Many factors can impact the Mental Health. Elle “fluctuates constantly because it depends on many factors”, underlines Health Insurance. The latter is “essential for feeling healthy” et “is not defined only by the absence of mental or psychological disorder”. One of the causes that can negatively impact it is found on the plate. Indeed, many researchers have looked into the role of diet on mental health. Last June, a study published in the journal Nutritional Neuroscience estimated that high consumption of ultra-processed products would increase the risk of depressive disorders.
More recently, Dr Uma Naidoo, a psychiatrist and nutrition specialist at Harvard University in the United States, believed in columns of the media CNBCwhat food can cause a inflammation of the intestine and so impact well-being and Mental Health. But the author of the work Calm Your Mind with Food, specifies that adopting four specific eating habits can help take care of your intestinal flora and your mental health.
What are the effects of diet on well-being?
As Dr Uma Naidoo explains after CNBC, “the foods we eat, when digested, interact with the trillions of microbes in the microbiome intestinal and are broken down into different substances which, over time, impact our mental well-being”. While some can have a positive impact, the specialist believes that certain foods can promote inflammation of the intestine and promote anxiety.
Mental health: how to take care of it with diet, according to an expert
However, certain habits can help limit the risk of intestinal inflammation and reduce the risk of certain mental health disorders. Here are the recommendations of Dr. Uma Naidoo, psychiatrist and nutrition specialist at Harvard University.
Foods rich in probiotics
According to Dr Uma Naidoo from CNBC, the intestines play a role in mental health and proper brain function. Pampering your intestines by reducing the risk of inflammation would therefore be positive for the proper functioning of mental health. To do this, probiotics could be an interesting avenue.
“A *study published in ‘Cell,’ a highly regarded journal, carried out by a research group at Stanford University a few years ago, showed that adding fermented foods to your diet reduced inflammation ”, specifies the specialist with CNBC. To find them, you can turn to fermented foods like kefir or with kombucha.
Spices and aromatics
To take care of your intestinal health, it is possible to add spices and herbs to your dishes. “Spices and different types of fresh herbs are rich in plant polyphenols, rich in antioxidants and anti-inflammatory properties,” insists the specialist to CNBC which specifies that it is a reflex that is not very widespread.
Among the recommended spices, you can take:
- turmeric,
- a pinch of black pepper,
- mint,
- parsley,
- ginger.
Foods containing polyphenols
Polyphenols are antioxidants that help fight against attacks on the body’s cells. According to the specialist, they are found in particular in:
- carrots,
- the blueberries,
- the strawberries,
- nuts, especially hazelnuts and pecans,
- black olives.
“All of these are extremely important because they have anti-inflammatory and antioxidant properties. [et] fiber, as well as multiple micronutrients that our body needs”adds the expert to CNBC.
Foods rich in fiber
One of the tips provided by Dr Uma Naidoo after CNBC is to consume fiber. The specialist also cites a **study published in 2021 in the magazine Complementary Therapies in Medicine”who believed that a “increased dietary fiber intake is associated with lower risk depression”. According to the specialist, “the best way to get fiber in your diet is to get it from plant-based foods.” Also, vegetables rich in fiber are:
- colorful vegetables,
- beans and other legumes,
- flax seeds,
- healthy whole grains.
It should be noted that if you suffer from a mental health disorder, it is essential to turn to a professional in order to benefit from personalized support.
Sources :
- Harvard nutritionist says these are the 4 best changes you can make to your diet for a healthy brain. – CNBC (25/01/2024)
- *Gut-microbiota-targeted diets modulate human immune status – Cell (05/05/2021)
- ** Association of dietary fiber and depression symptom: A systematic review and meta-analysis of observational studies – Complementary Therapies in Medicine
