We’ve all heard the saying “you are what you eat.” And often we think of this in terms of our physical health. We don’t usually associate the saying with mental health, when, in fact, it applies to both. Diet and nutrition have a direct impact on how we feel physically and mentally.
Have you ever felt blue and you just really couldn’t figure out why? Maybe you feel anxious or stressed more often than you’d like. Your physical and mental health are closely linked, and the food you eat impacts them both. Do you want to explore ways to improve your overall health and well-being through diet? If the answer is yes, then this article will show you where to start.
Gut Health: Boosting the Immune System
Believe it or not, your digestive system impacts almost every other part of your body. A system we often think of as nothing more than waste disposal, science now shows the human gut is a vast and complex system that affects mood, energy, memory and immunity. Make a shift in your physical health by exploring how probiotics can reduce inflammation and bloating. Not only will your waistline shrink, but so will challenges you face in regulating mood. Making gut health a priority can quite likely help with stabilizing mood, as well as boost your immune system to both fight off illnesses and prevent them in the first place.
Balanced Plate: Sustained Energy
How many times do you find yourself falling asleep at your computer — in the middle of the day? Don’t be embarrassed; it’s very common, especially for Americans who consume a high carbohydrate and sugar-fueled diet (and that’s most of us). Instead of using coffee or sodas for a quick burst of energy, focus on eating balanced meals and snacks throughout the day. Vegetables, fruits, lean proteins and whole grains will help your body make sustainable energy, so you avoid the jarring highs and lows of your blood sugar crashing.
Supplements: A Viable Option in Some Circumstances
Not everyone needs or benefits from supplements, but some medical studies have shown that they can be helpful in certain circumstances. For example, people managing depression have seen positive results when taking zinc and omega 3 fatty acids. In some studies, the amino acid N-Acetyl Cysteine (NAC) has been shown to help with schizophrenia and bipolar disorder. But the benefits don’t just stop at mental health. For people with a high risk, supplements can help in the fight against heart disease, diabetes and obesity. If you’re a senior, it’s especially important to talk to your doctor before taking any supplements. Or if you have a Medicare Advantage plan, such as those offered by UnitedHealthcare, you may be able to consult a nutritionist if it’s covered in your plan.
Fruits and Vegetables: Changing Brain Function
Eating more fruits and vegetables can do wonders for your body, but they can also make a major impact on your mind. The hippocampus, the part of your brain responsible for memory, learning and mental health, thrives off a healthy diet. People who consume more fruits and vegetables, in some studies, report more relief from depression, anxiety and other mental health challenges
Knowing the benefits is one thing, but having the tools to make the diet change is another. It can be really hard. Fast food is plentiful and cheap, and healthy foods aren’t. The key is to make small changes that add up over time. For example, consider:
Meal Prep: Take one afternoon a week to cook and prepare healthy meals and snacks that make for quick and easy nourishment throughout the week.
Swapping Snacks: Set aside overly processed snacks like crackers, cookies and granola bars (even ones that say low fat!) for apples, bananas, carrots and lean proteins. A handful of nuts is much healthier than a bag of chips any day.
There is no health physical well-being without a healthy focus on the mind and mood — and vice versa. Physical health and mental health are linked in both subtle and complex ways, and diet taps into both. That’s why prioritizing healthy nutrition will ultimately help you prioritize your overall health.