Cheryl Lythgoe, Matron at
Benenden Health, shares her tips to support mental health
through food.
YORK,
England, July 25, 2024 /PRNewswire/ -- Good diet is
often associated with physical health, however maintaining energy
levels and making sure to get the right nutrients keep the brain
healthy too.
A healthy and nutritious diet plays an important role in
supporting mental wellbeing and looking after oneself properly can
also help to cope with stress. Here are Benenden Health's
top eating habits to support mental health:
1. Gut first
The gut has a huge role to play in mental health, due to the
two-way communication via the gut-brain axis. There has been lots
of research on this recently, which describes how poor gut
health can lead to poor mental health and visa-versa – highlighting
the importance of eating foods to support overall gut health.
To do this, it is advisable to try eating a variety of
plant-based foods, aiming for 30 'plant points' a week, achieving
one score's point for each different type of vegetable, fruit, nut,
seed, wholegrain or legume consumed. To incorporate something new,
probiotics such as yoghurt, kefir, sauerkraut and kimchee are great
too.
2. Balance in blood sugar levels
Most people enjoy a sweet treat every now and then, however too
many sugary snacks or drinks can cause a sugar spike, followed by a
crash – often called 'the carb crash'. Instead of high-sugar
snacks, swapping these out for more slow-release carbohydrates will
help, these are found in wholegrain foods such as seeded or rye
bread, brown pasta, oats, brown rice, quinoa and sweet
potatoes.
Caffeine and alcohol can both cause fluctuations in blood sugar
levels too. Therefore, it is recommended to keep to a maximum of
four caffeinated drinks a day, finishing the last one before
4pm. In terms of alcohol, a limit of
1-2 units a day is recommended.
3. More iron in
Not enough iron in a diet might result in low levels of oxygen
in the blood – known as anaemia – which can lead to lethargy,
weakness, tiredness and apathy. To reduce the risk of this, it is
good to eat plenty of iron-rich foods such as red meat, poultry and
fish, tofu, beans, pulses and fortified cereals.
What about mussels instead of steak? They are known to provide
more iron gram for gram. Also, tea can prevent the absorption of
iron from food, so avoiding tea with meals is advisable.
4. Eating more
fish
Interestingly, omega-3 in the diet, either from oily fish or in
the form of a daily supplement, has been shown to help alleviate
symptoms of clinical depression. To benefit from this, it would
help to aim for three portions of oily fish a week or consider a
supplement that contains EPA and DHA.
For anyone vegan, there are also vegan EPA/ DHA supplements
available in which the omega-3 fats are instead obtained from
algae.
Any Benenden Health member has access to mental health support
24 hours a day, 7 days a week. To find out more, visit:
https://www.benenden.co.uk/health/healthcare/mental-health-support/
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