More and more studies highlight the link between mood disorders and eating. Some specialists are now campaigning to offer a balanced diet to limit brain inflammation, promote cell growth, and better regulate mood. Here is how to maintain mental health
It is still too rare to focus on the dietary requirements of the most complex and energy – consuming organ in the body: the brain . But some nutritional psychiatrists are trying to get a message out about this. According to specialists, poor diet is one of the main factors contributing to the increase in the rate of depression.
Antidepressant treatments and therapy sessions remain completely valid solutions, according to experts, but consuming fresh and nutritious food would be a powerful complement to all of the already existing techniques. Research on the impact of food on mental functioning is relatively recent, but the first results are indeed in line with experts’ speech.
Vary the pleasures
This type of diet, rich in whole grains, fresh vegetables and fruits, legumes and seafood, promotes a diverse population of bacteria in the intestine . Research suggests that a healthy gut microbiome may be important in the treatment of neurotransmitters, such as serotonin, that regulate mood.
So what should we put on our plates to protect our mental health? There is no single diet that works for everyone. But eliminating processed foods, cutting back on meat and dairy, and eating more fatty fish, vegetables, whole grains and legumes is already working.
A colourful diet , such as peppers, showers, green cabbage and tomatoes, can also help reduce inflammation throughout the body, including the brain, and promote the growth of new brain cells during of adult life. Attitude is also very important, say experts. Slow down, pay attention, and listen to your body.
Feed your brain well
Our brain performs the tasks that fall to it if it is well nourished. The content of our plate depends on whether it performs better.
The brain needs a balanced diet to function. Essentially, the diet consists of macro-nutrients, proteins, carbohydrates and lipids, but also vitamins, minerals and fatty acids, from the family of micronutrients.
Our brain performs the tasks that fall to it if it is well nourished. The content of our plate depends on whether it performs better.
“Pregnancy and breastfeeding are essential moments for the brain. Care should be taken to feed the future mother at least six months before conception, says experts. The brain will draw during its construction in the reserves formed by the adipose tissue of the mother. A construction which continues during the two years following the birth, with the organization of the circuits of the neurons, and continues until 20 years with their development . “
The right nutritional choices
The brain needs a balanced diet to function. Essentially, the diet consists of macro-nutrients, proteins, carbohydrates and lipids. But also vitamins, minerals and fatty acids, from the family of micronutrients.
“A well-chosen diet, which combines a diversity of foods consumed with pleasure, is the best service we can render to our brain,” summarizes experts.
Slow sugars at breakfast
The brain monopolizes 20% of the sugar consumed by the whole body. Absorbing slow sugars in the morning (whole grain bread and cereals) helps improve the speed of information processing and memorization for the day. At dinner, pasta, rice or lentils, peas or dried beans provide the fuel necessary for the brain, which stores and stores the information of the day during the night.
Protein at each meal
Proteins, plant or animal, are not stored by the body. We must therefore absorb it regularly, especially those containing quality amino acids that permanently repair and build our brain cells. Eggs, beef, peas, dried beans, lentils and soy, tuna, dairy products, especially cooked cheeses, are preferred.
Favor polyunsaturated fatty acids (omega-6 and omega-3)
They are essential to our neurons, participating in the construction of their membranes. An omega-3 deficiency could be the cause of depression or hyperactivity, and disrupt learning. They are found in nut, rapeseed and wheat germ oils or mixtures of several oils sold commercially.
Fish and seafood reduce the risk of dementia, such as Alzheimer’s, by promoting better renewal of nerve cells. Prefer mackerel, herring, salmon, sardines, preferably steamed or poached.
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