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It is well known that what you eat has an impact on your health; if you do not have a healthy diet, then there could be at risk to heart problems, diabetes, high blood pressure and certain cancers. What you put in your body also has a significant impact on your mental health too as the right foods can boost cognitive function and reduce symptoms of depression, anxiety, and other mental health disorders.
To make sure you’re looking after yourself as well as you can, there are a few things you should include in your diet:
Fatty Fish
Many people are deficient in omega-3 fatty acids but have a high consumption of trans fats and saturated fats which have been shown to affect the brain negatively. Since our minds are made up mainly of fat and our bodies cannot manufacture essential fatty acids, we have to rely on a diet rich in omega-3s to meet our daily needs. Studies have shown that foods high in omega-3 fatty acids, such as wild cold water fish (e.g., salmon, herring, sardines, and mackerel), seaweed, chicken fed on flaxseed and walnuts, have been shown to reduce symptoms of schizophrenia, depression, attention deficit hyperactivity disorder, and other mental disorders.
Whole Grains
The primary source of energy for the brain is glucose, and this comes from carbohydrates. However, simple carbohydrates cause low mood as they create spikes in your blood sugar and have been shown to have effects on the brain similar to drugs of abuse. Complex carbs on the other hand release glucose slowly which helps us feel full longer and provide a steady source of fuel for the brain and body. Make sure you’re adding whole-wheat products, bulgur, oats, wild rice, barley, beans and soy to your diet.
Lean Protein
After carbohydrates, protein is the most abundant substance in the body. The amino alkanoic acid influences mood by producing the neurotransmitter serotonin and serotonin is sometimes associated with depression. Lean protein sources, which include fish, turkey, chicken, eggs, and beans, help keep serotonin levels balanced. Even more critical are complex carbohydrates, which facilitate the entry of tryptophan into the brain, reducing the symptoms of depression and anxiety and improving overall cognitive functioning.
Leafy Greens
Leafy greens like spinach, romaine, turnip, and mustard greens, and broccoli are high in folic acid, as are beets and lentils. Deficiencies in B vitamins have been linked with higher rates of depression, fatigue, and insomnia. Broccoli also contains selenium, a trace mineral that plays a vital role in our immune system functioning, reproduction and thyroid hormone metabolism. Studies have indicated that low levels of selenium can contribute to depression, anxiety, and fatigue. So make sure you get enough, it can also be found in chicken, onions, seafood, walnuts, brazil nuts, and whole-grain products.
Yoghurt with Active Cultures
Fermented foods, such as yoghurt with active cultures, kefir, kimchi, tempeh, and certain pickled vegetables, contain healthy bacteria which have been shown to reduce anxiety and stress hormones and affect the neurotransmitter GABA. On the other hand, eating too many processed foods may compromise the delicate balance of healthy and unhealthy bacteria in the gut.
Now, not everyone is comfortable cooking or has the time to be preparing healthy meals each day. But there are ways of getting around this, either to get you into good habits, to introduce you to the kitchen or just to ease the pressure. Take a look at these tips on how you can still eat healthily but easily as well.
Cooking Ahead
Don’t just prepare in advance, but cook in big batches at the beginning of the week as this is the key to managing busy schedules. Starting a dinner from scratch every night is too tiring and challenging, so instead focus on one marathon cooking session a week to prep a few meals that can feed you for the week. Check out my favorite Meal Prep Recipes.
Try passive cooking
Get your slow-cooker out – hands-off cooking is so satisfying when you come home from work, and you can smell your dinner and just eat it straight away. There are now so many ways to do it now and a tonne of recipe books available full of gorgeous and nutritious ideas to inspire you; you could roast a couple of chickens, freeze one, and you have your protein sorted for quite a few meals, or make a big stew or soup in the slow cooker. You can even buy frozen vegetables if you want to make things easy.
Use Shortcuts
Although they’re not the healthiest, it is always handy to have a couple of ready-made meals in the fridge or freezer. There are some excellent ones available now catering for a variety of different dietary requirements. This will stop you from ordering an unhealthy takeaway. You could also try a meal delivery service – like a takeaway, but it will be healthier. Or if you’re stuck for time, stick with super simple meals, like hummus in a toasted pita. An excellent way to get into cooking is to sign up to a meal kit delivery service such as Hello Fresh. While you still have to do the cooking, the exact ingredients come ready in a box so it’s fuss-free and the meals are delicious.
Make Double
Or even triple. Every time you do get a chance to do some cooking, automatically double or triple it and then freeze the leftovers to save yourself time later on.
Why not treat yourself to a few new kitchen tools to motivate yourself? It could be a slow-cooker, a juicer, a spiraliser, a new apron or recipe book or even take a look at this range of made in the USA cookware. Get excited about your kitchen and experimenting in it and you’ll see a difference in your mind and body in no time and be a happier, healthier you.
