We are what we eat

We are what we eat, right? You have probably already heard this phrase and it may seem like a cliché, but this popular saying also holds some truth.

Studies show that food impacts our health as a whole, going far beyond physical condition. Several current studies, for example, have been pointing out its role in maintaining mental health.

An individual's mental health is made up of a combination of factors, such as genetics, lifestyle and associated conditions. This means that food can significantly influence a person's emotional and psychological condition, especially when we talk about anxiety and depression.

In recent years, mental illness has affected an increasing number of people, especially after the Covid-19 pandemic.

When we look at the context of the pandemic, many factors have contributed to the increase in these psychic disorders, such as fear of contracting the virus or losing a loved one and uncertainty about economic issues.

But there is another issue, perhaps more unusual, which probably also made a difference: the relationship between diet and mental health.

After all, during the pandemic, it was found that the diet of most people got worse - which may have contributed to the worsening of mental illness.

Here, we will learn more about this issue.

A healthy diet: What does it mean?

When healthy eating is talked about, many people associate this idea with restrictive diets. However, this has nothing to do with this concept.

Unlike what many think, it is important to know that a healthy diet is one that ensures, mainly, that your body is getting all the nutrients it needs.

That is, it is a balanced eating pattern, which includes all food groups:

carbohydrates, proteins, lipids (the fats), vitamins and minerals.

Thus, in order to have a truly healthy diet, it is necessary to think about variety, balance, quantity and safety of the food being ingested.

According to the WHO (World Health Organization), for adults, a healthy diet includes:

- Vegetables, fruits, nuts and whole grains (like corn, oats, wheat and brown rice) The equivalent of five servings, which would be at least 400g of fruits and vegetables per day, excluding potatoes, sweet potatoes and other tubers;

- A total caloric intake of less than 10% from free sugars, which is equal to 50g (or about 12 teaspoons) for a person of healthy body weight who consumes about 2,000 calories a day. If we were to speak ideally, the consumption should be less than 5% of total caloric intake for additional health benefits. When we talk about sugar, this means all the sugar added to food or beverages by manufacturers, cooks or consumers, as well as the sugars naturally present in fruit juices honey, syrups, and fruit juice concentrates;

- When it comes to fat, less than 35% of your daily caloric intake should come from it. Unsaturated fat (found in fish, avocados and nuts, as well as olive oils) are preferable to saturated fats and trans fats of all types, mainly industrially produced (baked and fried foods, snacks and pre-packaged foods such as pies, cookies, frozen pizzas, crackers, oil and creams). It is suggested that saturated fat intake be reduced to less than 10% of total caloric intake and trans fats to less than 1%;

- Less than 5g of salt per day, which is equivalent to about a teaspoon. The salt must be iodized.

How diet affects mental health

It's not news that an inadequate diet is related to a number of diseases, is it?

Obesity, diabetes, hypertension and even some types of cancer are among the main health problems related to poor diet.

But, did you know that food can also affect your mental health?

Looking at some studies, which assess the lifestyle and eating habits of individuals in different parts of the world, it has been observed that a healthy eating pattern can reduce the risk of anxiety disorders.

On the other hand, associated with a higher risk of anxiety, is a Western-style diet, characterized by fried and processed items, also a strong presence of sweet and fatty foods, refined grains, high-fat dairy products, and low intake of fruits and vegetables.

That is, the dietary patterns of individuals seem to contribute to mental health.

So, in this sense, a diet with the right combination of vitamins, minerals, oils and healthy fats can help improve brain functions, energy levels and memory, bringing benefits to both mental and physical health.

Tryptophan and the B vitamins, for example, participate in the formation of some neurotransmitters, being essential for the health of the mind.

Contributing to the proper functioning of the intestine, are fibers, and thus to the production of neurotransmitters. You may not know, but many neurotransmitters originate in our gut.

Food antioxidants, in turn, help to neutralize free radicals formed by the high metabolic activity of our brain, these molecules are unstable and associated with various mental problems.

It is not by chance that several studies have pointed out that the gut-brain axis may be of great importance for anxiety and depression. In this condition, the use of probiotics, bacteria capable of improving intestinal health, would have the power to minimize the psychic symptoms of these diseases.

Therefore, we can say that food plays a very important role in maintaining mental health.

But remember: psychic illnesses are multi factorial, so they are hardly associated with just one aspect of your lifestyle. Always seek help from a specialist such as a psychiatrist or psychologist to find the best treatment.

As you can see, the food you choose in your daily life have different impacts on mental health and can not only prevent the onset of various physical diseases, but also tend to be powerful adjuncts in the proposed treatments for many of the serious and known problems of our society.