WHAT:
This habit is about choosing foods that nourish both the brain and gut for better mental health and cognitive function.
WHY:
Nutrition plays a critical role in both physical and mental health.
Certain nutrients directly improve brain function, while others nurture a healthy gut microbiome that can significantly impact our mood and emotional well-being.
Modern, highly processed foods negatively affect brain function and gut health, whereas a diet rich in minimally processed foods, fiber, healthy fats, protein, and phytonutrients can enhance mental clarity, mood, and overall brain health.
HOW:
- Diverse, Nutrient-Dense Diet: Regularly consume a variety of minimally processed foods, rich in fiber, healthy fats (especially omega-3s), protein, and phytonutrients from colourful fruit and vegetables.
- Smoothie Solution: For those with limited time, a nutrient-packed smoothie can be a quick and effective way to nourish your brain and gut.
- Supplements: Consider supplements like Omega-3 fatty acids, curcumin, creatine, vitamin B12, rhodiola rosea, ashwagandha, and saffron, especially if your diet lacks these nutrients.
- Mindful Eating Practices: Eat in a calm, distraction-free environment, focusing on the experience of eating. Share meals with others when possible to foster positive social connections.
TIPS:
✅ Plan your meals to include a variety of nutrient-rich foods, ensuring a balance of fiber, fats, proteins, and vitamins.
✅ Create easy-to-prepare nutritious snacks or meals for busy days, like smoothies or pre-cut vegetables.
✅ Gradually reduce the intake of highly processed foods, focusing on incremental improvements rather than perfection.
✅ Be mindful of your eating environment. Aim to eat in peaceful settings that promote positive emotions.
✅ Experiment with recipes that connect you to your cultural heritage or try cooking for others to enhance social wellbeing.
✅ Stay informed about your supplement needs, potentially consulting with a healthcare provider to tailor your intake to your specific health profile.
RESOURCES:
- Precision Nutrition: Nutrition and mental health – what (and how) to eat to support your mental and emotional well-being
- Precision Nutrition: Mood food – how to fight depression naturally with nutrition
- Precision Nutrition: How (and why) to make the perfect Super Shake smoothie
- Sleekgeek: The Sleekgeek Food List
- Healthline: Diet and mental health – can what you eat affect how you feel?
- Healthline: Healthy eating for depression – foods to eat and avoid
- Examine.com: 5 Nutrients that could lift your mood
- Examine.com: Nutrient supplements for mental health disorders