Complete Guide to Nutrition, Exercise and Social Support for Mental Well-being (Part 1)
There are many factors that affect mental health. Our mental health falls on a spectrum rather than a defined either-or condition. After an understanding of what is mental health, we can better make changes in order to maintain a positive well-being.
While some psychological disorders need to be treated with psychiatric medication, not all psychological disturbances require pharmaceutical remedies. Before turning to medication, there are simple holistic lifestyle changes that can be made to improve one’s overall psychological well-being.
Based on research studies and reports from mental health professionals, we take a look at the impact of nutrition, exercise and different types of social support on your mental health.
This is intended for anyone interested to understand how eating well, exercising regularly, and building a strong social support network can positively impact your overall mental wellbeing.
This article is Part 1, please see here for Part 2 of the Complete Guide to Nutrition, Exercise and Social Support for Mental Wellbeing. This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a mental health condition.
Eat Well, Think Well
Impact of Nutrition on Mental Health
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Nutrition has a huge impact on mental health, so eating the right foods can certainly help improve mental health. The growing science of Nutritional Psychology studies how nutrients in our food can alter our physiology and affect our thoughts, moods and behaviours.
Foods alter the brain chemistry, which in turn affects thinking, mood and behavior. Some foods are now popularly promoted as ‘mood boosters’, due to increasing research demonstrating their link to improving our mood.
Foods rich in vitamins, minerals and antioxidants have beneficial effects on the brain.
Studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression.
A 2014 study found that individuals who eat a well-balanced diet that’s rich in vegetables and nutrients report high levels of wellbeing, while another study found that eating a Mediterranean-style diet with plenty of fruit, vegetables, legumes, nuts, grains, fish and olive oil for six months can reduce depression.
4 Types of Food That Can Improve Your Mood
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Complex Carbohydrates
Complex Carbohydrates – large molecules contained within starchy fibrous foods such as fruit, vegetable and whole grains – increase the body’s production of the hormone serotonin, which is known to deliver a calming effect on the mind and body.
Complex carbohydrates are good for brain health, because they release glucose slowly into the bloodstream, which has a mood stabilising effect.
Antioxidants
Oxidation is a biological process where human cells produce energy for the body and brain. However, this process can create what is known as oxidative stress, where chemicals such as dopamine and serotonin that promote happiness and wellbeing are depleted.
Antioxidant rich foods – usually found in colourful fruits and vegetables such as broccoli and blueberries – can help combat oxidative stress by acting as a defence against inflammation and free radicals that damage the brain, and increase dopamine and serotonin to improve psychological health.
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Proteins, Healthy Fats and B Vitamins
Protein is important for our physical and brain health. A protein-rich diet helps to fight fatigue, boost memory, improves our mental clarity and can increase our alertness. Protein-rich foods include eggs, chicken breast, greek yogurt, almonds, quinoa, lentils, fish, and whey protein supplements.
Healthy fats can help relieve symptoms of mood disorders by penetrating brain membranes and interacting with mood-related molecules. Healthy fats, such as omega-3 and omega-6 are usually found in fatty fish, flaxseeds, soybeans, walnuts and eggs. Omega oils have anti-inflammatory properties that can ameliorate depression.
Vitamins B6, B12 and folate, which are found in bananas, green vegetables and beans can boost serotonin and dopamine for improved moods.
Probiotics
Probiotics are live microorganisms that can be consumed through fermented foods or supplements. Probiotics help balance the friendly bacteria in our digestive system. An imbalance means there are too many bad bacteria and not enough good bacteria.
Integrative health physician and author Dr Selhub explains that, “5% of serotonin - a neurotransmitter that assists in the regulation of sleep, appetite, mood and pain inhibition - is produced in the gastrointestinal tract, so digestive health is crucial to emotional well-being.”
This article is Part 1 of the Complete Guide to Mental-Well-being, continue to Part 2 to understand the impact of exercise and social support.
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This article is not intended for the purposes of treatment or diagnosis of any mental health conditions or professional advice for diet, nutrition and exercise. Always consult with a licensed doctor, nutritionist or health provider with any questions you have regarding your mental health, nutrition and physical health.
Sources:
Selhub, Eva. “Nutritional Psychiatry: Your Brain on Food.” Harvard Health Blog, 5 Apr. 2018, www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626.
“Diet and Mental Health.” Mental Health Foundation, 30 Jan. 2020, www.mentalhealth.org.uk/a-to-z/d/diet-and-mental-health.
Aubrey, Allison, and Rhitu Chatterjee. “Changing Your Diet Can Help Tamp Down Depression, Boost Mood.” NPR, NPR, 9 Oct. 2019, www.npr.org/sections/thesalt/2019/10/09/768665411/changing-your-diet-can-help-tamp-down-depression-boost-mood.
“The Power of Protein to Optimize Brain Health.” Psychology Today, Sussex Publishers, www.psychologytoday.com/intl/blog/the-resilient-brain/201506/the-power-protein-optimize-brain-health.
Mischoulon, David. “Omega-3 Fatty Acids for Mood Disorders.” Harvard Health Blog, 2 Aug. 2018, www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414.
DeYoung, Darren. “The Critical Role Nutrition Plays in Mental Health.” World of Psychology, 8 July 2018, psychcentral.com/blog/the-critical-role-nutrition-plays-in-mental-health/.
“The Mental Health Benefits of Exercise.” HelpGuide.org, 16 Feb. 2020, www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm.
Walden University. “5 Mental Benefits of Exercise.” Walden University, Walden University, 6 Feb. 2020, www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise.