If you’ve ever heard the saying, “you are what you eat,” you should keep it in mind now more than ever. It has been proven that food not only affects your physical health, but it can also have a direct impact on your mood. The digestive system acts almost like a second brain, capable of exerting absolute influence on an individual’s mood, no matter if that person leads a healthy lifestyle or not. This is so because the entire body is interconnected.
We all face stressful situations every day, often causing feelings of fear, frustration, or exhaustion. Events like these can sometimes lead to skipping meals, and it’s worth noting that failing to eat also affects your mind. If your stomach is empty, your body will go on an extreme search for food until it ends up changing your mood. On the other hand, if you don’t keep a healthy and balanced diet, you may be missing some essential nutrients and amino acids.
What can you do?
Here we share a few easy and accessible tips so you can achieve and keep a good mood:
- Keep a healthy diet that includes a good balance and variety of all food groups. This will help you get all the nutrients your body needs to stay in excellent physical and mental health.
- Fill your plate with colors and eat natural foods. These foods, which are rich in fiber and nutrients, will help guarantee a good bowel function.
- Eat more plant-based foods, such as fruits and vegetables. These foods provide antioxidants and probiotics.
- Avoid the excessive consumption of processed foods that do not provide essential nutrients (vitamins, proteins, carbohydrates, etc.) in spite of their high caloric content. This lack of nutrients may affect your mood, social behavior, appetite, or memory.
Examples of important nutrients for a good nutritional and mental health:
- Vitamin D: It helps regulate your mood, appetite, sleeping patterns, and social behavior. This vitamin is mainly obtained through sunlight, but you can also get it from mushrooms, whole-grain cereals, salmon, broccoli, and almonds, among other foods.
- Magnesium: It helps with nerve and muscle function; its deficiency may lead to anxiety symptoms and damage to your intestinal bacteria. You can get it from almonds, spinach, oatmeal, and quinoa, among others.
- Iron: It helps maintain your hemoglobin levels; its deficiency may lead to anemia and low energy. You can get it from legumes, meat, seeds, and nuts.
- Folate: This B-group vitamin supports the production of dopamine, which plays a role in memory and learning. You can get it from green leafy vegetables, lentils, nuts, avocado, and papaya, among others.
Other factors you should keep in mind to maintain your physical and mental health include:
- Stay active on a daily basis.
- Rest at least 7 – 8 hours a day.
- Get some sunlight (in moderation) every day.
- Practice meditation and mindfulness (being able to stay in the present and remember its importance).
- Stay in contact with your loved ones—it will help you feel better.
The most important thing is to start with small changes to maintain a healthy lifestyle. And remember: if you keep a positive attitude and stay motivated, you will achieve good physical health and an excellent mood.
