Food and mental health are more closely associated with each other than we think. The link between nutrition and mental health is evident.
Mental health is a long rejected aspect of our society and is met with strong negative beliefs and stigma. Hence, it becomes very important for us as professionals to communicate that mental health is not only important but is also influenced by what we consume through eating and drinking/oral consumption.
Moreover, its impact is large on the choices we make when our mood isn’t fine or challenging due to stress. Let’s gather some insights about the link shared between food and mental health, which at the moment is a topic of intensive research around the world.
1. Usually, when a person is experiencing anxiety or panic attacks, the person is suggested to take chocolate or coffee. Why is that?
A panic attack is a state of hyperarousal where the individual loses touch with reality. The body system is working at an abrupt state to match the state of panic and provide adequate resources. In such a state, consuming food in the form of a proper meal is next to impossible. The person is in an uncontrollable situation.
What should be done? In such a case, we need to rely on chocolates that are dark (70%–80%) as they have a long list of beneficiaries to calm the mind and “restart” the normal functioning in the body.
For instance, dark chocolates carry the component Phenylethylamine, which is associated with the release of Dopamine that creates a feeling of pleasure and motivation. It then consists of feel-good endorphins, which aims at creating euphoria and reducing stress. Moreover, Anandamide is another component that is involved in reducing stress hormones.
Moving forward, chocolates have magnesium which suppresses the release of cortisol, the stress hormone. Most importantly, dark chocolates have the amino acid Tryptophan (a source of serotonin, a neurotransmitter responsible for happiness and positive mood).
While chocolates play an important role by tricking the brain into believing everything is okay by activating the reward pathway, coffee can discourage the situation and make it worse. We need to understand that coffee is a stimulant that activates the brain and has an addictive factor associated with it.
Caffeine has been more linked to aggravation and maintenance of anxiety issues and sometimes trigger panic attacks. Panic attacks already results in a hypersensitive mode and consumption of coffee can worsen the state, causing fatigue and headaches in the body. It can make the person feel jittery and nervous.
2. Do vitamins and minerals impact the mood functions and growth and development of a person?
Well yes. Vitamins and minerals are definitely an important part of our development journey. It also entails the growth of our brain and mental health. Vitamin B, Vitamin C, Vitamin D, Omega 3 and Magnesium are some of the important vitamins and minerals that tend to influence our mental health.
It’s important to note that lower levels of vitamins in our body system are associated with the development of mental health disorders. It can further impact the way we process and retain our information from the outside world. It also bears influence on the way our mind learns and stores memories.
Ensuring a diet filled with vitamins is beneficial and a considerate point in rehabilitation situations as well. For instance, Vitamin C is known for its immunity booster properties, but it also participates in restoring balance in homeostasis and influences stress hormones, preventing damage to the body.
3. What’s the secret behind “banana helping a person nutritionally fight depression”?
Bananas are superfoods and are referred to as man’s happy friend. Its natural composition is such that it enables the person to experience enhanced mood and can make the body capable of fighting depression. It is very important to understand that foods are accompanying participants sharing a stage with mental health practitioners and their assessment and counselling.
Coming to bananas, they contain amino acid and Tryptophan (responsible for facilitating the release of serotonin, a mood-lifting neurotransmitter). Moreover, bananas also contain Vitamin B6, which too is involved in evening out the mood in the body and also relieving the person from symptoms of PMS.
It further is potassium-rich, has three times more phosphorus and five times more vitamin A and iron compared to an apple, along with other vitamins and minerals.
4. Adulterated and fried food tend to impact the person not just physically but mentally as well. How come?
Consumption of fried, processed or sweetened foods tends to impact our mood and increases the chances of developing depression, anxiety, etc. It carries a tendency to form comfort food for a person, issuing to some form of mental health disorders or problems.
It further impacts parts of the brain which take care of learning and memory and disturbs the processing of information. Also, it bears a large influence on our brain health and immune system and increases our risk to develop diseases.
The reason behind the same is that there is a bacteria in our stomach, microbiota, which is involved in the processing of plant fibre, in turn providing nutrients to keep brain health and the immune system in a healthy state. Thus, it’s important to understand that consumption of food that is pure, fresh, non-fried, less processed and less adulterated is important to lowering the risk on health.
5. Can food used as a negative coping mechanism lead to mental health issues (eating disorders)?
The way food is associated in society with weight gain and obsession with lean bodies. It becomes almost difficult to survive. This leads many to develop anxiety and depression where they tend to abuse themselves with the idea of consumption of food.
For instance, a lot of teen girls who tend to undergo body changes tend to starve themselves to maintain a particular body type or weight. This is also common in people who are in the fashion or film industry. This is an eating disorder called anorexia.
Another eating disorder is bulimia, where the person consumes food and instantly vomit out such that the food doesn’t reach the stomach for processing. This is often accompanied by the feeling of discomfort or guilt.
Further, an instance of binge and eat is also a concern among people who binge eat and then store the food inside their body for a long time. They tend to avoid eating food in front of others, thus, keeping themselves empty stomachs for a long time. These concerns are real and happen at each age group with respect to attaining the best bodies.
6. Research states that sharing food has a positive impact on mental health. How is that?
Food doesn’t just have a biological impact on our bodies but also a social and psychological influence on the choice and patterns of food consumption.
We as humans are social beings and have a need to belong and connect with other humans. Sharing food is a part of human wellness where each individual shares the responsibility of contributing to making food. This is accompanied by mindfully eating at the dinner table having to share food and conversations.
This slows the process and we cautiously eat while being focused on the communication taking place. This leads to enjoying the food while good memories are formed.
Thus, a chief takeaway from the above perspective is that a balanced diet leads to a balanced body and mind.