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Categories Other nutrition blog

Foods For Better Mental Health

Foods for better mental health

Mental Health is a form of well-being in which every individual discovers their potential, can cope with the regular stresses of life, function productively and fruitfully, and contribute to their community.  Mental health encompasses a range of emotions, at one end it may be expressed by feeling good and functioning well, while mental health conditions (or mental illness) at the other are characterized by symptoms that affect people’s thoughts, feelings or behaviour.

It is crucial to remember that mental health is complex. The fact that someone is not suffering from a mental health condition doesn’t necessarily mean their mental health is thriving.

Your brain and nervous system rely on nutrition to produce new proteins, cells, and tissues. So, to function effectively, your body requires a variety of carbohydrates, proteins, and minerals. To acquire all the nutrients that improve mental functioning, I advise eating meals and snacks containing various foods instead of eating the same meals each day. Sugar and processed foods can cause direct inflammation throughout the body and brain, contributing to mood disorders, including anxiety and depression. When we’re feeling stressed or depressed, we usually reach for processed foods in search of a quick fix-me-up, which further exaggerates the felling of sadness, etc.

Instead following are the top four food groups to integrate into a nutritional diet:

1. Carbohydrates such as starchy vegetables, brown rice, Quinoa, millet, beets, and sweet potatoes hold more nutritional value and will keep you sated longer than the simple carbohydrates in sugar and candy.

● Whole grains: Numerous kinds of food fall under this variety, like quinoa, oats, millets, etc. While your body and brain need carbohydrates for energy, we often consume simple carbs, which lead to blood sugar spikes. Foods categorized as whole grains comprise complex carbohydrates, which lead to glucose being constructed more slowly thereby giving an even and consistent energy supply. Furthermore, whole grains help the brain absorb tryptophan, reducing symptoms of depression and anxiety while boosting brain function.

● Sweet Potatoes are widely popular because they are beta-carotene storehouses. They also help your eyes and immune system remain healthy.

Eating bananas can help in sweetening your mood. This is because bananas contain tryptophan – an amino acid that helps produce serotonin. Tryptophan also helps in enhancing sleep. Potassium-rich bananas also possess a good amount of Vitamin B-6 (a very important vitamin for brain function) and fiber.

2. Lean proteins lend energy that lets your body think and respond quickly. Good protein sources comprise chicken, fish, eggs, soybeans, nuts, yoghurt, and seeds.

● Eggs are a powerhouse of protein as they are rich in all nine essential amino acids- the component of protein that the body can’t make by itself.

Yoghurt : Yoghurt is an incredible source of probiotics. Constantly associated with digestive health, reducing stress and anxiety. Yoghurt can even provide you with potassium and magnesium, which helps oxygen reach the brain, further improving its function.

Nuts and seeds: They are not just good for heart health. They are great for brain health too. Omega 3 fats, Vitamin E, and other essential plant compounds in nuts and seeds like almonds, pistachios, walnuts, chia seeds, flaxseeds, etc. are great for your mind.

● Walnuts look like a brain for a reason. They are powerhouses of antioxidants. Even more amazingly, these nuts can also lead to the growth of new neurons; this means walnuts can help us grow new brain cells, an essential aspect of supporting good mental health.

● Chia seeds are one of the most affluent origins of plant-based omega-3 fats for vegetarians. Chia is an ancient grain and was a prominent part of the Aztec culture. Chia seeds can deliver a daily dose of good healthy fat into our lives in just a teaspoon and assist overcome depression.

3. Omega-3 fatty acids have various benefits for your body and brain. You can get omega-3 fats from fatty fish, algae, and a few plant foods. Here’s a list of foods high in omega-3:

Mackerel

Salmon

Herring

● Cod liver oil

● Shellfish(Oysters)

Anchovies

Walnuts

Flaxseeds

4. Dark Chocolate — Dark chocolate is classified as 70% or above of cocoa content, which you won’t find in milk chocolate. And the darker, the better. 85% cocoa or more is the most advantageous. Dark chocolate includes high levels of flavonoids and a variety of antioxidants. It has been found to increase attention and memory, enhance mood and help fight the cognitive decline in elderly adults.

