We recognize very well that diet is important for maintaining physical health. But are you aware of its advantages for our mental and emotional well-being?
According to Ms. Sreemathy Venkatraman, a leading nutritionist in Bangalore and the founder of Mitha Aahara, an online nutrition platform, "What we put in our body also impacts our mental health." "Good health is a state of complete well-being."
That refers to the harmony between the body and the mind. When defining your health journey, both are crucial.
We'll look more closely at how food affects our mood, the importance of gut health, and how a nutritionist may help.
What is the Connection between Food and Mood?
Eating a balanced, nutrient-rich diet can help you feel better, have more energy, and think more clearly. There are numerous factors at work here, ranging from the number of carbs you consume to how vitamin and mineral deficits affect mental health.
The intimate connection between your brain and gastrointestinal tract, frequently referred to as the "second brain," causes the link between diet and emotions.
This is how it goes:
Millions of bacteria reside in your GI tract, which affects the creation of the chemicals that constantly send signals from the gut to the brain. Dopamine and serotonin are two instances of this.
Consuming nutrient-dense foods encourages the development of "good" bacteria, which in turn benefits the production of these compounds.
Your brain hears these encouraging messages loud and clear when production is at its peak, and your mood may change. Conversely, your mood could also suffer if production is off.
To be more precise, sugar is thought to be a primary cause of inflammation. It fuels the GI tract with "bad" bacteria. Ironically, it may also result in a temporary increase in "feel good" substances like dopamine.
According to the best nutritionist in Bangalore, Sreemathy Venkatraman, "You don't want that either." These increases cause a quick sugar high followed by a severe drop.
You're putting yourself in a position to experience fewer mood swings and better concentration when you maintain a diet high in nutrients.
Studies have even shown that clean diets, which mainly consist of whole, unprocessed foods, can reduce symptoms of anxiety and sadness. In contrast, a poor diet has been connected to a higher risk of dementia or stroke.
What is Brain Food?
Nutrition is essential for creating new proteins, cells, and tissues in your brain and nervous system. Your body needs a variety of carbohydrates, proteins, and minerals to function correctly. Instead of eating the same meals daily, dietitians advise eating meals and snacks that include diverse foods to acquire all the nutrients that enhance mental efficiency.
The top three foods to include in a balanced diet for the mind are as follows:
- Carbohydrates: Your brain needs the energy to focus and concentrate. This energy is derived from blood glucose, which is, in turn, derived from the carbs we consume.
Weakness, fatigue, and mental fog might set in when our brains aren’t getting enough energy.
You can receive energy from brown rice and starchy veggies. Compared to sugar and candy, which include simple carbohydrates, quinoa, millet, beets, and sweet potatoes have more nourishment and will keep you fuller for longer.
- Lean Proteins: Lean protein gives energy that enables your body to respond and think rapidly. Chicken, meat, fish, eggs, soybeans, nuts, and seeds are good protein sources.
- Fatty Acids: These are essential for the healthy operation of your nervous system and brain. They can be found in flaxseeds, fish, meat, eggs, and dairy products.
- Fiber: Fiber is abundant in plant-based foods, which helps your body absorb glucose more slowly.
- Antioxidants: These anti-inflammatory compounds are particularly abundant in berries, leafy green vegetables, turmeric, and foods high in Omega-3 fatty acids, such as salmon and black chia seeds. Consume dark chocolate in moderation, as it also contains sugar and antioxidants.
- Folate: Unlike sweets, which cause dopamine levels to spike, this particular B vitamin aids in dopamine synthesis. You can find it in cantaloupes, legumes, and leafy greens.
- Vitamin D: Vitamin D produces serotonin, which we typically obtain from sun exposure. But another excellent source is mushrooms.
- Magnesium: This mineral is essential for the relationship between food and mood. A mineral shortage can harm your gut flora and result in feelings of despair and anxiety.
Foods like bananas, beans, spinach, dark leafy greens, cashews, almonds, and cacao nibs.
- Fermented Food: Probiotics, specific living microorganisms beneficial for your digestive system, are abundant in fermented meals. Yogurt is a perfect example.
How does Mitha Aahara help you with Nutrition & Mental Health?
According to the best nutritionist in Bangalore, a holistic approach is necessary for mental wellness. The nutrients your brain and intestines require can be found in a healthy diet, supporting various treatments and methods you use to manage your mental health.
It can be helpful to seek professional assistance from a leading nutritionist to ensure you get the proper foods for your specific circumstances. They will be able to listen to your needs, consider your unique requirements, and create a diet plan that works for you.
Corporate Nutrition:
Mitha Aahara encourages corporate health organizations to improve workplace nutrition. Our products and services support staff in making and maintaining dietary decisions to enhance their general health and well-being.
These lifestyle choices have advantages such as better immune systems, healthier people, and a happier workplace.
Why Choose Us?
Mitha Aahara clients in the food and mood program have successfully improved their mental health symptoms, including anxiety and depression, along with their other medical treatments.