fats like those found in olive oil, nuts, seeds, salmon, avocados and eggs. Avoid the trans fats found in processed foods, but don’t avoid protein as it includes an amino acid that is essential for good mental health. Also take note of the amount of caffeine you consume. Coffee, tea, chocolate, and energy drinks can keep you alert, but can also impact your sleep if you consume them too close to bedtime.
Focus on nutritious food
Of course, following a strict diet can lead to its own mental health challenges. The National Eating Disorders Association notes that dieting can lead to obsessive thinking about food, feelings of deprivation, and the need to constantly monitor what you eat. A better approach is to focus on your diet rather than dieting. Small changes that become habits are the most successful. Here are a few tips for eating with your emotions in mind.
- Omega-3 fatty acids keep brain cells strong and help them communicate. Add foods rich in omega-3 into your diet whenever you can. These include salmon and trout, chia seeds, and walnuts. Harvard Health has several tips on sprinkling chia seeds into your yogurt, soups, and smoothies.
- Antioxidants protect the brain from the damage caused by oxidative stress. In a nutshell, an imbalance between oxidative molecules (known as free radicals) and antioxidants can inflame cells and contribute to a variety of chronic conditions. Consuming sugary foods and drinks causes our bodies to produce more free radicals. The solution is to reduce the consumption of sugar, add whole grains to your diet (they promote stable blood sugar levels), and add antioxidants-rich foods (berries, dark chocolate, spinach, and nuts ) to your diet.
- Probiotic foods are a plus both for digestion and mental health. According to the Mayo Clinic, these living organisms (typically bacteria or yeast) help with digestion. They are found in fermented foods such as yogurt and sauerkraut.
- Water is essential for every bodily function including brain function. Dehydration can cause confusion and irritability and impair cognition. Drinking water throughout the day is another way to support your mental health.
Kinwell’s behavioral health team can help you deal with life’s occasional challenges and help you develop healthy habits, including changes to your diet. Schedule a consultation by calling 833-411-5469.
