Emotional well being and the relation it has to food is one of the main areas of interest by researchers and the general population, over the last few years. That the diet is needed in a healthy physical condition is not novelties, few even suspect how much it can create in the frame of mind, in feelings. The paper will be investigating the likelihood of certain foods having influence on emotions and general psychology of the mind and some routines that one can take to improve his/her mental fitness.
Nutritional Psychiatry Insight
New emerging area of scientific research is the nutritional psychiatry that examines and investigates the relation between the nutrition and mental healthy. The scholars in the field investigate the way various nutrients can influence the activity of brain, mood regulation and thinking. It is the fact that the chemistry of our brains has a direct effect on our moods and feelings and brain chemistry is also influenced directly by what we put in our mouths which form the bases of nutritional psychiatry.
There are a couple of nutrients, which are highly essential as far as providing us with a functional brain and maintaining emotional stability is concerned:
1. Omega 3 Fatty Acids: Omega 3s are also in abundance in fish e.g. salmon, sardines and mackerel and are seen to be a vital part of the makeup of the brain and the brain processes. They aid in reduction of inflammation that may cause a depression and other mood disorders.
2. B Vitamins: B6, B9 (folate), and B12 are important to synthesis of brain chemicals such as serotonin and dopamine, in particular. This are the neurotransmitters that help to control mood and energy.
3. Antioxidants: Foods that have antioxidant content like the berries, leafy vegetables and nuts help to defend the brain cells of the oxidative stress that the brain causes by the free radicals which may cause the brain tissue to lighten and have it in an ill mood.
4. Probiotics: Fermented yogurts, kefirs and sauerkrauts have mothering bacteria that may have a positive on the ecological state of the intestine which presently has been achieved to affect the functioning of the mind and the affects through the gut brain axis.
Mood Diet Effect
Emotional well being should be enhanced through a healthy diet. Conversely, the poor eating habit may cause mood change, anger, and even the worst diseases such as the anxiety and depression. And now, a little closer glance to the methods how some of the styles and patterns of eating could affect your mood:
1. Warmer Diets of sugar and Refined carbohydrates
White bread, sweetened beverages, pastries, and meals full of sugar or refined starch can cause a sudden rise or decrease of the blood sugar level. This roller coaster may result into mood swings, burn out and low-mindedness. Ultimately, consumption of food substances in large amounts increases mood disorders.
2. The Depression risk and Processed Foods
Research conducted reveals the existence of a correlation involving the wealth fast foods diets and an increased likelihood toward depressive tendencies. Most of such refined foods may have a lot of unhealthy fat, sugar, and preservatives that can interfere with the usual functions of the brain and lead to bad moods.
3. Good Feeling and Healthy Diets
On the other hand, a healthy food (with its own whole foods) like fruits, vegetables, lean meat, and whole grains will correct moods and improve the emotional state. Such foods will provide the brain with the much required nutrients to operate sufficiently and to provide its energy supply on a daily basis.
The Gut Brain Axis
The mutual connection between enteric nervous system (ENS) of a gastrointestinal tract and the central nervous system has been designated as gut brain axis or brain gut axis. Such a multi composite interaction influences attitude, behavior and state of the mind.
1. Probiotics as Mental Health
Science shows that the benefit of probiotics is that they inhibit the symptoms of depression and anxiolytic by means of alterations in the intestinal microbiome. Mood and cognitive functions can be enhanced through administration of probiotics that enhance the microbial content in a healthier manner.
2. Prebiotics: Nurturing of Loving Good Bacteria
Another important factor, to be considered in regards to the health of the gut, and, in turn, the emotional health, is prebiotics, specifically, fibers (a non digestible type), that serve as food to good bacteria in the gut. Examples of prebiotic are onions, garlic, leeks, banana, and artichokes among other food items. Dietary Advice can be used to enhance Emotional wellbeing.
Suppose you are interested in nourishing the emotional health with the foods, you may want to investigate such nutrition suggestions as the following:
1. Omega 3: Eat 2 bites of fatty fish at least 1 times a week. Otherwise in instances that you cannot supplement using dietary supplement, it is advisable that you use a supplement of omega 3 daily.
2. The antioxidants should also be included at the required level: eat variety of colored vegetables and fruits. These do not only have antioxidants but also the necessary vitamins and minerals.
3. Consume whole grains: Swap carbohydrate food with non-refined carbohydrates (brown rice, quinoa, oats, etc.). They gives long term energy in the release as well as fiber that facilitates in maintaining the blood sugar.
4. Reduce Processed Food: Reduce the amount of processed snacks and select fresh and whole food. Label more awareness of other sugars and condensed fats.
5. Fermented food include: Fermented foods also need to be incorporated into the diet. Do not swallow them in huge amounts when you are not accustomed to them, have them ingested in small doses and then you body will adjust to them gradually.
Conclusion
Considered eating habits and healthy nutrition become important to some extent because of close interconnections which exist between food and emotional health. The study of the products you consume and their influence on your mood and making your diet healthier both to your physical as well as mental essence will enable you to set the track-line towards betterment of your emotional well being and the quality of your life. It is worth noting that diet is an effective tool but it must be used with all the other lifestyle modalities of physical activity, sleep and stress as a modality of universal mental health.
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