Mar 19, 20213 min read

Food And Mental Health

By the E2E Team

A vast subject; food has been a major talking point for centuries. We all follow a diet of some kind, whether it be for weight loss, increase muscle, promote fitness or just general healthy eating. Whatever we consume is our diet. But do you have a specific diet? Do you have a goal with the food you eat? Have considered your mental well being when eating? It is scary that some people don't. Experts around the world give their opinion on how to lose weight or increase sporting performance. But how many people understand how to eat for better mental health? Understanding what foods are good/bad can be confusing, when advice changes regularly.

Eating the right food can help

Improve your mood
Produce more energy
Help you think more clearly
Maintain healthy blood flow

Eat Regularly

A drop in blood sugar can leave you feeling tired and depleted of energy. Eating the right types of food regularly will help maintain steady blood sugar levels.

Drink water

Hydration is extremely important for your body to function. Remember we are 60-70% water. Dehydration can lead to dry mouth, headaches and can cause constipation.

Portions

Try not to over eat. How many times have your eyes been bigger than your belly? You slump on the sofa, undo your buttons and can’t move for hours! The body can’t handle an overload of food, the digestive system struggles to break down the food and its properties which leads to unhealthy digestion. This brings a wealth of issues.

Carbohydrates

The brain needs energy - 20% of the body’s energy goes to the brain. Energy comes from blood glucose, the glucose levels comes from carbohydrates we consume. Inconsistent levels of glucose can cause drastic changes in your mood. This change can trigger feelings such as anxiety. Carbs can be found in the list below.

Oats
Potato
Quinoa
Bananas
Brown rice
Beans

Proteins

The brain needs amino acids to regulate thoughts and feelings. Protein contain amino acids therefore it is important your diet has sufficient levels of protein for the brain to function correctly. Protein is also responsible for repairing the muscles. You do not need an excessive amount, however tired muscles, lead to a tired body, leading to a tired mind.

Lean meats
Fish
Eggs
Nuts/seeds
Beans

Fats

"Fats are bad, avoid at all costs" - is what you hear! This is definitely not the case. Essential fatty acids such as (omega 3 and 6) are vital in ensuring our brain functions well.

Fatty fish
Avocados
Dark chocolate (not to much)
Nuts
Olive oil
Coconut/coconut oil

Fruit and vegetables

Fruit and vegetables are a great source of vitamins and minerals. These essential nutrients play a major role in our mind and bodily functions. It’s advised to eat five servings of vegetables and two servings of fruit a day. Both can help reduce your cholesterol, lower blood pressure and help fight heart disease.

Vitamins/Minerals

When we don’t get the required amount of essential vitamins and minerals in our diet, we can suffer both physically and mentally. A balanced diet should give you enough energy to function healthily. If you are struggling you can use supplements to support your needs. We would advise before trying supplements, that you speak to your GP or a dietitian if you are having issues.

A well balanced diet can help alleviate feelings you may be experiencing. It’s not a miracle cure, however it’s a positive step in promoting a healthier lifestyle. Having a well balanced diet and avoiding sugar and saturated fats, offer the body sustainable energy levels.

Think of it like this. When you tired and feel down, you have no excitement or energy to carry out the day to day tasks. When you feel energetic, you are excited for life, happy and upbeat.

Think of your food as your mind and body. Would you put cheap petrol in a high performance car? Eat wholesome natural food and give your mind and body the best fuel out there in the market.