It is generally accepted that our diet influences both our waistlines and our risk of contracting specific diseases. The impact of diet on our mental health is less well-known, but it is growing.
Better quality diets are linked to a reduced risk of developing depression and unhealthy eating habits are associated with increased depression and anxiety.
It is no secret that eating a well balanced diet full of vegetables and nutrients can improve your sense of well-being and mood.
Because of the ongoing activity of our brains, both when we are awake and while we are asleep, they require a steady supply of fuel in the form of nutrient-rich food intake, which eventually influences both mood and brain function.
The brain is claimed to not benefit from high-sugar diets, which also damage the body’s ability to regulate insulin and encourage oxidative stress and inflammation says Herbalife NAB Southern Africa Dr Sivuyile Madikana. Studies that contrasted the traditional diets of the West with those of the Mediterranean and Japanese cultures have been conducted. In those who continued a typical diet, they revealed a 25%–35% lower risk of depression.
According to Dr Sivuyile Madikana, here are food men should consume to help support their brain’s optimal function and well-being.
Protein
Every meal we eat should have at least 30% protein, which is the recommended daily intake. An amino acid found in protein is one that your brain employs to assist with mood regulation.
Drinking enough water
This enables you to stay hydrated. Your mood and ability to maintain concentration levels can be affected by mild dehydration.
Eating regularly
Can aid in blood sugar maintenance, keeping you energised and less exhausted.
Include healthy fats in your diet
Walnuts, salmon, tuna, avocados, and numerous other Mediterranean food sources are all good providers of omega-3 polyunsaturated fats. Additionally, they reduce bad cholesterol while fostering a rise in “good” HDL cholesterol.
Include more whole grains
Vegetables and fruits in your diet. They supply the vitamins and minerals that your body and brain require to remain healthy.
Look after your gut health
The amount of inflammation throughout the body, as well as your mood and level of energy, are all affected by good bacteria. Good bacteria not only affect what your gut digests and absorbs. Fruit, vegetables, legumes, and probiotics are all good foods for your digestive system.
A well-balanced diet that provides the proper nutrients is essential for both our physical and mental health.
Also see: Foods to avoid if you want a flat tummy
