Put Your Brain on a Diet: The Impact Food Has on Your Mental Health
“You are what you eat.”
By now you’ve probably heard that hundreds of times throughout your life. However, it turns out that it’s not just a quirky saying—it’s actually true.
It makes perfect sense when you think about it: Your brain is working 24/7 to control everything inside your body. And, in order to do that, it needs fuel. You can either fuel up your brain with high-premium fuel (nutritious) or low-premium fuel (processed). Eating high-quality foods—such as fruits and vegetables—nourishes your brain with vitamins and minerals, whereas eating low-quality foods—such as refined sugars—promotes inflammation. (Reference 1)
7 Ways to Increase Your Mood through Food
Eating a balanced diet can make both your mind and body feel much healthier. And, unless you live off of chips and candy, you shouldn’t need to make life-altering changes to your diet in order to see your mood shift in a positive direction.
Here are 7 easy-to-accomplish ways you can begin increasing your mood through your food:
1. Eat Regularly
By eating at normal intervals throughout the day, you will prevent your blood sugar from dropping. A drop in blood sugar can make you feel tired and moody.
2. Keep Hydrated
The general consensus for adults is 64oz of water a day. Even the mildest form of dehydration affects your ability to concentrate, your energy levels, and attitude.
3. Balanced Your Fats
Your brain needs healthy fats to function properly. You can find these fats in food items such as eggs, nuts, and olive oil. On the other hand, trans fats are detrimental to your heart health and overall mood. Most of these unhealthy fats are found in processed and refined foods.
4. Eat Essential Vitamins
Increasing your intake of whole grains, fruits, and vegetables will give your body and brain the uptick in the essential vitamins and minerals it needs to function optimally.
5. Adding Protein
Protein contains amino acids that your brain needs in order to regulate your mood throughout the day.
6. Take Care of Your Gut Health
Your gut slows down or speeds up based on your stress level. Take care of your gut by nourishing it with items such as fruits and vegetables. Adding in a daily probiotic is beneficial, as well.
7. Avoid Excessive Caffeine
Many people drink caffeine throughout the day to keep them feeling alert. However, doing so can prevent a good night’s rest. Not getting enough sleep can make you feel anxious and irritable the next day. (Reference 2)
Take good care of yourself by making a plan and sticking to it. One of the most difficult things when making a lifestyle change is overcoming your habits. While it is going to be challenging in the beginning, you can make a few small alterations to take the edge off:
Don't grocery shop while you’re hungry—there can be too much temptation
Try not to eat in front of a screen—screen time makes you “zone” out and overeat
Chew slowly—this allows for optimal digestion that signals you’re full
Find healthy alternatives—it can take some time to find what you like, but finding alternatives can satiate your cravings to avoid your unhealthy habits (Reference 3)
Manage Mental Health with MHT
We at MHT know and understand how difficult it is to get a proper mental health diagnosis as a primary care provider. Obtaining an accurate diagnosis takes time—something clinicians are unable to provide during a 15-minute appointment.
Our screening tool allows your office to send a simple questionnaire straight to your patient, where they are able to complete their assessments in the comfort and privacy of their own home. They are allotted all the time they need to accurately answer the questions, providing the clinician with honest answers.
Contact us today to speak with a knowledgeable representative about how we can help you. We look forward to speaking with you.
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