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Fall is finally here, and many people have started their workout routines. From now until January, the gym memberships will be overflowing. There is a large group of people who work out to look good on the outside. Other groups may have intentions of being healthy on the inside but continue to eat fast food burgers and pizza regularly. Choosing to have fatty and sugary foods like that in your diet not only slows the process of being physically fit but also affects your mental health.
Just think about it. Your brain is continuously working and is responsible for your thoughts, movements, heartbeat, and senses. The brain is like the engine of a car that will always need fuel to run correctly. For humans, that fuel is the food we eat. The food you eat directly affects how your brain functions and your overall mood.
If you have a diet that consists of highly refined sugars and processed foods, your brain can be negatively affected. Some studies show that refined sugars can potentially impair brain function, resulting in heightened symptoms of mood disorders like depression.
That Gut Feeling
When considering health, most of us think cardio and vegetables are separate from mental health. Your gut and brain are rarely ever considered in the same conversation. Understanding terms like serotonin are imperative for those who wish to take care of their mental and physical health. Serotonin is a neurotransmitter that regulates sleep and appetite. It also mediates food and inhibits pain. According to the National Center for Biotechnology Information, 95% of your serotonin is produced in your gastrointestinal tract. That tract is lined with millions of neurons.
Aimlessly and randomly exercising may not be enough to be completely healthy. The digestive system does more than break down that slice of pizza you had at work. It is also a guide to your emotions. Protecting the line in your stomach is a crucial factor in your mental health. The lining in your stomach blocks out all the harmful toxins and bacteria, therefore, preventing potential inflammation that can eventually affect the brain.
The phrase “you are what you eat” also includes your brain. The brain thrives off of healthy nutrition. A healthy diet prevents the brain from being damaged. Eating unhealthy and exercising is like putting premium gas in your car but never getting an oil change.
The Connection of Weight and Mental Health
Being overweight can drastically affect someone’s mental health. Think back to grade school and all of the fat jokes that were told at the lunch tables. Those jokes can have a long-lasting effect on mental health. People who were picked on for being overweight may carry that burden into adulthood. The things we eat affect us directly and can put us in a position to be embarrassed or even harassed by others.
According to the Centers for Disease Control, 71% of Americans are either overweight or obese. Forty million adults suffer from some form of anxiety disorder, and it wouldn't be a surprise if these numbers naturally overlapped. A combination of being insecure from bullying and toxins and bacteria being released in the gut that eventually affects your brain is dangerous. A country that doesn't have free health care should have nutrition at the top of its priority list.
Brain Food
Not only is eating healthy essential, but it should also be strategic. You may want to consider a diet plan that can assist you in your weight loss journey. When it comes to effectively utilizing any diet plan, it's smart to ease your way in. Some foods will be harder to give up than others. Once you achieve your weight loss goal, it’s all about maintenance and being health conscious.
The Basics of Eating Healthy
While you may want to jump into healthy eating with a diet, it can be easier to start with essential nutritious foods. Diets can be confusing and distract from the most crucial basic nutrition principles.
First, you may want to consider eating whole foods. Whole foods should be consumed 80-90% of the time to maintain a healthy diet. The term “whole foods” generally describes natural, unprocessed foods containing only one ingredient. Whole foods tend to be nutrient-dense and have a lower energy density, meaning they have fewer calories and more nutrients per serving than processed foods. Basing your diet on whole foods is an effective but simple strategy for improving your health.
Foods you may consider basing your diet around can include:
- Vegetables
- Fruits
- Meat and fish
- Nuts and seeds
- Eggs
- Dairy
- Healthy starches
- Beans and legumes
- Herbs and spices
It may be best to choose eating habits you can see yourself maintaining for the long-term. People often go on extreme diets that they can’t maintain, which means they never develop long-term, healthy eating habits. Balance is key. Unless you have a specific disease or dietary requirement, no food should be off-limits forever. By eliminating foods from your diet, you can increase cravings and decrease the chances of long-term success. Basing most of your diet around eating whole foods and eating smaller portions will allow you to enjoy treats yet still achieve a healthy lifestyle.
It’s essential to understand the importance of the relationship between the gut and your brain. The food you choose to eat can and will affect your body, but it’s up to you to decide if you want it to impact you positively. Eating your vegetables and cardio can be beneficial to more than just the outside of your body. The right diet can help with depression and anxiety. Eating healthy doesn’t need to be accomplished by a strict diet. Eating whole foods, or foods that are not processed, in smaller portions is the perfect place to start your journey to healthy living. Remember, balance is key. Mental health issues may lead to a multitude of negative behaviors, including substance use. If you or a loved one struggles with substance use or just wants to transform your style of living, you do not have to go through it alone. START UP RECOVERY can provide the professional help you need to get you on the road to recovery. Call us today at (310) 773-3809.