Do you pay attention to how different foods make you feel? Maybe after eating fast food and junk food you get sluggish, both mentally and physically, while a salad topped with protein gives you energy and clarity to power through the afternoon productively.
There’s a method to the madness! Just as your car operates better with quality fuel, so does your body and brain, and it all connects back to your mental clarity and mental health.
More and more researchers and health care professionals are drawing a connection between our mental health and what we eat, and, importantly, what happens in the digestive process. An article on Massachusetts General Hospital’s site talks about something called “the gut brain connection,” and explains how bacteria in the gut—known as the microbiome—impacts a person’s health. “When good microbes are introduced into this environment through healthy foods, they are broken down into positive substances that feed the body and brain,” says the article. “However, when unhealthy foods are introduced, they break down into negative substances that overcome the good bacteria and create inflammation in the gut—which, in research, has been shown to be the basis of several mental health conditions, including depression and anxiety.”
Many people resolve to lose weight or work out more in the new year. We challenge you to have a broader and more empowering goal: to feel better and learn and embrace the steps necessary to get there. Food is one of those steps. Read on for advice on how to feel better by eating better this year, and beyond.
- Drink lots of water. To keep your system running smoothly, drinking water is a must. If you don’t drink enough water, you could become dehydrated, which can cloud your thinking and your mood, and lead to a number of health problems. There’s no guideline for how much water every person should drink, but be sure and make it a priority. And remember, you’ll be better off if you pass on other beverages—including soda, fruit juice, coffee and alcohol—in favor of drinking more water.
- Prioritize certain foods, such as “whole” foods. The Mayo Clinic says that researchers still have a lot to learn when it comes to any kind of definitive “brain-healthy” diet. However, there are a number of foods that seem to boost your memory—and also happen to be good for your physical health. Those include foods like fresh fruits and vegetables, especially berries, grapes, watermelon, avocado, beets and dark leafy greens; whole grains, like cracked wheat, couscous, chickpeas and lentils; seafood, especially fatty fish, shellfish and crustaceans; and healthy fats, such as nuts and olive oil.
- Carry healthy snacks with you. No one wants to ever feel hangry! To keep your mood steady and smooth, and to keep your brain functioning in high gear, be sure you always have something healthy to snack on, just in case hunger strikes. Some portable ideas include packets of nuts, low-fat string cheese, slices of fruit, edamame, popcorn and baby carrots and hummus.
- Reduce the booze. Alcohol may make you feel gleeful for a little while, but in fact, it’s a depressant, and it may actually bring about or worsen depression, along with anxiety and memory loss. If you do drink, the recommended amount is one drink or less a day for women and two for men. By moderating or eliminating alcohol, you may find your mood is more stable, you have more energy and your sleep improves.
- Be careful about the caffeine. A cup of coffee may give you a needed jolt and improve your focus. But caffeine also has the power to make you irritable and jittery, while also disrupting your sleep—and that’s not good for anyone’s mental health. If you drink caffeine, evaluate how much helps, how much is too much and what time you should switch to water to hedge your bets on a good night’s sleep.
- Learn to read food labels. When you’re taking steps to eat more healthy, it helps to learn about the portion size, calories and nutrients associated with different foods. With most packaged foods, those are all listed on the food label. Check out Blue Cross Blue Shield of Alabama’s guide to reading food labels to understand what to look for and what to avoid.
- Minimize processed and ultra-processed foods. Researchers have long known that processed and ultra-processed foods, like bread, cheese, soft drinks, hot dogs, chicken nuggets, candy and ice cream aren’t good for our health. And a recent study published in Neurology found that people who eat more ultra-processed foods may actually be increasing their risk for dementia. So stay away from foods that no longer resemble their natural state, and try to stick with ones that do—like apples, bananas, spinach, chicken breasts, quinoa and other good-for-you fare.
- Watch how much sugar you consume. Eating and drinking too much sugar can put you at higher risk for physical problems, such as obesity, diabetes and heart disease, according to the Centers for Disease Control and Prevention; and research also shows that people who consume more sugar are more likely to experience mental health challenges, including depression and mental distress.
- Schedule meals with others. Food is inherently social, and it presents a great excuse to get together with friends and family. Arrange to meet up with a friend for lunch, or schedule breakfast with a colleague every so often. It may get you out of a rut and boost your mood.
- Remember, everything in moderation. Eating should be enjoyable—an activity to look forward to. While it’s important to make decisions that will be good for your mental and physical health, it’s also critical that you don’t lose the joys you associate with eating by doing so. You can still allow yourself treats; simply moderate how often you eat certain indulgences or shrink the portion size so it’s just a taste. Try to find a balance between being healthy and being happy, because both truly should go hand in hand.
While nutrition may play an important role in boosting mental health, it’s in no way a “cure” for mental health conditions. If you are feeling sad, anxious or unmotivated, or you’re struggling to find joy in endeavors that once made you happy, talk to your healthcare provider or therapist. While food is one tool in the toolkit, there are many other approaches that could help you feel better.
