Along with the positive physical and psychological effects of exercise, a structured exercise program helps those with depression by giving purpose and structure to the day. It gives us those much-needed endorphins and as a result, improves our mood and body image. Pair this with switching to a healthy diet and it can play an important role in treating and even preventing depression. So here are some food groups you should and shouldn’t be eating when it comes to your mental health.
Junk Food Consumption
The average Australian consumes 19 serves of junk food a week. That is a crazy amount of salt, sugar, butter and fat we are putting into our body daily. Now, we’re not saying ditch the junk food completely because let’s be realistic, it’s nice to treat yourself sometimes. But it’s important for the body to get those rich fibres and whole grains that make you feel good and give you natural energy. Replace white rice with quinoa, processed meats with fish or simply control your fast food intake. You’ll notice big differences form these small changes.
What to Avoid:
- Soft drinks
- Processed meats
- Salty or oily food
- Sugary treats
- White Bread
- Some types of alcohol (especially beer)
- Potatoes
Healthy Food Consumption: How it can Help?
Having a healthy diet doesn’t mean having nutritious food occasionally or once in a while, it means finding a way to incorporate nutrients into your meals every day. For example, Carbohydrates are an important food group for health and wellbeing. Did you know Carbohydrates are linked to the mood-boosting brain chemical, serotonin? Studies have shown that carb cravings may be related to low serotonin activity, so switching from simple carbs (cakes and cookies) to complex carbs (such as whole grains) can boost your mood and have a calming effect on your brain.
It has been proven that depression can cause difficulty in concentration, whether that’s while studying or at work. Studies show that protein-rich food such as turkey, tuna and chicken, can clear your mind and boost your energy.
What to Eat
There are five food types that will boost mental health in different ways.
- Antioxidants: Leeks, onions, pumpkin, spinach or pretty much any brightly coloured vegetables. Antioxidants are proven to eliminate stress and decrease inflammation in the brain. It also elevates our mood.
- Pro and prebiotics: Yoghurt, cheese, kimchi, bananas. Great for weight loss and burning abdominal fat, research suggests pro- and prebiotics could work on the same neurological pathways that antidepressants do, decreasing depressed and anxious states and elevating happy emotions. See our Introduction to “Gut Health” workshop coming up for how to make your own prebiotic foods.
- Omega 3: Fish, seeds and nuts! The benefits to this is cardiovascular health which can reduce risks of a heart attack.
- Complex carbohydrates: Oatmeal, brown rice and sweet potatoes. You can ditch processed foods and replace them with their starchy, healthier components. In addition to improving your muscle building and weight loss, whole grains help fuels our brain cells and release glucose slowly into our system, improving psychological wellbeing.
- B vitamins: Foods rich in vitamin B such as whole grains and dark leafy veggies have been known to protect against depression and dementia.
If you stick to these food groups and incorporate them into your daily life, you’ll begin to notice a change in productivity and mental health and wellbeing. This, paired with one of our exercise plans is an effective way to start a healthy lifestyle and mental state.
Still not sure about how to put these foods into your diet and want some specific recipes? Book in for a FREE Nutritional Assessment before a tailored food plan is provided for you based on your lifestyle.