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Mental health is an all-important and extremely underrated factor in all our lives. Not just your own – the mental health of your loved ones and those around you inevitably affects your life, too. Think about all the times your employer has seemingly been in a sour mood even before the work day started. This trickles into how they behave with you, and even the smallest of errors – that would otherwise have been accepted – could result in you receiving a thorough firing. Or consider the time when a loved one seemed to have been in an inexplicable bad mood, and they took it out on you. Now your mood is affected, and consequently, so is your motivation to put effort into your work or relationship.
Mental health affects nearly everything we do and everyone around us. It’s vital to know how to care for it. And there is one simple, helpful factor that you probably have not considered in your mental health improvement strategies: nutrition.
Our mental health affects our lives in deeply intricate ways. And it’s not just through our behaviour; prolonged mental crises can start affecting us in physical ways, both directly and indirectly. Fields like health psychology are studying how mental stress could lead to the development of chronic illnesses, through a combination of direct and indirect behaviours, under what is known as the Biopsychosocial Model of Health.
There are physiological routes inside our bodies that connect our systems together, through brain-body pathways(1,2,3). This can result in the manifestation of psychosomatic and somatopsychic effects.
Psychosomatic conditions are when a psychological condition results in physical health effects, like stress ulcers from prolonged anxiety, through the HPA Axis which demonstrates the human stress response. Somatopsychic conditions are the reverse of this, where physical health conditions result in mental effects, such as celiac disease or IBS/IBD causing anxiety, depression, and stress through the Gut-Brain Axis(4,5,6). People with celiac disease are also 3 times more likely to develop schizophrenia, reports this study. The interaction of somatopsychic and psychosomatic effects can start a troubling cycle where mental stress causes physical stress, which leads to even more mental stress.
Besides the direct effect on our health, poor mental health causes us to engage in self-harming or thrill-seeking behaviours, like binge eating, starvation, purging (forcing oneself to vomit after eating), inflicting self-injury, impulsive shopping, speeding when driving, drinking and smoking, substance abuse, and more. Our mental health indirectly harms our physical health by engaging in these harmful behaviours.
Even in the absence of extreme behaviours, the milder symptoms of poor mental health like brain fog, low productivity, loss of interest, etc., can be hard to deal with. Activities like exercising, socializing, spending time in nature, meditation, and getting enough sunlight can do wonders for our mental health. But sometimes, it can be difficult to do these high-energy activities. Sometimes all you can manage is to get out of bed, somehow make it to the kitchen, and have a light snack, if you can bring yourself to eat at all. That’s where nutrition comes in: by consuming the nutrients that promote mental health, even small efforts like eating a light meal could help to stabilize and support you through the day.
Now that we’ve understood that mental stressors can interact with our physical bodies, we must consider that though mental effects are intangible, there are physiological causes behind them. Neurotransmitters like serotonin, dopamine, norepinephrine, GABA, etc., are responsible for mood regulation. They’re the puppeteers holding the strings to your mental health.
The release and inhibition of these neurotransmitters is regulated by the brain, the Central and Peripheral Nervous Systems, and the Enteric Nervous System (situated in the gut). This regulation can be affected by nutrition.
Changing your diet to include nutrients that promote mental health may just end up working wonders. Many of these nutrients, however, are not accessible to vegetarians and others who have restricted diets for any reason. That is where supplementing those nutrients comes in handy. As long as you follow the recommended dosages and take them as instructed, supplements can help your body absorb nutrients more efficiently than through food alone.
So what are those nutrients?
Mental health is affected by the availability of neurotransmitters and good physical health, the regulation of which can be affected by vitamins and minerals like B vitamins (especially B12), Vitamin D3, Magnesium, and Omega-3 Fatty Acids. The Probiotic balance in your gut also plays a central role, since the gut can not only regulate neurotransmitters, but also affect the absorption of nutrients.
B-Vitamins: The family of B Vitamins and B12 in particular, helps with the synthesis of serotonin and dopamine. This helps with reducing depression, anxiety, and even improving sleep. Getting sufficient and good-quality sleep is of the utmost importance when trying to handle mental health.
B vitamins are water-soluble, meaning the body can easily flush out extra vitamin B through sweat and urine. If you have a low intake of Vitamin B, this water solubility makes it easier for you to develop a Vitamin B deficiency. Such deficiencies are most commonly observed in vegans and vegetarians as their diets lack the best source of B vitamins, which is meat. If you are unwilling or unable to adopt a diet that is rich in meat, supplementing with B complex supplements can help. To understand more about how B vitamins affect our bodies, check out this article.
And there you have it. Try to add foods that contain these nutrients to your regular diet. Even beyond just mental health, these nutrients have great benefits and are essential for our daily functions. If you cannot access or avoid these foods due to diet restrictions, consider supplementing them. But be careful to only choose the supplements that are clean and safe to use. This article has tips on how to identify which brands are effective and safe to use.
If you are struggling to cope with your mental health issues, know that you are not incompetent or alone. There are others who feel this way, who could help you. Support groups and communities for mental health can help you find people who empathize with your struggles. Yoga, mindfulness, and meditation can help you feel more connected with the universe and the world around you. When you don’t have the energy or resources to indulge in these activities, try simply changing your diet. It’s an easy effort to make, and can have far-reaching benefits.
Think of your mental health as a garden that you must water and tend to. As long as you care for the garden, beautiful flowers can bloom. But neglect it, and the garden will slowly perish. When it comes to mental health, you are both the gardener and the flower of your mental state. No external source can care for your garden as well as you can, because you understand what your garden needs more than anyone else. Water your garden, tend to the flowers, and sow seeds for healthy blossoms in the future – it will be a beautiful one.
References:
1. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems
2.The role of the hypothalamic-pituitary-adrenal axis in neuroendocrine responses to stress - PMC
Other references:
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