Reflecting on World Mental Health Day this year (10th October 2024) it was about celebrating our meaningful connections and raising awareness about how connections to supports and services and raising awareness about how connections can help us achieve good mental health.
In recent years, the link between what we eat, and our mental health has gained significant attention.
As Australians, we are fortunate to have access to a diverse range of fresh produce and healthy food options, which can play a crucial role in maintaining our mental well-being.
Let’s look at how our diet and exercise impact our mental health and practical tips for incorporating mood-boosting foods and activities into our daily activities.
Research has shown that a healthy diet is associated with a lower risk of mental health issues such as depression and anxiety. Certain nutrients and physical activities can have a great impact on brain function and mood regulation. Let’s break it down;
- Omega-3 fatty acids
Found in oily fish i.e. salmon, mackerel, and sardines, are essential for brain health. They help reduce inflammation and support neurotransmitter function which can alleviate symptoms of depression. - B vitamins
Particularly B6, B12, and folate are important for brain health. They are involved in the production of neurotransmitters like serotonin and dopamine. Serotonin is often referred to as the “feel-good” neurotransmitter.It helps regulate mood, anxiety, and happiness and also plays a role in controlling appetite and digestion. Dopamine is released during pleasurable situations and stimulates feelings of enjoyment and reinforcement, motivating a person proactively to perform certain activities. Foods rich in B vitamins include leafy greens, legumes, eggs, and whole grains. - Antioxidants
Such as berries, nuts, and dark chocolate, help protect the brain from oxidative stress and inflammation, which are linked to mental health disorders. - Gut health
Gut Health is closely linked to mental health, often referred to as the “gut-brain axis.” Consuming probiotic-rich foods like yoghurt, kefir, and fermented vegetables can improve gut health and, in turn, boost mood and cognitive function.
Exercise is another essential component of mental well-being. Physical activity, particularly leisure-time exercise, has been shown to significantly benefit mental health. Regular exercise can help reduce symptoms of anxiety and depression by releasing endorphins, improving sleep, and boosting self-esteem.
However, starting or maintaining an exercise routine can be challenging, especially when experiencing low mood or anxiety. Symptoms such as low energy, lack of motivation, and fear of failure can make it difficult to engage in physical activity. It is therefore important to find enjoyable and manageable forms of exercise, whether it’s a brisk walk listening to a podcast or music, yoga, or a team sport, to help break the cycle of inactivity and improve mental health.
Practical tips for a mood-boosting diet and exercise routine
- Aim to fill your plate with a variety of colourful fruits and vegetables, whole grains, and lean proteins.
- Reduce your intake of processed snacks, sugary drinks, and fast food. These items can lead to blood sugar spikes and crashes, affecting your mood and energy levels.
- Stay hydrated! Dehydration can affect cognitive function and mood. Make sure to drink plenty of water throughout the day.
- While moderate consumption is generally safe, excessive caffeine and alcohol can disrupt sleep and exacerbate anxiety and depression.
- Try incorporating more fish into your diet or consider a high-quality fish oil supplement if you don’t consume enough omega-3s through food alone.
- Choose exercises that you enjoy and can stick with. Whether it’s dancing, swimming, or hiking, the key is to stay active and make it a regular part of your routine.
- Be realistic. Start with small, achievable goals to build confidence and gradually increase the intensity and duration of your workouts.
Need further assistance?
If you’re looking for some extra guidance, consider booking an appointment with our qualified Nutritionist, Kendall Gow. Appointments are available online or in person at our of our Western Australian clinics.