Our gut is directly related to our brain (gut-brain connection). Gut is also known as second brain which influences mood and well being. Anger, anxiety, sadness, etc. can trigger symptoms in the gut. What we eat may affect not just our physical health, but also our mental health and well-being.
Our GI tract (gut) is home to billions of bacteria that influence the production of neurotransmitters, chemical substances that constantly carry messages from the gut to the brain (eg: Serotonin and Dopamine). Eating healthy food promotes the growth of “good” bacteria, which positively affects neurotransmitter production. A diet of junk food and sugar can cause inflammation and it feeds “bad” bacteria in the GI tract. When you’re following a healthy diet, you are setting up yourself for fewer mood fluctuations and an improved ability to focus.
Highly nutritive diet is recommended in order to nurture and fortify mental health. It is important to incorporate a healthy lifestyle for better mental health.
Foods that help you be healthy:
- Load up your fridge with fruits and vegetables
When we are stressed about something, we tend to find comfort in food and end up eating processed, sugary and high fat foods which takes a toll on us. Try including different fruits and vegetables as they are rich in vitamins, minerals and antioxidants.
- Include Probiotic Foods
As our gut and brain are connected, they transmit messages and the gut is able to control the emotions while brain adjusts the bacteria in the gut. They may help reduce anxiety, stress and depression. Include foods like- Yoghurt, Kombucha, Sauerkraut, Curd-rice, Dhokla, Idli, Kefir, Kimchi, Pickles, etc.
- Complex carbohydrates
Include complex carbohydrates like brown rice, oats, millets, quinoa, etc to improve brain functioning.
- Omega- 3 fatty acids
Healthy fats like olive oil, coconut oil, nuts, seeds, white butter, ghee, avocados, fatty fish like salmon and mackerel, etc improves thinking, memory and mood.
- Antioxidants
Antioxidants help in fighting inflammation. They are found in berries, green leafy vegetables, turmeric. Dark chocolate also contains antioxidants (and sugar), so indulge in moderation.
- Folate
This type of B vitamin is found in green leafy vegetables, eggs, lentils, beans, etc.
- Vitamin D
Vitamin D helps in the production of serotonin and we usually get it from sunlight. Mushrooms are a good source too.
- Magnesium
This mineral is vital to the food mood connection. A mineral deficiency can hurt the bacteria in the gut and cause depression and anxiety. Natural sources are dark chocolate, almonds, cashews, spinach and other dark leafy greens, bananas and beans.
- Zinc
This nutrient helps control the body’s response to stress. Sources include oysters, red meat, legumes, seeds, nuts, egg, etc.
Note: Eat mindfully and incorporate the above mentioned tips for better mental well-being. Also, if you are on medications, they are going to work better if you are eating a brain-healthy diet of nutrient-dense foods.
You can reach out to our expert Divya Gupta at divya.gupta18593@gmail.com
