Food Affect on mental health

Nutritional Impact On Mental Health

Nutritional Impact on mental health – What’s the connection between food and mental health? Basically, what we eat has a direct effect on our brain chemistry, which is what our brains need to be able to do their best. Let’s start by talking about the science that shows there’s a connection between what we eat and our mental health.

The Nutrition we are taking from food direct impact on mental health. A balanced diet that includes nutrients essential for brain function and support a healthy gut is vital for promoting positive mental well being. Conversely, a poor diet high poor diet high in processed foods and lacking essential for brain function.

Food And Mood connection what we eat has a direct impact on mental health
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According to World Health Organisation (WHO) (2019), mental disorders “are
generally characterized by some combination of abnormal thoughts, emotions, behaviour
and relationships with others.” These affect the quality of life of people and some might
appear in early adolescence. The determinants are not only individual capabilities of
coping with emotional challenges, but also social, political, environmental, working
conditions and community support. The WHO also confirms that stress, genetics,
nutrition, perinatal infections and exposure to environmental hazards are contributing
factors to mental disorders.
The Connection Between Food And Mood 
The relationship between food and mood is indeed complex and multifaceted. The nutritional impact of the food we consume plays a crucial role in influencing our mental health and well-being in several ways.
Food has a positive and negative impact on brain health, when you eat good amount of nutrition your body and brain shown positive impact
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Carbs And Mood   – Carbohydrates are the primary source of energy for the brain. When you consume carbohydrates, they are broken down into glucose, which is used by the brain and other organs as fuel. Maintaining stable blood sugar levels is crucial for optimal brain function. Low blood sugar levels  can lead to fatigue, irritability, difficulty concentrating, and mood swings. Conversely, consuming carbohydrates can help regulate blood sugar levels and improve mood and cognitive function and  The brain requires a steady supply of glucose to function optimally. Complex carbohydrates, such as whole grains, provide a slow and sustained release of glucose into the bloodstream, providing a steady source of energy for the brain. This can help maintain focus, concentration, and overall cognitive function.

Foods high in carbs are an important part of healthy diet
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Protein And Brain Function – Proteins are responsible for building and maintaining the structural components of neurons. For example, cytoskeletal proteins like actin and tubulin help give neurons their shape and provide support for their processes, such as axons and dendrites also protein. Proteins act as messengers to relay signals within and between neurons. Receptor proteins on the surface of neurons bind specific neurotransmitters, initiating a series of biochemical reactions that transmit the signal from the cell membrane to the nucleus, influencing gene expression and other cellular processes.

Protein
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Omega 3 fatty acids – Omega-3 fats, particularly docosahexaenoic acid (DHA), are a major structural component of brain cell membranes. They help maintain the integrity and fluidity of these membranes, allowing for proper communication between brain cells.

Omega-3 fats have anti-inflammatory properties that can help reduce chronic inflammation in the brain. Inflammation is associated with various neurological disorders, including Alzheimer’s disease, Parkinson’s disease, and depression. By reducing inflammation, omega-3 fatty acids may help protect against these conditions and promote overall brain health.

 

Include Omega-3 fatty acids in your diet that will helps prevent heart disease and stroke
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Depression, Immunity And Nutrition – Dietary patterns can affect immune system function and inflammatory responses in the body. For example, a diet high in processed foods, added sugars, and unhealthy fats may promote inflammation and contribute to immune dysregulation. On the other hand, a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats has been associated with reduced inflammation and improved immune function.

Conclusion – The food we eat has a direct impact on mental health. A balanced diet that includes nutrient essential for brain function and support healthy gut is vital for promoting positive mental well- being. A poor diet high in processed foods and lacking essential nutrients. Paying attention for dietary choices for maintaining good mental health.

 

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Healthy Lifestyle Cartoon Composition

Balance your hormones naturally

Hormones are chemical messengers in the body that play a vital role in regulating various bodily functions, including metabolism, growth, reproduction, and mood. However, hormonal imbalances can cause a range of health problems, such as weight gain, fatigue, depression, and infertility. Here are five natural ways to balance your hormones.

Eat a balanced diet:

A healthy diet is one of the most important factors in balancing your hormones naturally. The food you eat can affect your hormone levels, either positively or negatively. Therefore, it’s essential to eat a balanced diet that provides all the nutrients your body needs.

To balance your hormones, focus on whole, nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed and sugary foods that can cause inflammation and disrupt hormonal balance.

Include foods that are rich in vitamins and minerals, such as zinc, magnesium, vitamin D, and vitamin B6, as they play a crucial role in hormone synthesis and regulation. Also, eat plenty of fiber-rich foods to support healthy digestion and eliminate excess hormones from your body.

Get enough sleep:

Getting adequate sleep is critical for hormone balance, as your body releases hormones during sleep that help regulate various bodily functions. Lack of sleep can disrupt the delicate balance of hormones and lead to hormonal imbalances.

Therefore, aim to get seven to eight hours of sleep each night, and maintain a consistent sleep routine. Create a relaxing sleep environment, avoid electronics and bright lights before bedtime, and limit caffeine and alcohol intake, as they can disrupt sleep patterns.

Manage stress levels:

Photo by Anna Shvets from Pexel

Chronic stress can lead to hormonal imbalances, as stress hormones like cortisol can disrupt the delicate balance of other hormones in the body. Therefore, it’s essential to manage stress levels and find ways to relax and reduce stress.

