EAT RIGHT FOR MENTAL HEALTH

As we have learned multiplicatively, healthy food and physical activity are imperative for our health and longevity. However, as recent research from the UK demonstrates, we should also eat right for support of our mental health, with special reference to relieving and avoiding depression. Read on to learn more about.
 

THE PHILOSOPHY BEHIND

Our health rests on 2 basic pillars: healthy nutrition and physical activity. However, unlike manifold assumptions, this is not only true for our physical health. But also for our mental health. Leaving us with the question, which kind of nutrition our body requires to support our mind and mood best. Especially, as the so called ‘Western diet’ with its processed food is highly counterproductive in this case, with special reference to depression and anxiety. Medical research being not overloaded on this subject so far.

DIET FOR MENTAL HEALTH – SCIENTIFICALLY VALIDATED

The more we may appreciate recent research at King’s College in London, UK, with special reference on our hippocampus as a part of our brain known to create new neurons - a process called neurogenesis. With impact on our mood and cognition, and special reference to depression.
 
According to this research, it is of relevance to counterbalance those lifestyle factors which can have a negative effect on neurogenesis. Like, inter alia, diet high in fat and sugar, or alcohol, etc., and opioids.
 
By consuming diet including nutrients such as polyunsaturated fatty acids (PUFAs), polyphenols, and curcumin, supported by lifestyle factors such as physical exercise and learning as an active mental support.
 
Since it is all but easy and comfortable to streamline our daily life and food with certain specific nutrients, we may better focus at least on those 2 dietary patterns known to encompass those nutritional factors of relevance.
 
Just like

Mediterranean diet

with its positive impact on our health and well-being in general, as well as relieving and avoiding depression specifically.
 
Based on nutrients such as, inter alia, omega-3 fatty acids, methylfolate, s-adenosylmethionine and vitamin D, etc. to be found in following health food:

• Whole grains
• Fruits and vegetables
• Olive oil
• Nuts and seeds
• Potatoes
• Beans and pulses
• Fish
• Poultry
• Low/moderate dairy products
• Eggs up to 4 times a week
• Low/moderate amounts of wine

Low calorie diet

is the other dietary pattern to focus on, as research supports its positive effect on depression even in cases of short-term calorie restriction of 30-40%. I.e. cutting calorie intake to 1,200-1,400 down from 2,000. Vitamins, minerals, proteins and water not included in this reduction.

IN A NUTSHELL

As we have learned multiplicatively, healthy food and physical activity are imperative for our health and longevity. However, as recent research from the UK demonstrates, we should also eat right for support of our mental health, with special reference to relieving and avoiding depression.
 

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DISCLAIMER

All information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider.All information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider.