Food for your mental health – You are what you eat

BY NOEL CUNNINGHAM

We all know the saying that our health is our wealth and it is no different for our mental health. The big question is does food actually help our mental health? Yes it does. In my recent article for the start of 2020 I zoomed in on foods to reset our body, mind and soul. My aim for 2020 and beyond is for everyone to start eating not only to feel satisfied or to fill cravings but to nourish the mind and soul.

Over the years researchers have increasingly been studying the effects of diet and nutrition on mental health. Studies have shown that people who follow a standard Western diet, which includes highly processed foods and added sugars, fried foods, refined grains, such as white bread, beer have a higher risk of developing anxiety and depression.

More than ever before, there’s been a pronounced change in the public conversation surrounding mental health. No longer hidden away from family and friends, most people are now voicing their struggles and desires for change. As a chef and culinary expert one of the easiest ways to help mental illness comes down to our diet. You are what you eat, right? From walnuts and salmon to bananas and dark chocolate, these are the best foods to enjoy better mental health and wellness.

We need foods that sustain rather than spike blood sugar levels to keep your energy and vitality going throughout the day. Avoid “empty” calories from foods that contain refined sugars (like soda or desserts) and choose snacks with lean proteins and healthy fats (like avocado, nuts, or fish). Avoid fast food, they are not only unhealthy but they are detrimental to the mind.

Best diets
There is no specific diet that is best for mental health, but some eating patterns appear to be better than others.

Mediterranean diet
Among common diet plans, the Mediterranean diet has the strongest evidence supporting its ability to reduce the symptoms of depression. It is also a diet that experts routinely recommend for overall health and well-being.

Compounds in the Mediterranean diet that have links to lower depression rates include:

• Omega-3 fatty acids
• Vitamin D
• Methylfolate
• S-adenosylmethionine

The Mediterranean diet consists of:

• Plenty of fruits and vegetables
• Whole grains
• Potatoes
• Cereals
• Beans and pulses
• Nuts and seeds
• Olive oil
• Low-to-moderate amounts of dairy products, fish, and poultry
• Very little red meat
• Eggs up to four times a week
• Low-to-moderate amounts of wine

Low calorie diet
Short-term calorie restriction has shown some promise for treating the symptoms of depression.

Experts have defined calorie restriction as “a reduction in energy intake well below the amount of calories that would be consumed ad libitum.” The extent of the restriction will vary depending on the individual’s needs.

Intermittent fasting
There is some evidence that intermittent fasting can help improve mood and mental well-being.

Clinicians have noted that fasting could contribute to improvements in mood, as well as people’s subjective sense of well-being, alertness, tranquility, and, in some cases, euphoria.

Low amount coffee

• Tea
• Citrus
• Nuts
• Soy
• Grapes
• Legumes
• Spices

Foods or diets to avoid
Similar unhealthy dietary patterns that typically lead to obesity, diabetes, and other physical health problems can also contribute to poor mental health.

A Mediterranean diet is one healthy diet that can positively affect a person’s weight, blood pressure, cholesterol, and other measures of health. Calorie restriction and fasting may also affect a person’s mental health.