Healthy diet habits for a healthy mind
According to the Philippines’ premier healthcare institution Makati Medical Center, there is an established consistent connection between the quality of food we eat and the health of our minds. One’s diet has a direct impact on the biological influencers that are linked to cognitive performance and mental health disorders.
For starters, nutrients in fruits, vegetables, whole grains, nuts, and fish contain anti-inflammatory properties that affect brain chemicals regulating emotions and cognition. Omega-3 fatty acids found in fish oil, meanwhile, preserve the integrity of brain cell membranes, which influence how brain cells communicate with one another.
Everyone is advised to watch their diet more than just merely flaunting a slimmer body. Dietary choice spells the difference between mental health that is characterized by emotional balance and enhanced cognitive function or excessive mood swings and even depression, schizophrenia, anxiety, and bipolar disorder, in worse cases. According to Lovie Hope O. Go-Chu, MD, head of the Section of Psychiatry, “When people think of mental health, they think of it more on a psychological level. We are taught to take care of our brains by keeping happy thoughts and learning new things. But what we choose to eat also greatly affects our mental health.”
Dr. Go- Chu continues, “This is why people should shift to fresh, healthy diets based on natural products rather than processed foods. The impact goes beyond just affecting our weight. It actually spells the way we think and perceive things.”
To add muscle to your brain and keep it in tip-top shape, Ma. Luisa C. Cagingin, MD, head of clinical support services, prescribes loading up on fruits and vegetables rich in antioxidants such as vitamins C and E and beta-carotene that lessen free radical damage which can lead to depression, bipolar disorder, and schizophrenia. Food rich in vitamin B9 (folate) is also known to help in the production of serotonin, a neurotransmitter that maintains mood balance. So if you want to avoid getting pesky mood swings, stock up on beans, leafy greens, and fruits such as mangoes and oranges.
It’s also time to munch on more fatty fish such as salmon, sardines, and mackerel, which are rich in omega- 3 fatty acids. These sea delights reduce symptoms of mental illnesses and also support the synapses in the brain, leading to enhanced learning and memory. Lean proteins like fish, turkey, chicken, eggs, and beans also keep mood balance in check, apart from being the building blocks of muscles that make you look fit.
Another thing to add to your grocery list is food rich in glucose, which comes from carbohydrates. Glucose serves as the brain’s primary source of energy and keeps it functioning at optimum levels. But it’s important to keep in mind that your glucose should be composed of complex carbohydrates like whole wheat products, oats, wild rice, barley, beans, and soy. Unlike those found in simple carbs, complex carbs are released slowly, thus making you feel fuller longer while also fueling your brain and body.
For more information, contact MakatiMed OnCall at 888-8999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph.