Autumn, bad weather, cold and long evenings, quarantine – all this causes negative emotions in us and lowers our mood. How can we improve it? Man has his own reliable ways and activities that make him feel better. For one it will be a walk, for another a workout, and still another prefers to listen to their favorite music. However, there is something that each of us must do to survive and feel better. That action is eating.
What is the function of recovery?
Nutrition plays a significant role in the physiological regulation of the feeling of hunger and satiety, but also covers … human emotional needs. The latest research more and more often considers human nutrition from a psychological point of view, and not only from a physiological point of view.
It is worth knowing about it, because food can become our best friend that will put us in a good mood, but also an enemy that will cause its lowering or diet-related diseases. I invite you to read this article to find out what to eat to maintain your mental well-being!
Resources: Cornerstone of Southern California
Food as a reward or consolation
Hard Trening? I can eat a whole pizza after working out like this. A stressful day at work? During the break, I will go to the store for a candy bar. Did I pass the exam? I deserve a delicious chocolate cake!
Sounds familiar? I think so. From an early age, we are taught that we can get something to eat as a reward – usually, unfortunately, an unhealthy snack. Very often, mothers reward their children with a sweet surprise for good behavior. It also happens when the child is sad and gets something delicious “to wipe away tears.” In these cases, food serves as a reward or consolation in a difficult time. And while it helps in the moment, in the long run it can be a very harmful practice.
Why is it not worth satisfying your emotional needs with food?
Over time, satisfying emotional needs with food begins to act like an addiction and becomes something more important to a person than the principles of proper nutrition. Rewarding or comforting yourself with unhealthy snacks too often can lead to excessive weight gain, resulting in overweight or even obesity.
Often a person in euphoria, happiness or sadness does not think about the consequences of eating unhealthy snacks and only after some time comes to the conclusion that he did wrong by eating another candy bar in a given week. He begins to feel guilty, which in turn leads to a low mood again. This can also lead to the lack of acceptance of your body and the development of eating disorders.
The influence of nutrients on human mental health
In recent years, many studies have focused on the impact of diet and lifestyle on human health and functioning. A proper, balanced diet is a very important element thanks to which it is possible to avoid many diseases. It is known that food can have both immediate and long-term effects on mental health and human behavior as it affects the structure and function of the brain.
Researchers focused on linking vitamin deficiencies, including B vitamins, and insufficient supply of omega-3 fatty acids with nutrition and the occurrence of mental illnesses, such as depressive disorders and even dementia or Parkinson’s disease. Depression is one of the most serious health problems in the world and affects more and more people. It is therefore worth being aware of how nutrient deficiencies can affect its development in humans.
B vitamins important in the prevention of depressive disorders
It is very important in the prevention of depressive disorders to consume products rich in B vitamins. Why? The explanation is a bit complicated.
Vitamin deficiencies: B9 (folic acid) and B12 (cobalamin) cause disorders in the metabolism of the chemical compound – S-adenosylmethionine, which plays a very important role in the proper functioning of the nervous system. These disorders can lead to hyperhomocystinemia, i.e. a state in which the level of homocysteine in the human blood plasma is increased. Hyperhomocysteinemia accelerates atherosclerotic processes, is of great importance in the development of dementia, and also adversely affects the production of neurotransmitters, which may contribute to the development of depression.
Omega-3 fatty acids are another important component of the “diet for a good mood”
Another important dietary component for our mental health are omega-3 fatty acids. They are part of the myelin sheaths of neurons, i.e. nerve cells that are the basic element of the nervous system.
Deficiency of omega-3 fatty acids can contribute to depression, anxiety or aggression. Their proper supply reduces the production of pro-inflammatory cytokines, i.e. those that start an inflammatory reaction in the body.
Omega-3 acids are used in the treatment of drug-resistant depression, if there are contraindications to the use of traditional methods of treatment, such as antidepressants, e.g. in pregnant or lactating women. Products rich in omega-3 fatty acids are primarily oily fish, such as: mackerel, salmon or trout. It is recommended to eat them twice a week. Properly seasoned with selected additions, they can be a great idea for dinner!
Resources: NP Addiction Clinic
A well-balanced diet is the basis of well-being
“We eat to live, we do not live to eat” – Socrates, who is the author of these words, claimed that food should primarily serve to satisfy human physiological needs, not emotional ones. A well-balanced, individually selected diet is the basis and thanks to it we can maintain both physical and mental well-being.
If we go to celebrate our success with a good hot once in a long time, it’s not a big deal… just not too often! It is definitely better to choose a walk or just a conversation. It is worth including in your menu products rich in B vitamins or omega-3 acids, thanks to which we will reduce the risk of depression and even long, cold evenings will not be scary for us.