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What is Diet?

Diet refers to the amount of food a person or a living organism takes in. The term “diet” is often used to describe the nature of a person’s nutrition, focusing on proper health and weight control.

What is Mental Health?

According to WHO, mental health is the state of well-being of a person such that they can recognise their potential, manage their daily activities, be productive and fruitful, and can offer relevant services to their society. 

Relationship Between Diet and Mental Health

The connection between the human diet and mental health is quite complex. But studies have established that there is indeed a connection between a person’s diet and their mental status. According to research, diets can impact the brain, just as foods can change the way people feel.

Research shows that fish oil supplements mixed with Mediterranean diets like seafood, garlic, vegetables, etc., help curb depressive states. Also, the human gut can express how a person feels. For instance, if a person is undergoing stress, it can race faster or less. The gut needs healthy foods like probiotics, vegetables, fruits, and legumes.

 

Just as some foods are helpful to the brain, some others are unfavourable. We have highlighted some food categories below with regards to the impact of negative foods on the brain.

  • Foods that cause the brain to secrete rare chemicals can momentarily change one’s mood. Examples are chocolates and berries.
  • Foods that impede the change of other foods to nutrients needed by the brain. Examples of foods in this category us Palm oil and butter.
  • Foods that cause sleep irregularities, anxiety, and irritations. Caffeine is an excellent example of food in this category.

How To Improve Your Diet

There are several methods to improve your diet. Check out some of them below.

Eat More Whole Grains Than White Bread

White bread does not have all the nutrients that a regular grain kernel has. White bread has a kind of starch called endosperm. However, it lacks body essentials like fibre, fats, and vitamins that are contained in whole grain bread.

Also, research shows that whole-grain meals assist the digestive system to work faster. To prove this, an experiment was conducted. Two groups of individuals were made to eat cheese sandwiches mixed with grain bread and white bread, respectively. The people who ate the white bread with cheese have a reduced digestive rate of 46.8 per cent, compared to people in the other group.

Eat Home Cooked Meals

Eating meals that you cook at home is very beneficial to your health. Studies show that the British buy cooked meals about seven times every week. It is not completely healthy to order meals online. Even salads from online vendors can have adverse effects over time.

Meals served at restaurants and eateries contain more calories than necessary. A regular food served at eateries contains over 1000 calories. And the average daily calorie needed for a mature male is between 2000 to 3000 calories, and for a female, it is between 1600 and 2400 calories.

This is why your homemade meals are safer because they do not contain as many calories. It is safe to eat meals from eateries about two times per week to help your nutrition.

Reduce Your Starchy Vegetables Intake

It is advised to reduce eating vegetables that contain starch and switch to others that are not starchy. It is noteworthy that starchy foods have surplus calories and carbohydrates than non-starchy foods. In essence, staying away from starchy veggies can be a health boost for you.

 

We have listed some starchy veggies for you to take note of. They are:

  • Parsnips
  • Corn
  • Beans
  • Hummus
  • Potatoes
  • Pumpkin
  • Lentils
  • Peas

Examples of veggies with no starch include:

  • Beets
  • Mushrooms
  • Carrots
  • Cauliflower
  • Celery
  • Broccoli
  • Mushrooms
  • Onions
  • Turnips
  • Beets
  • Peppers

If you must eat starchy foods, eat them in less starchy versions. For instance, potatoes have high starch contents, but you can bake them instead of consuming French fries. It is safer this way.

Compliment Your Foods With Fruits

Fruits have a lot of benefits to human health. They offer several vitamins and bodily nutrients to the body system. You might be aware of the many advantages fruits offer you, but you might not be consuming plenty of it. You can start eating enough of them now. You can complement your meals with fruits in the following ways:

  • Including fruits in your breakfasts.
  • Make your lunch be 50% fruits.
  • Drinking smoothies made with fruits.
  • Take fruits as snacks. Sometimes you should replace your confectioneries with fresh fruits.

Monitor Your Diets

Ensure to keep an eye on your diets. You can do this by having a food journal. Food journals help you discover how much food you consume daily and help you adjust some habits and lifestyles.

Take Less Sugary Drinks

Place a check on the number of sugary drinks you take daily. Sugary drinks contain a lot of calories that are dangerous to health.

Consume More Proteins

Protein is an essential constituent of the body. It builds the muscles and aids the body to carry out different activities. Proteins also help wounds heal faster, lower blood pressure, and fight diseases and sicknesses.

How To Enhance Your Mental Health

Communicate How You Feel

Always communicate how to feel to people you know and trust. This way, you preserve your mental status and will be strong enough to handle your downtimes. Know that expressing how you feel does not mean that you are a weak person. It is you being in control of yourself and fighting for your good health.

Share Tables With Others

Studies have shown that eating with other people tends to have social, biological, and psychological positive effects. The act of sharing offers a sense of commonness and rhythm. It promotes connection and reflection. More so, it is preferable to eat with your back up straight while you discuss and listen to others. 

Exercise Often

Exercise regularly to improve your self-confidence and awareness. It also helps you to sleep properly and feel alright. Body fitness maintains the brain and other important body parts in good physical and mental health.

Eat Properly

The brain requires a good combination of nutrients to function properly and remain healthy. This also goes for the remaining body organs. Diets that suit the brain also help the brain.

Communicate Regularly

It is vital to always communicate with people regularly. You might not be able to meet them physically, but you can reach out to anyone with a text, email, social media chat, or phone call.

Take Breaks and Pauses

Take a break from your routines and tasks. Change your environment, engage in something different from your routines, or take a tea or coffee break. Just take some time off to cool off and relax. Have some personal time.

Be Nice To Others

Care for someone. This way, you feel more human. Apart from the mental values niceness adds to you, it improves your relationships with them. So, in the long run, you gain.

Acknowledge Your Personality

You need to acknowledge and approve who you are. Do not imagine yourself to be someone else. Do not even compare yourself. Accept that you are amazing despite your flaws. Feel confident about yourself despite your weaknesses. Keep your high self-regard.

Eating Abnormalities

Some people use excessive food intake to handle their poor emotional states. This is abnormal. If you discover that you are going through this, then you might have an eating disorder. See a medical expert so you can address this.