New Delhi [India], September 2 (ANI/PNN): One of the most important parts of a human being is their brain. Our brain is always on and working. It takes care of our thoughts, our movements, our breathing and our heart rate, our senses – even while you sleep. This means that our brain needs a constant supply of energy and the source of energy is our food. Simply put, what we eat directly affects our brain structure and function and ultimately our mood. Here are the best suggestions from these experts to guide you to the ideal health impact.
Deepa Nandy
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Consultant Sports Nutritionist and Diabetes Educator, Mumbai
Nutrition must be paired with regular exercise, stress management, good sleep, and a sense of purpose to feel happy, balanced, and strong. Mental and emotional well-being depends on many nutrients from different foods and focusing on an overall healthy eating routine. Eat minimally processed foods that nourish the brain. Fiber like fruits, vegetables, and whole grains feed the good gut bacteria that help improve focus, memory, and cognition. Healthy fats like omega-3 fatty acids, olives, coconut oil, walnuts, and almonds help reduce depression and brain cell signaling. Proteins like eggs, meat, fish, cottage cheese, and legumes support brain structure and neural communication. Phytonutrients like colorful fruits and vegetables protect the brain from metabolic damage.
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Niti Munjal,
Co-founder – RxOcean,
Expertise- Weight loss and diabetic diet, Gurugram
Food is the fuel for our body. It determines every aspect of who we are, so everything we eat impacts our system in one way or another. It is proven by several researches that nutritional deficiencies have a big impact on our brain/mental health. For example, it’s a known fact that serotonin, a feel-good hormone, can affect our mood swings. Researchers have even linked low serotonin levels to suicide. It is very important to eat a WHOLE (unprocessed and natural) diet rich in legumes, legumes, nuts, seeds, whole grains, fruits and vegetables. A complete diet not only saves us from nutritional deficiencies, maintains a healthy body weight and helps us live disease free.
Doctor Suguna Sapre,
Coach and Founder – Suphala care,
Holistic Wellness and Nutrition Center, Bangalore
Mental health issues, like depression, anxiety, mood swings, stress, insomnia, restlessness, fear, reduced immunity, low levels of focus and concentration can be treated with healthy foods. Our intestine is the second brain, which has 500 million neurons. The enteric nervous system functions in various processes of the digestive system and communicates with the brain. Healthy foods (fermented whole grain foods, fresh fruits and vegetables, omega 3 fatty acids, nuts and seeds, high protein foods and adequate fluids) help the gut develop good pre and probiotics, which provide special chemicals through neurons and neurotransmitters and positively conditions the brain.
Karishma Shah,
Integrative Nutritionist and Health Coach, Mumbai
Karishma Shah, an integrative nutritionist and holistic health coach, has curated a unique program that helps anyone gain clarity, guidance, and actionable steps to achieve their health and life goals through psychological personality analysis. His realignment program is his exclusive creation, which is a fusion of 3 aspects: body, mind and soul, which will enlighten, empower, rejuvenate, support and expand an individual’s horizons in all dimensions of good. -be. It gives learners a taste of how to support themselves physically, emotionally and spiritually. Apart from being a nutritionist, Karishma is also a board-certified psychotherapist who has helped many young minds deal with mental illness issues. Many people visit her and suffer from anxiety, depression, or any other mental well-being issue.
Simrat Kathuria,
Diet experts,
Director and Dietitian, Ludhiana
Eat for a healthy mind, not just a healthy body. Nutritious and balanced meals can help us improve our attention span, concentration and ability to make decisions. These processed foods are high in flour and sugar, which causes our brains to crave more. To improve your mental health, focus on eating plenty of fruits and vegetables as well as foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables, in particular, protect the brain. Nuts, seeds, and legumes, such as beans and lentils, are also great brain foods. The 3 main foods to include in a healthy mental diet are complex carbohydrates, lean proteins and fatty acids.
Kamna Bhandari,
Co-founder of the IFML
Nutritionist and lifestyle coach, Mumbai
We are what we eat, and a balanced diet is imperative for overall health, whether physical or mental.
Our gut is our mini-brain, and an unhealthy gut can lead to poor mental health. Therefore, it is important to have consumed foods rich in probiotics such as curds, buttermilk and fermented foods, including at least five servings of vegetables. Some other foods that improve mental health are omega-rich foods like fatty fish, turmeric, berries, nuts like walnuts and almonds, dark chocolate, eggs, and broccoli. Vitamin D deficiency has been linked to depression and mood swings. While doing the right thing, avoid excessive consumption of sugar, processed and packaged foods, alcohol, and being sedentary. So eat well and stay healthy.
Dr Ridhima Khamesra,
Founder of Diet Solution,
Clinical Nutritionist and Lifestyle Coach, Udaipur
Don’t be a “cupboard eater” where you watch your meals during the day or when you’re in a public place, but later stuff yourself with high-carb cookies and treats when you’re alone. A few minutes or an hour of comfort is followed by hours of regret which in turn worsen depression. Your gastrointestinal tract is your second brain that influences the production of neurotransmitters and chemicals that influence your mood and responses. So eating healthy initiates a good gastrointestinal response, it better reflects your mood. The rule of thumb is to eat only whole original foods with no or minimal preservatives.
Ruchita Maheshwari,
Founder and Chief Nutritionist of Healthy Mantra,
Weight Loss & PCOS Expert, Diabetes Educator & Board Certified Kidney Specialist, Mumbai
It is well established that diet plays a fundamental role in health and well-being. Eating habits improve mental health, and taking a few simple steps can help maintain a healthy mental state. Food is something we took for granted in the past, but it makes perfect sense that the foods we eat have as much of an effect on our brains as they do on the rest of our bodies.
One of the reasons our food choices affect our brains so strongly is that our gastrointestinal system, commonly referred to as the “gut,” is very closely tied to the brain. The gut is home to billions upon trillions of living microbes that have many functions in the body, such as synthesizing neurotransmitters that send chemical messages to the brain to regulate sleep, pain, appetite, mood, and the emotions. In everyday life, diet and eating habits play a vital role in mental health.
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