Try stress-reducing activities like yoga, meditation, deep breathing exercises, or taking a relaxing bath. Also, prioritize self-care and make time for activities that bring you joy and relaxation.

Exercise regularlyExercise

Regular exercise is essential for hormone balance, as it can reduce stress levels and improve insulin sensitivity, which can help regulate hormones. Aim to exercise for at least 30 minutes most days of the week, and include a mix of aerobic and strength-training exercises.

Also, avoid over-exercising or excessive endurance exercise, as it can increase stress hormones and disrupt hormonal balance. Instead, aim for moderate-intensity exercise that you enjoy and can sustain long-term.

Limit exposure to toxins

Exposure to toxins in our environment can disrupt hormone balance, as they can mimic or interfere with the actions of hormones in the body. Therefore, it’s essential to limit exposure to toxins and create a toxin-free environment.

Reduce exposure to toxic chemicals in household products, such as cleaning supplies, personal care products, and food packaging. Choose natural and non-toxic alternatives whenever possible.

In conclusion, balancing your hormones naturally is possible through a combination of lifestyle changes, including eating a balanced diet, getting enough sleep, managing stress levels, exercising regularly, and limiting exposure to toxins. These changes may take time to show results, but they are essential for maintaining optimal hormonal balance and overall health.

 

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Stress, Gut Health and Probiotics

“Stress is a common experience of daily living”.

Stress, Deadlines, Stuck in traffic, Examinations, Workload and having too much to do in life. But not enough time to do anything. Most of us are familiar with these kinds of daily stresses that get our heart racing, breath quickening, and stomach-churning. These can promote the consumption of highly palatable foods, or junk foods,  which influence gut bacteria to thrive. Stressful life events are associated with the onset of symptoms, including inflammatory bowel disease (IBD), Irritable Bowel Syndrome (IBS), Gastroesophageal reflux disease (GERD), and Peptic ulcer disease.

gut health
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In this paragraph it is shown that there’s a strong connection or link between the gut, which refers to the gastrointestinal tract, and the brain. Firstly, Stress and depression can reshape or alter the gut bacteria’s composition. Secondly, they release metabolites, toxins, and neuro-hormones that can affect appetite, mood, or sleep habits, reducing inflammation in the body. Thirdly, these can contribute to depression, affecting cognitive function and response to stress.

We might already eat a lot of Gut-friendly bacteria called probiotic foods, in our diet such as yogurt or kimchi. Some people take a daily probiotic supplement to reap their potential benefits. However, it is also important to know how to improve digestion and stress issues naturally at home.

There are a few simple ways in which you can improve digestion which include:

  • Physical exercises (including Yoga),
  • By adopting eating healthy food and hydrate yourself,
  • Including few probiotic drinks in your diet such as Buttermilk, Simple milk kefir, Coconut water Kefir, Apple cider vinegar drink, Probiotic vegetable juice. Probiotic foods such as dosa, idli and rice kanji, and healthy mood-boosting foods, dark chocolate, banana, berries,  nuts, and seeds, etc.
Probiotics food
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In conclusion, we can say that Probiotics have promising potential treatment for depression, to prevent intestinal problems linked to chronic stress and other mental health conditions.

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Ash gourd juice

Winter Water Melon/ Ash gourd Juice

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Ash gourd juice

Winter Water Melon/ Ash gourd Juice

  • Author: Banhishikha Roy
  • Prep Time: 5 mins
  • Total Time: 5 mins
  • Yield: 1 1x
  • Category: Juice
  • Cuisine: Indian

Description

Ash gourd is commonly considered a vegetable, which is used in cooking a variety of staple Indian dishes such as kootu, curry, sabzi, and dal, besides sweets and candies called petha. The therapeutic and remedial traits offered by the vegetable, as well as ash gourd seeds and leaves are extensive. Ash gourd supplies plenty of nutrition, being inherently high on water content providing a cooling effect on the body, having zero cholesterol thereby augmenting heart health and abounding in a plethora of vitamins and minerals to facilitate key metabolic functions in the body. Ash Gourd may help improve digestion and help to lose weight effectively. It also a rich source of soluble fiber, which decreases the digestion process and makes you feel fuller for a longer period of time. Moreover, the roots and juice of ash gourd also have applications in skin and hair care.

Ash gourd juice

This remarkable natural wonder, which belongs to the cucumber and squash family, like snake gourd, also provides valuable curative properties for conditions such as fever, jaundice, and diabetes. This is owing to its noteworthy antioxidant and anti-inflammatory qualities, due to the presence of beneficial plant compounds like flavonoids and carotenoids. In addition, the juice of ash gourd also heals hair and scalp disorders like dandruff and bald patches.


Scale

Ingredients

  • Ash gourd – 200 g
  • Lemon 34 drops
  • Rock salt – ¼ tsp
  • Roasted jeera powder/ Black pepper powder – ¼ tsp
  • Water- as required

Instructions

  1. Cut, peel and chop the ash gourd.
  2. Add ash gourd with water as required in a mixer/ juicer and blend to a smooth puree.
  3. Strain the puree.
  4. Add lemon juice, salt and roasted jeera powder/ black pepper powder


Nutrition

  • Serving Size: 1
  • Calories: 35 kcal
  • Sodium: 1.54 mg
  • Fat: 0.30 g
  • Carbohydrates: 5.70 g
  • Fiber: 6.75 g
  • Protein: 1.60 g

Keywords: Ash gourd juice/ Winter melon juice

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