In conclusion, here are some takeaways and healthy food tips to follow for better mental health:

● Stay clear of processed snack foods, such as potato chips, which harm your concentration ability. Try to ignore sugar-filled snacks, such as candy/soft drinks, which direct to ups and downs in energy levels.

● Consume a bunch of healthy fats. This will sustain your brain function.

● Have a healthy snack such as hard-boiled eggs, nuts, fruit, baked sweet potatoes, or edamame when the craving strikes. This will give you more energy than processed products.

● Think about where and when you eat. Don’t eat in front of the television. It’s distracting and leads you to overeat. Instead, search for a place to sit, relax, and observe what you’re eating. Chew slowly. Savour the taste and texture.

● Consume at least 2 liters, i.e., 8 glasses of water a day, to prevent dehydration. Research shows that even mild dehydration can induce fatigue, mood changes, difficulty concentrating, dizziness, headache, etc.

Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 19 years of experience in nutrition, can deliver professional advice. Kanupriya Khanna is considered one of the finest dietitians in Delhi because of her determined allegiance to creating a difference in people’s lives by infusing healthy eating habits and lifestyles.

Categories Other nutrition blog

Ways to Stay Healthy Post Menopause

Menopause is a gentle reminder to take a break, slow down and start taking good care of your mental and physical being. Menopause is a part of every woman’s life, but the transition isn’t something to dread. Changes occur that impact the body and mind, but with proper care, the journey ahead becomes easier. 

What is Menopause? 

Menopause mostly appears between the ages of 45 and 55. It denotes the end of a woman’s menstrual cycle. The body produces less oestrogen and progesterone during the normal menopause process. Having less of these hormones may cause: 

  • Hot flashes 
  • Sweating 
  • Fatigue 
  • Vaginal dryness 
  • Changes in sleep 
  • Mood swings 
  • Irritability 

The risk of several lifestyle disorders also increases post menopause. Some of them are: 

  • Weight gain 
  • Cancers of breast, etc. 
  • Heart disease 
  • Diabetes 
  • Depression

How do you stay healthy after menopause? 

Here are a few things you should include in your routine to maintain your health. 

  • Good NutritionA nutrient-dense, varied diet can help you avoid some of the health problems caused by menopause-related hormonal changes in the body. Vegetables and fruits, whole grains, and nuts should all be included in the diet. Non-vegetarian protein sources include fish, chicken, and dairy products. Vegans can substitute legumes, tofu, and quinoa for these. 
  • Exercise – Regular exercise is the most effective preventive measure for cardiovascular disease, cancer, and even mental health issues. It is as important as eating healthy food. 
  • Calcium & Vitamin D – Calcium is essential for bone, tooth, nail, and hair health. Calcium-rich foods include dairy products and fish. You also require more vitamin D to aid your body’s absorption of calcium. Fatty fish and fortified foods contain vitamin D. 
  • Emotional balance – It is critical to keep or develop hobbies and interests that allow you to learn new things and broaden your thinking and understanding of yourself and the world around you. This can be aided by good books, music, and art, etc.
  • Sex – If you have an active sexual life, consult your doctor about treatment options to reduce vaginal dryness and any other menopausal signs that may affect your lifestyle.

Benefits of exercise after menopause? 

Your body goes through several changes after menopause therefore it’s necessary to exercise during this phase. Regular physical activity helps in the following ways:

  • Prevents weight gain – Women tend to lose muscle mass and gain abdominal fat after menopause. Regular exercise and a nutritious diet can help prevent weight gain. 
  • Reduces the risk of cancer – Exercise after menopause helps you maintain a healthy weight, which might offer protection from various types of cancer, including breast and endometrial cancer. 
  • Strengthens your bones – A good diet can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
  • Reduces the risk of other diseases – Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise and eating well can counter these risks.
  • Boosts your mood – Physically active women have a lower risk of depression and cognitive decline post menopause. 

Bottom line 

Leading a healthy lifestyle is essential for staying healthy during the menopausal transition and later in life. This includes eating a diverse diet.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

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