Proper nutrition is what fuels our bodies and our bodies need a regular supply of fuel. Oxygen is part of that formula and food is another part. If we supply our bodies with a sugar-laden diet, we are filling up on poor fuel. But if we supply our bodies with a healthy diet, we are giving our brains the fuel it needs to affect our cognitive processes and emotions. Similar to a high-end vehicle that uses premium gasoline, our brains function best when it receives premium fuel.
How nutrients help your brain
The fuel we use can make all the difference and directly affects the function of your brain and mood. Eating high-quality foods that contain vitamins, minerals, and antioxidants will nourish the brain in a positive way. Similarly, just like an expensive car, your brain can be damaged if you ingest anything other than premium fuel. A diet high in refined sugars can impair brain functions and worsen mental health symptoms.
When food interacts with the chemicals in our brains it keeps us going throughout the day. And when we eat a variety of foods, there are a variety of effects on our brain. For example, carbohydrates increase serotonin which is a chemical that has a calming effect. Protein-rich foods affect our brain by increasing alertness. And certain healthy fats that contain omega-3 and omega-6, are linked to reducing rates of depression. Since our bodies cannot produce some of these, it is important that they are included in our diets.
What should I eat?
It is important to avoid the high sugar, processed foods and focus on foods containing the nutrients that benefit brain health. A brain-friendly diet includes fruits and vegetables, whole grains, low-fat dairy, lean protein, and limited amounts of sodium, saturated fat, and sugar. Working these foods into your diet will help protect your brain, fight fatigue, and boost your mood and alertness.
Common brain-friendly foods include; Avocados, Blueberries, Fish, Turmeric, Broccoli, Dark chocolate, Eggs, Almonds.
Helping youth understand how nutrition improves mental health
Nutrition and how it affects mental health is especially important for youth due to rapid growth and brain development that occurs during the youthful years. At a time when eating patterns are being established, it is also a time when psychiatric illnesses may develop. Although getting young people to eat healthily can be challenging, putting in the effort can improve their mental well-being and instil practices that will benefit them into their adult lives.
Engaging yourself in food preparation and limiting their access to high-fat and sugary foods is a start. Keep plenty of fruits and vegetables stocked at home while encouraging small changes like swapping out soda for water, or fruits instead of potato chips for an afternoon snack, might lead to more healthy choices. It takes a lot of effort to change your diet to include healthier food choices, especially for youths. Encouraging yourself to make smart choices can help you build habits that will have a positive impact on your mental health.
Start by paying attention to how eating different foods can make you feel. Not just how they feel hitting your taste buds, but how they make you feel a few hours later or the next day. Experiment with a healthy diet for three to four weeks. Cut out the processed and sugar-laden foods and replace them with healthy alternatives. See how you feel. If you feel great, you might be onto something. If you feel more alert, are in a better mood and have more energy, you are definitely on to something. Then slowly introduce foods back into your diet and see how you feel. This will be the “aha moment” when you realize how critical nutrition is for your mental health and truly realize that premium fuel is the best fuel for your brain.