Introduction

There is an important question that does food affect mental health? So the answer is yes. Many people struggle with their mental health and there may be many reasons why food is one of them. It also affects the way we think. The right food can lead you towards positive thoughts. There is a famous saying “GOOD FOOD IS GOOD MOOD”. 

A balanced diet can make us more conscious and it is important for the clear vision of our brain. Some kind of food is not balanced and does not contain enough nutrients. This food can lead to anemia, fatigue, mental issues, and many other diseases.

Eating enough food is not necessary. But eating the right food should be the main goal. This food is minimally processed having low refined sugars. There must be a proper balance in your carbs, proteins, and fats. Vitamins, minerals, and fiber can’t be neglected because although these are used in small quantities you cannot skip these in your diet. As the primary focus of this article is on mental health so you must ensure those foods that are mood boosters like zinc, and magnesium. If we eat the right food our body produces happy hormones like dopamine and serotonin. This will make our brain more active and keeps us in a good mood and also away from depression.

Vitals organs need food and the brain is one of them. There is a major impact of nutrition on mental health. Healthy dietary patterns can reduce the risk of depression and anxiety.

Connection of brain with food

The brain is a metabolic organ and it uses a lot of energy and nutrients. It is the organ that is always on and depends on the kind of fuel(food). Must give your brain high-quality food because it is responsible for the production of neurotransmitters and many other enzymes in the brain. Neurotransmitters are the chemicals that are responsible for excitement, energy, happiness, etc. It means it is dealing with our mental health as well.

Food and mental health

Food affects mental health and it is equally important for a good mood. There are a few mood boosters, for example, amino acids, zinc, healthy fats, magnesium, omega-3, vitamins B, vitamin D, and iron. Mediterranean diet can reduce depression but there are many other specific vitamins, minerals, probiotics, and prebiotics that a brain may need.

There is an important neurotransmitter “serotonin”. It is 90% produced in the gastrointestinal tract. So, this shows how food affects your mental health. Eating right and on time can prevent many diseases.

Link of food with depression and mental health

Does food affect mental health? The answer is an absolute yes. Eat the right food so that you can cope with depression.  Using an antidepressant is the treatment for depression which bring changes in the brain chemicals like serotonin, dopamine, and- adrenaline. The most important is serotonin and an antidepressant mainly targets serotonin and also helps in the production of serotonin. It helps in regulating and improving mood. 

But the question is how serotonin is related to food. So the answer is that serotonin is made up of essential amino acid(which is the building block of protein). This essential amino acid is tryptophan.

This must be taken with diet. If your food does not have tryptophan then serotonin is not produced sufficiently and it leads to depression. It means if you are taking enough serotonin in your diet subsequently the chances of reduction of serotonin is almost none.

Tryptophan sources for vegetarians to tackle mental health

• Banana
• Pineapple
• Tomato
• Dry fruits
• Pumpkin seeds

Tryptophan sources for non-vegetarians to improve mental health

• Turkey
• Eggs
• Chicken

Important vitamins for good mental health

Some important vitamins are good for mental health.

1. Folate: Also known as vitamin B9. It is important for the central nervous system. There is a special form of folate known as methyl folate. It is used as an antidepressant in many countries.
2. Vitamin D: It is known as the sun’s vitamin. Moreover, it is important for calcium absorption and keeping bones strong. Recently research shows that it is also important for muscles, the heart, the immune system, and also for brain development. 
3. Vitamin B12: People who take vitamin B12 have a lower risk of depression and anxiety.
4. Vitamin C: Studies have shown that people who take 3 grams of vitamin C daily, which is a quite higher dose, can reduce the severity of depression. It may also have a laxative effect.

Important foods for good mental health

• Nuts and seeds
• Lentils
• Green leafy vegetables
• Milk and milk products
• Fatty fish

So you must take your meals properly which are healthy as well as keep your mood fresh and active. Keep a balance between every food you eat because if you take only a high-protein diet this will cause problems. Most importantly your belly controls your brain so give your brain a healthy full of nutritious food. Eating high nutrients food will make you feel better. In the same way, highly processed and sugary products will make you dull.

