We’ve all heard the old adage, “you are what you eat,” and generally we associate it with our physical bodies. We know that eating fast food will spike our blood sugar before crashing hard, making us feel sluggish and bloated. We also know too much junk will show up on the scale, and at the doctor’s office. On the other hand, we know that filling up our plates with whole, unprocessed, natural foods, will give us sustained energy and the vitamins and nutrients our bodies need to function at their best. So it shouldn’t come as a surprise that what we eat also impacts our mental health, brain functioning and ability to heal our emotional wounds.
How it Works:
A growing body of research has indicated that dietary habits may contribute to depression, ADHD, anxiety, and emotional regulation. Recent studies have concluded that children who eat more fast food, sodas, and sugar have a higher prevalence of ADHD. Another study revealed a correlation between a high quality diet and increase in the part of the brain responsible for learning, memory, and mental health.The important takeaway is to acknowledge that the same diet and lifestyle recommendations your family physician gives you to prevent physical illnesses may be equally as important to prevent or treat mental health disorders.
How to Get Started:
As with any behavior change, it takes time to build new habits, so first start by setting a realistic and manageable goal that you know you’ll be able to achieve. You might begin by replacing one processed food choice (for example, a bag of chips) with a natural food choice (like carrots and hummus). Or you might go through your pantry and throw out everything that lists “sugar” as the first ingredient. The overall goal is to modify your diet so that you’re eventually eating a majority of plant-based foods such as vegetables, fruits, nuts, and seeds, as well as legumes, whole grains, lean protein, more fish, and healthy fats like avocado and olive oil. It may be helpful to keep track of your food choices, and your moods in a journal. Before starting or changing your diet or exercise program it’s important to first talk with your doctor.
For more information on how changing your nutrition may improve your mental health, contact LiveFree Counseling at 720.465.6180.
