Mental health is very important as it impacts an individual's overall well-being and quality of life. Below are some of the nutrition measures that can help promote good mental health:
Nutrition Measures
1. Balance Blood Sugar Levels
Depression is one of the most common psychiatric disorders in individuals with diabetes and therefore blood sugar control is very important.
Avoid consuming high calorie, high glycemic index and load foods such as:
- White rice
- Sweets and candy
- Pasta
- Alcohol
Instead consume low glycemic index and load foods such as:
- Whole-meal bread
- Brown Rice
- Legumes
- Whole fruits
- Healthy fats (avocados, nuts and seeds)
2. Eat Foods Rich in Omega-3
Omega-3 helps support brain cell structure and nerve conductivity, in addition to being a very good anti-inflammatory. Sources include:
- Sardines
- Mackerel
- Herring
- Anchovies
- Flax-seeds
- Walnuts
- Chia seeds
3. Regulate Fat Intake
- The brain stores the highest level of cholesterol in the body. Cholesterol supports the structure and function of nerve cells. Cholesterol also plays a role in the structure of cell membranes and therefore transmission of serotonin.
- Avoid trans-fat and industrial seed oils since they negatively impact HDL (High Density Lipoprotein) {Good Fat} and increase LDL (Low Density Lipoprotein) {Bad Fat}.
- Do not use seed oils to cook at high temperatures (e.g., olive oil).
- For high temperature cooking use oils such as: avocado oil, coconut oil and ghee.
- Vitamin D and exercise help increase HDL (High Density Lipoprotein).
There are also some lifestyle changes that are important for mental health.
Lifestyle Changes
1. Exercise
Exercise enhances cognitive function, reduces stress, boosts mood and also improves self-esteem by promoting the release of feel-good chemicals. At least 30 minutes of exercise 3–5 days a week is ideal.
2. Sleep
- Get enough sleep; aim for between 7–9 hours of sleep since sleep deficiency is linked to many chronic health problems such as: heart disease, kidney disease, hypertension and diabetes.
- Getting enough sleep also helps in weight loss which in turn leads to increased self-esteem which leads to better mental health and a reduced risk of depression.
- Getting enough sleep also helps improve one's ability to regulate emotions and social interactions.
