NUTRITION AND MENTAL HEALTH

NUTRITION AND MENTAL HEALTH

You’ve probably heard the expression, “you are what you eat,” but what exactly does that mean? Put simply, food is fuel, and the kinds of foods and drinks you consume determine the types of nutrients in your system and impact how well your mind and body are able to function.

Breakfast is the first meal of the day, essential to provide fuel to your body and brain after going without food during sleep. The meal helps jump start your metabolism for the day, thus should be healthy. In case you are in a hurry, whole grain cereal, yoghurt and a piece of fruit can be of great help.

Sugary drinks and excessive amounts of caffeine may not be healthy for you as they have empty calories and cause dehydration, respectively. Studies show that even mild dehydration can cause fatigue, difficulty in concentrating and mood changes in addition to physical effects like thirst, decreased or dark urine, dry skin, headache, dizziness and constipation.

If you feel you need some caffeine, limit it to one cup of coffee or try tea which has lower amounts of caffeine than coffee. Tea also has lots of antioxidants which are chemicals found in plants that protect the body tissues and prevent cell damage.

To avoid dehydration, drink at least 8 glasses of water a day.

Avoid skipping breakfast as this may lead to fatigue and feelings of “brain fog”.

For Lunch and Dinner, eat a diet that contains fruits, vegetables, nuts, whole grains, fish and unsaturated fats like olive oil. Some studies have shown that people who follow this diet are 30% less likely to develop depression than those who eat lots of meat and dairy products.

High fat dairy and fried, refined sugary foods have little nutritional value and may contribute to weight gain, diabetes and even depression.

Nutrients essential for boosting physical and mental health include:

Folate (Folic Acid, Vitamin B9), is important for healthy hair, skin, nails, eyes, liver and red blood cell production. It is important especially for pregnant women.

Increased intake of folate is associated with a lower risk of depression. This can be found in green leafy vegetables like spinach and kale (sukuma wiki), fruits, nuts, beans and whole grains.

Vitamin D is essential in helping the body to absorb calcium for strong teeth and bones, healthy muscles including the heart, and the immune system.

Vitamin D occurs naturally in a few foods such as salmon and tuna. Other foods like milk, orange juice, maize meal flour and breakfast cereals have vitamin D added, hence are Vitamin D fortified.

Our bodies also produce Vitamin D as a result of being in the sun. Five to thirty minutes of sun exposure twice a week generally produces enough Vitamin D.

Rates of depression are higher in people with vitamin D deficiency compared to those with adequate amounts of vitamin D. Lack of vitamin D may play a role in Seasonal Affective Disorder which is depression that commonly start in the fall, lasts through winter and subsides in the sunnier spring and summer months. Vitamin D supplementation may be useful during fall and winter months.

Omega-3 Fatty Acids seem to have a mood stabilizing effect and may be useful in treatment of depression, according to some studies. They may also help boost the effectiveness of conventional antidepressants and help young people with ADHD.

Omega-3 fatty acids are also important in reducing inflammation, the primary cause of conditions like arthritis and asthma and play a role in the health of the heart by reducing triglycerides (blood fats) as well as reducing the risk of some cancers.

Their sources include dark green leafy vegetables like spinach and kale ( sukuma wiki), olive oil, fresh basil and walnuts.

References:

1Nauert, R. (2012). Dehydration Influences Mood, Cognition. Psych Central. Retrieved on March 12, 2014, from http://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cogn...

2Akbaraly TN, Brunner EJ, Ferrie JE, Marmot MG, Kivimaki M, Singh-Manoux A. Dietary pattern and depressive symptoms in middle age. Br J Psychiatry. 2009;195:408-413.

3Sánchez-Villegas A, Delgado-Rodríguez M, Alonso A, et al. Association of the Mediterranean dietary pattern with the incidence of depression: the Seguimiento Universidad de Navarra/University of Navarra follow-up (SUN) cohort. Arch Gen Psychiatry. 2009;66:1090-1098.

4University of Eastern Finland. (2013, September 16). Diet is associated with risk of depression. ScienceDaily. Retrieved March 5, 2014 fromwww.sciencedaily.com/releases/2013/09/130916103530.htm

5Anglin R, Samaan Z, Walter S et al. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of Psychiatry, 2013.

6Giovannucci E, Liu Y, Hollis BW, Rimm EB. 25-Hydroxyvitamin D and Risk of Myocardial Infarction in Men: A Prospective Study. Arch Intern Med. 2008;168(11):1174-1180. doi:10.1001/archinte.168.11.1174.

7Holick MF. Vitamin D deficiency. N Engl J Med 2007;357:266-81.

8http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids