Overcome Depression and Anxiety: How to Eat for Better Mental Health

The food you eat not only affects your waistline and your physical health, but also affects the way you think and feel. You've probably always heard that you are what you eat - and it's true, what you put into your body matters. But according to review published in the March 2021 issue of Frontiers of Nutrition, it's what you feed your brain that really matters.

 

 

Your "second brain" is smarter than you think

Your gastrointestinal system plays an important role not only in your physical health, but also in your mood and mental health. That's because scientists have discovered that nervous tissue doesn't just exist in our brains. It also coats our intestines. This network of neurotransmitters does much more than just regulate digestion. It is connected with the brain, and it has a key influence on diseases in the body and mental state. They called him the "second brain". The technical name for our second brain is the enteric nervous system. While it doesn't help with decision-making or your deep thoughts, it's still a lot of work to do. Yes, it regulates the digestive process and bowel behavior, but it is far more complex than that.

 

The nervous system produces serotonin

90% primary visceral nerve fibers are thought to transmit information to the brain from the gut. This is contrary to what was traditionally believed.The enteric nervous system is also a producer of serotonin – up to 95% of serotonin in the whole body is found in the gut. This is also likely why certain antidepressants such as SSRIs have side effects that include gastrointestinal problems. So it's no wonder that nutrition plays such an important role in mental well-being.

 

 

Zscientists link brain and gut health, link diet and mental health

The food you choose to put into your body directly affects your second brain. If you put garbage in, it feeds the "bad" bacteria that live in your intestines. This can lead to many health problems, including anxiety and depression. However, your mental health often improves when you focus on your diet and include the good stuff. Promoting the idea that poor nutrition has a negative effect on mood is not new. Doctors made that connection a long time ago. However, now that they've connected the other brain and connected all the dots, it makes perfect sense that when you feed that brain in your gut with a healthy diet, it will significantly affect your mental health. But both the brain in your skull and the brain in your gut work together, so make no mistake, the quality of your diet is everything.

 

"Brainbuster" foods negatively affect mood; here are the main culprits 

Some foods are just not good for you, but they are not harmful to your health. Then some foods directly affect your brain and gut in ways that can have lasting effects. Nutrients and foods you should avoid include:

Foods rich in sodium

Sugar

Factory-farmed meat and fish

Large amounts of toxic fat

Artificial sweeteners

Overly processed food

Dehydration

Zinc deficiency should also be avoided. It can lead to depression, as well as weakened immunity. Another nutrient to watch out for is low B12. Folic acid, B12 and B6 help keep homocysteine levels low. A high level of homocysteine is associated with an increased risk of Alzheimer's disease, cognitive decline and brain atrophy.

Loading up on “brain boosters” benefits brain and gut health in multiple ways

Food that can strengthen your brain and intestines, improve your mood and mental well-being, is part of a healthy lifestyle with sufficient intake of clean spring water, a proper plant-based varied diet, sleeping on time, avoiding alcohol, cigarettes, refined food...

Some of these brain-boosting foods include:

Whole grains

Foods rich in omega 3 fatty acids (flax seeds)

Leafy vegetables

Fresh fruit

Colorful vegetables

Olive oil

Berries

Legumes and beans

Fermented foods such as sauerkraut, pickles...

 Obviously, organic quality food is your best bet. In addition, be sure to include probiotics in your diet (sauerkraut and raw garlic).

The main point is clear: maintaining a well-balanced diet and intestinal detoxification twice a year is essential for a healthy body, gut and brain.

Sources for this article include:

NIH.gov
ScientificAmerican.com