Food is not only important for our physical wellbeing but also our mental health. There is an increasing body of research linking poor food habits and food choices with increased risk of depression and anxiety.
At times we use food to help improve our mood or provide us with energy when we are feeling low. Have you ever gone for a biscuit at 3pm to pep you up or delved into a tub of ice-cream after a stressful or emotional day? Typically, we reach for those sugar treats in search for a mood boost. Unfortunately, the hit lasts momentarily until the sugar surge fades and we are back where we started. Poor appetite, skipping meals, and dominant desire for sweet foods are all associated with the onset as well as the severity and duration of depression. Therefore, it is important to nourish of body with nutrient dense foods which support our cognition, behaviour and emotions.
There are several strategies which you can use to support your mental health and they include.
- Avoid skipping meals. This will provide you with sufficient energy and reduce the need for quick sugar fixes.
- Eat a variety of fruits and vegetables. Fruits and vegetables provide us with fibre which feed our good gut bacteria to ensure a healthy gut environment. A healthy gut is linked to better brain health. Fruits and vegetables also provide us with a range of vitamins, minerals and antioxidants which also support brain health. We should aim for 2 serves of fruits and 5 serves of vegetables per day.
- Consume wholegrains. Wholegrains from breads, cereals, pasta, rice and flours are important for providing a steady source of energy for our brain as well as important fibre for gut health.
- Eating lean protein, fish and eggs provide us with protein and other nutrients which are building blocks to produce important brain chemicals which influence mood. Oily fish particularly provide us with essential fats known to protect us against dementia and depression.
- Limit processed foods high in sugar and saturated fat as these foods have shown to have a strong correlation with increased risks of depression and anxiety.
- Drink plenty of water. Drinking around 2lts of water per day will prevent dehydration. Dehydration can cause headaches, brain fog and affect our ability to concentrate.
- Be active. 5 – 5 hours of moderate intensity physical activity per week is recommended to help develop and maintain physical and mental wellbeing.
Try this delicious Summer Teriyaki Salmon salad. It’s high in essential fats, vitamins and minerals including Omega 3, magnesium, folate, vitamin C and B Vitamins which all play an important role in supporting mental health.
THIS WEEK’S RECIPE: Teriyaki Salmon Salad
Written by Alissa Larrescy (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia))
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