Proper diet to keep Mental health
Have you ever thought that food can affect mental health? What kind of diet, hell, good to live?
The phrase "You are what you eat" can be used to describe a person's condition. For example, when you do not like vegetables and fruits, you will be more at risk of exposure to viruses and bacteria. Gradually, this diet will adversely affect the digestive system, immune, including mental health.
Effects of Diet or nutrition on Mental health
It may be hard to believe, but in fact, a lot of research is done to study the effects of eating patterns for mental health. Most studies have been conducted focusing on the effects of the Western and Mediterranean Standard diet.
An article in the Proceedings of the Nutrition Society examines the diet, nutrition, and mental health. Studies have concluded that following the process of Western standard diet has been processed, the higher the risk for depression and anxiety.
Meanwhile, people who follow the Mediterranean diet more have better mental health conditions.
Researchers from the Institute of Psychiatry at King's College London investigated how nutrients can affect mental health. They focus their research on the effect of diet against the hippocampus.
The Hippocampus is an area in the brain that makes new nerve cells in a process called neurogenesis. Research has linked between neurogenesis in the hippocampus to one's feelings and cognition.
According to researchers, several factors can adversely affect the neurogenesis process in adults. For example, aging processes, oxidative stress, high-fat foods, high sugar foods, alcohol, and opioids.
Meanwhile, food and healthy behaviors that can help neurogenesis are foods that are full of polyunsaturated fatty acids, curcumin, and polyphenols, foods that meet the calories that a person needs without overeating. Also, physical and learning activities are known to assist the process of neurogenesis.
Diet for Mental Health
Keep in mind, no specific food is good for maintaining mental health. However, there are more beneficial dietary patterns than others.
The Mediterranean diet has the strongest evidence to lower depressive symptoms. This Diet is also routinely recommended for health.
This healthy diet includes a lot of eating fruits and vegetables, whole grain, potatoes, cereals, nuts, grains, olive oil, and dairy products.
Furthermore, fish and poultry in small to medium quantities, very little red meat, eggs up to four times per week, and also wine in small to medium quantities.
Low-calorie Food patterns also show it can decrease symptoms of depression. Calorie reduction 30-40% of the number of calories commonly eaten with the amount of protein, vitamins, minerals, and fixed water can also decrease depression.
When a person usually consumes 2,000 calories per day, a low-calorie diet becomes 1,200-1,400 per day. Also, a low-calorie diet of 25% from usually over 6 months showed a decrease in symptoms of depression in other studies.
Polyphenols that have been researched indicate a relationship with the prevention of depression and the improvement of depressive symptoms. Food ingredients containing polyphenols that have been researched are coffee, tea, oranges, nuts, soybeans, grapes, and spices.
In addition to good to address depressive symptoms, the Mediterranean diet also affects your physical condition. Some of these are on weight loss, normal blood pressure until the high level of cholesterol is maintained.
Running a healthy diet can indeed improve your mental health condition.