There are many ways to reduce weight without exercise. Our body is like a machine. It needs fuel to work properly. Fuel is in the form of food and drinks. Our body uses this fuel or energy to keep everything working properly. When we consume more energy than needed. Then it is stored in our body as fat. This increases the risk of cancer, diabetes, heart problems, and other diseases.

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Exercise can be challenging nowadays because of the hectic routine. Everyone is so much busy and they do not have enough time for gym or exercise. If you are tired of hearing about the intense workout routines then this article will help you to reduce weight without doing exercise. In this article, you will find out different methods to reduce weight.

Nourishing the body with a balanced diet, mindful eating, portion control, limiting calorie intake, limiting alcohol, increasing fiber intake, getting enough sleep, and managing stress factors help in reducing weight. Here are a few methods to reduce weight:

1.    |Cut out processed food to reduce weight|:

Processed and fast food contain a high amount of fats, sodium and are also a rich source of sugar. Processed food can also decrease diet quality. This is because they are rich in calories. People consume more calories than needed. This results in weight gain.

2.    Eat more protein to reduce weight:

Eat eggs, fish, beans, nuts, and seeds. They are low in fat. A person feels full which can reduce binge eating. This also reduces calories which will result in weight loss. Furthermore, protein can help in muscle building. More protein also helps in burning fats. This is because protein increases lean mass. When lean mass increases fat mass decreases simultaneously. Focus on consuming whole, unprocessed foods.

3.    Use refined sugar to reduce weight:

Most of the sugar does not contain any substances that nourish our bodies. They are high in energy. Our taste buds prefer sugar. So we consume more sugar than demand. This can cause weight gain. Avoid sugary drinks because our body does not need them.

Sugar digests fast and readily converts into glucose which enters the bloodstream. When we consume more sugar, the sugar level in the blood increases. This increases insulin levels. This insulin store most of the sugar as fat. Increase in fat results in weight gain.

4.    Stay hydrated:

Do u think that water can reduce weight? So the short answer is YES. Water act as a cleaner, it cleanses our body. It helps to detoxify harmful substances from the body. Moreover, it also helps to boost your body’s metabolism. It aids in digestion.

It also promotes normal functioning including the liver. Lack of adequate water slows down digestion and decreases fat metabolism. So the liver stores more amount of fat which results in weight gain. Replace carbonated and sugary drinks with water.

5.    Get more sleep

As we know that weight loss is simultaneously linked with muscle mass. More muscle gain will result in fat loss and weight reduction. Sleep can also affect total body fat. Studies have shown that those who sleep more during their weight loss journey have better results than those who are sleep deprived.

When we sleep enough a growth hormone is released. This hormone is responsible for fat burning. Low sleep triggers the cortisol hormone and stores fat in the body.

6.    Intermittent fasting:

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Intermittent fasting is the alternative between fasting and eating periods. It means that you fast enough so that your fat starts burning. This method may not work for all people. There is evidence that intermittent fasting can help in weight loss, reduce blood pressure and cholesterol, control and prevent diabetes and also improve brain health.

Our food is converted into glucose. This glucose enters the bloodstream and provides energy to various organs. The rest of the glucose is converted into glycogen and fats. When our body is in the fasting stage the glycogen is converted into glucose and gives energy to the body.

Once the glycogen in the liver is depleted, the body tends towards the energy which is stored in adipose tissues. In this way, the fats in the adipose tissue are broken down into free fatty acids. These free fatty acids act as fuel in the liver.

In this way, if the body is fasted for long hours extra fat is burned. This reduces the weight of the person.

7.    Portion control

Portion control helps in maintaining the weight of a person. Divide your plate into 4 sections and eat only the recommended amounts of food. Also, keep in view the serving size. Using your hand for measuring is the most effective way. Use one fist for one cup.

If you eat starchy food like rice and potato, use one fist of food. When it comes to protein parts, like meat, chicken, and fish use your four fingers. One finger usually indicates one ounce. The  other two portions should consist of fruits and vegetables. This consists of roughly 400 calories. This is healthy as well as nutritious.