We all want to be healthy and happy, both mentally and physically. But what if mental wellness could be enhanced through the power of food? That’s where food therapy, or “Nutrition Therapy,” comes in! In this article, we will discuss how we can leverage food to maintain a healthy mind and address everyday stressors. From calming herbs to nourishing proteins, get ready to feed your mind and deepen your connection with your wellbeing. With food therapy, a healthier mental state is possible – so let’s get started!
1. Nourishing the Mind: Food Therapy for Mental Health
Eating a balanced diet is essential for sustaining a healthy mind and body, and with rising levels of stress and anxiety, nutrition plays an even more critical role in psychological wellness. Food therapy for mental health has emerged as an effective natural solution for regulating mood and behavior, and one that even those without any nutritional knowledge can use.
Getting Started
- Figure out your current eating habits by keeping a food journal for a week, taking note of what and when you eat.
- Identify areas that require improvement, ensuring your meals follow the food pyramid guidelines.
- Go through your grocery list and make sure that majority of the ingredients are “whole” foods – foods that are least-processed and packaged.
Target Nutrients
Certain vitamins and minerals play an invaluable role in maintaining mental wellbeing, so it is important to ensure that the body is supplied with enough of the essential nutrients. For example, Vitamin B6 and Vitamin B12 contribute to the production of neurotransmitters that stimulate mood and serotonin levels, while magnesium is necessary for the body’s energy metabolism. Eating food items such as salmon, avocado, spinach, and nuts can get the body access these key components.
Food and Moods
The connection between food and mental health is so strong that specific food items have been given mood-influencing properties. Eating high-calorie treats such as ice cream, chocolates and muffins may bring about temporary pleasure, but can lead to serious sugar crashes and drastic mood swings. On the other hand, incorporating foods that are low in calories such as kale, apples and citrus fruits can reduce negative emotions.
2. Unlocking the Power of Food for Stress Reduction
Stress can seem like an unavoidable part of daily life. But, believe it or not, we can fight the negative effects of stress with the power of food.
Eat Stress-Busting Fruits & Veggies
Adding more fresh fruits and vegetables to your diet not only helps manage your overall health, but it can also help reduce the effects of stress. High-antioxidant foods such as berries, apples, citrus fruits, and leafy greens help support your body’s natural ability to control stress hormones. These stress-busting foods also help boost your mood.
Stay Away from “Junk” Foods
- Sugary soda and other “empty-calorie” foods that contain too much sugar, unhealthy fats, or refined carbs can trigger stress.
- Stress causes your cortisol levels to spike, and consuming too much sugar can cause symptoms similar to those of a panic attack.
Try to focus on whole, nutrient-dense foods that can provide your body with the vitamins and minerals it needs to fight off stress. Eating foods that are slow to digest, like quinoa, kale, and chickpeas, will provide longer-lasting energy and can help keep stress in check.
Incorporate Relaxing Herbs & Spices
Adding certain herbs and spices to your diet can help reduce stress. Chamomile, ginger, lavender, and passionflower all have properties that encourage relaxation and reduce stress. Try adding a teaspoon of these herbs and spices to smoothies or cooking meals to get the most out of their calming benefits.
3. Nature’s Medicine: Eating for Mental Clarity and Well-being
Eating right can have a major impact on both our physical and mental health. Often, the food choices we make have a strong impact on our clarity of thought and how we feel overall – for better or worse. Eating for mental clarity and wellbeing requires a mindful and conscious awareness of the types of food we consume – focusing on quality ingredients, as well as portion balance.
- Focus on Whole Foods – Whole, natural, unprocessed and organic foods are full of vitamins, minerals, and essential nutrients that can help keep your physical and mental health in check.
- Include Foods Rich in Omega-3s – Plant-based sources like walnuts, flaxseed, and chia seeds, or wild-caught fish like salmon, all contain Omega-3 fatty acids that can help with brain health.
- Indulge in Dark Chocolate – A square of dark chocolate with over 70% cocoa can help to pick up your spirits thanks to its mood-lifting properties.
Incorporate more leafy, dark green vegetables like spinach, kale and collard greens into your diet for essential vitamins A, B and C, as well as magnesium and iron. Vitamins B and C will help reduce feelings of stress and fatigue, while magnesium can help to calm the brain while enhancing night-time rest. Vitamin C-rich foods like citrus fruits can help to produce serotonin, which can help to improve sleep and create a greater sense of well-being.
Ginger and turmeric are also part of the nature’s medicine – a great addition to your meals if you’re looking to soothe your body and mind. Research suggests that ginger has antioxidant and anti-inflammatory properties, which can help to reduce stress levels. Turmeric has many medicinal properties, where it is known to reduce anxiety and improve cognitive function. Beat the blues by spicing up your meals with these healing herbs.
4. Delight Your Palate While Feeding Your Mind
Sometimes it’s nice to take a break from cooking and head out to a local restaurant. What better way to fawn over plates of your favorite treats and break away from your day-to-day cooking? While treating yourself, why not take the opportunity to learn something new?
Head to a local eatery offering cooking classes after dinner. Browse different classes to find a cooking style and menu that tickles your tastebuds. Enjoy the atmosphere and learn to prepare dishes like intregal parts of Asian cuisine or how to perfectly sear a steak. It’s an ideal way to both please your palate and inspire your inner chef.
If finer dining is more your speed, make plans for a tasting menu. Learn about the ingredients and cooking styles of your selected dishes while savoring flavors from around the world. Delicious food and fascinating new topics—all in one enjoyable night out— make it an unforgettable experience.
Plus, you’ll feel like a VIP with special tasting menus or a visit to a private chef’s table. During these behind-the-scenes experiences, you’ll be able to hear more about the story and inspiration behind the dishes straight from the chef. Discover how flavors can be combined in a way that’s unique, and your taste buds never knew possible. Finish off the night with a unique cocktail or a glass of wine to wash down the flavors of the evening.
- Sample tasty dishes from around the world
- Enjoy cooking classes led by expert chefs
- Experience a private chef’s table or tasting menu
- Learn how ingredients and flavors can be combined uniquely
Food is a powerful catalyst for both physical and mental health. We hope this article has provided you with insight into the powerful impact food can have on one’s mental wellbeing, and guided you in the direction of finding food for thought to benefit your health in the most delicious way possible. Eat mindfully and nourish your soul in unison. Bon Appétit.
