Wanderlustfoodie

Eating good not only makes us look physically fit but also takes care of our mental health as well. A healthy, well-balanced diet can help us to think clearly and feel more vigilant. It can also help us to expand our attention and engagement span. 

We all have been through a rough phase because of the global pandemic caused by the Covid-19. The second wave of the Covid-19 pandemic is creating havoc in the country.  Staying physically and mentally fit should be our priority. Mental health is as important as physical health. So let’s talk about some food items which can improve your mental health. 

We should eat a certain type of food that will stimulate our mind and will make us feel better. To improve your mental health, you should eat something rich in Omega-3 fatty acid such as salmon. Eat plenty of fruits and vegetables. Green leafy vegetables are your ultimate saviour. Nuts, seeds, lentils and legumes are all good for brain growth.

An unhealthy diet and a bad lifestyle can hamper your health in the long run. 

One of the most brutal things that we are doing to ourselves is making us tolerant of processed food. These foods are rich in flour and sugar and instruct the brain to crave more of them, rather than fruits and vegetables.

A lot of the processed foods we eat are highly addictive and facilitate the dopamine levels in our brain, which are related to pleasure and reward. 

Sugar and processed foods can lead to inflammation in the body and brain, which can occur in mood disorders, involving anxiety and depression. When we’re feeling stressed or depressed, it’s quite often that we reach out to ready-to-make stuff.  During busy or difficult times,  a cup of coffee compensates for a complete breakfast and fresh fruits and vegetables are replaced with unhealthy high-fat, high-calorie fast food. 

If we want to be mentally fit and want to make a change in our lifestyle, we have to cut the consumption of these processed food items. Here’s a list of food items that you can have to accelerate your mind.

1.Beans – It is the best choice for a happy, strong brain. It is full of fibre and antioxidants, beans and legumes. It will keep you active for longer, maintain your blood sugar regularly and encourage you to burn more energy which is essential for our good mental health. Beans also consist of thiamine, a vitamin needed for the generation of acetylcholine, a neurotransmitter that is important for memory.

2. Leafy green vegetables– We’ve all heard how good leafy greens are for our health. From a young age, we have been told to eat them properly, because they are rich in nutrients, so our parents make sure that we get in the habit of eating them regularly. It has been also said that it can improve mental health. According to a study published in Neurology, people who regularly eat green leafy vegetables such as spinach, kale and collard greens have a lower rate of cognitive deterioration as compared to those who avoid eating them.

3.Walnuts

If you’re looking for some snack, that can make you feel energetic and can make your work a little longer, keep your hand on walnuts. Walnuts have ample antioxidants that help to hinder oxidation in the brain and body. These nuts can also lead to the growth of new neurons which  means walnuts can help us to develop new brain cells,  this is an important aspect of maintaining good mental health

4. Wholegrain– There’s a reason why carbs are so wonderful for us.  According to various studies, whole grains are a rich source of tryptophan, an amino acid that helps to produce serotonin which is the ‘feel good hormone’. Serotonin helps in smoothing the mind, enhancing your mood and strengthening a steady sleep cycle.

5. Yoghurt– For a healthy stomach, this is a perfect choice. Many people enjoy yoghurt for the extra advantage of probiotics which will help your digestive system to run smoothly and work efficiently. However, recent research has stated that probiotics found in yoghurt can also affect a person’s mental health, boosting in decreasing levels of stress, anxiety and depression.

6. Berries– Strawberries, blueberries, raspberries and blackberries – if you’re looking for the exact snack to obtain your antioxidants, then this should be your choice.  Antioxidants help in rebuilding cells, as well as promoting in battling inflammation. By decreasing the harms caused by free particles found in pollutants, cigarette smoke, these antioxidants have also been found to assist in improving indications related to anxiety and depression. Blueberries and Strawberries also contain a compound called polyphenolics, which have been found to expand memory, concentration and attention range.

 Experts say that if you have mental health problems, your first step should be receiving help from a mental health professional.

But a change in a healthy diet will not affect you in any way.

For some, nutritional changes may work wonderfully as a major treatment. But for others, including people with specific disorders like bipolar or schizophrenia, a diet would not majorly help. 

But for smaller problems like stress and anxiety, a rich balanced diet might help. It’s all in your mind. These nutritious foods are rich in some beneficial sources for the body that help to increase growth and will make you feel stronger. For a healthy lifestyle, a switch in diet will be adequate for the body.

Article by: Vidhi Tyagi
Graphics by: Muskan Mittal