There’s a Latin phrase that goes “mens sana in corpore sano” – meaning “a healthy mind in a healthy body.”
According to the country’s premier healthcare institution Makati Medical Center, there is an established consistent connection between the quality of food one eats and the state of health of the mind. Apparently, diet has a direct impact on the biological influencers that are linked to cognitive performance and mental health disorders. Diet should not be seen simply as a means to achieve a slimmer body but one that could spell the difference between mental health that is characterized by emotional balance and enhanced cognitive function, or on the other hand, excessive mood swings and even depression, schizophrenia, anxiety, and bipolar disorder, in worse cases.
Nutrients in fruits, vegetables, whole grains, nuts, and fish contain anti-inflammatory properties that affect brain chemicals that regulate emotions and cognition. Omega-3 fatty acids found in fish oil, meanwhile, preserve the integrity of brain cell membranes that influence the way brain cells communicate with one another.
Lovie Hope O. Go-Chu, MD, head of MakatiMed’s section of Psychiatry, remarks that “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.”
That is the reason 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, continues Dr. Go-Chu.
To add muscle to your brain and keep it in tip-top shape, Dr. Ma. Luisa C. Cagingin, 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 that could 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.
Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids, and these 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.
Glucose serves as the brain’s primary source of energy and keeps it functioning at optimum levels, but remember, 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.
It’s all about making wiser, healthier choices in one’s diet. “The direct connection between the quality of food and mental health is proof that what we consume not only affects the shape of our bodies but the state of our mind as well. This only means that the call to follow a cleaner, nutrient-rich diet must be stronger than ever, to keep everyone’s mental health at its best as well,” notes Dr. Cagingin.
For more information, please contact MakatiMed On-Call at 8888.999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph.