Good Food = Good Mood
What is Nutritional Psychology?
Nutritional psychology explores the relationship between what we eat and our mental health, brain function, and emotional well-being. It examines how various nutrients, patterned eating, and eating habits influence cognitive function, mood regulation, and overall mental health.
Research has shown that deficiencies or imbalances in specific nutrients can affect mental health conditions such as depression, anxiety, ADHD, and even neurodegenerative diseases like Alzheimer's. Studies have also addressed the impact of the quality of our nutrition, such as the Mediterranean diet or a diet rich in fruits and vegetables, on cognitive function and mental well-being.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. There's no single definition for the diet. But most often, it's high in:
Vegetables.
Fruits.
Whole grains.
Beans.
Nuts and seeds.
Olive oil.
Seasoning with herbs and spices.
The main steps to follow the diet include:
Each day eat vegetables, fruits, whole grains, and plant-based fats.
Each week, have fish, poultry, beans, legumes and eggs.
Enjoy moderate portions of dairy products.
Limit how much red meat you eat.
Limit how many foods with added sugar you eat.
Some other elements of the Mediterranean diet are to:
Share meals with family and friends.
Get regular exercise.
Enjoy wine in moderation if you drink alcohol.
Plant-based, not meat-based
The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains.
Moderate amounts of dairy, poultry, and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.
Healthy Fats
Unsaturated fats are a strength of the Mediterranean diet. They're eaten instead of saturated and trans fats, which play roles in heart disease.
Olive oil and nuts are the main sources of fat in the Mediterranean diet. They provide unsaturated fat. When unsaturated fat comes from plant sources, it seems to lower levels of total cholesterol as well as low-density lipoprotein, also called LDL or "bad" cholesterol.
Replacing saturated fat with polyunsaturated fat lowers the risk of cardiovascular disease events and death related to cardiovascular disease, according to the Dietary Guidelines for Americans.
Seafood, seeds, nuts, legumes, and some vegetable oils have healthy fats, including the polyunsaturated kind.
Fish also are a key part of the Mediterranean diet. Some healthy choices are:
Mackerel.
Herring.
Sardines.
Albacore tuna.
Salmon.
Anchovies.
These are known as fatty fish. And the fats they contain are omega-3 fatty acids.
Omega-3s are unsaturated fats that may lower immune system action in the body known as inflammation. They also may help reduce blood fats called triglycerides, and they affect blood clotting. Omega 3s may lower the risk of stroke and heart failure too.
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Benefits of Nutritional Psychology
Improved Mental Health: By understanding how diet influences brain function and mood regulation, nutritional psychology can inform dietary interventions to help manage and prevent mental health conditions such as depression, anxiety, and ADHD.
Enhanced Cognitive Function: Certain nutrients and dietary patterns have been linked to better cognitive function, including memory, attention, and decision-making. Nutritional psychology research can help identify strategies to support cognitive health across the lifespan.
Prevention of Neurodegenerative Diseases: Some research suggests that diet plays a role in the development and progression of neurodegenerative diseases such as Alzheimer's and Parkinson's. By studying the impact of nutrition on brain health, nutritional psychology may provide insights into preventive measures and lifestyle interventions.
Promotion of Healthy Eating Habits: Nutritional psychology can help individuals better understand the link between their dietary choices and mental well-being. By promoting awareness of the psychological and emotional factors influencing food choices, it can support the adoption of healthier eating habits.
Personalized Nutrition Strategies: Nutritional psychology considers individual differences in genetics, metabolism, and psychological factors when designing dietary interventions. By taking a personalized approach, it can tailor recommendations to meet specific nutritional needs and mental health goals.
Complementary Treatment Approaches: Nutritional psychology can complement traditional mental health treatments such as therapy and medication. Integrating dietary interventions with other therapeutic modalities may enhance treatment outcomes and improve overall well-being.
Enhanced Quality of Life: By optimizing nutrition to support mental health and cognitive function, nutritional psychology has the potential to enhance overall quality of life, promoting greater emotional resilience, productivity, and life satisfaction.
Overall, nutritional psychology offers a holistic approach to health and well-being by recognizing the intricate relationship between diet, mental health, and cognitive function. Its insights can empower individuals to make informed dietary choices that support both physical and mental wellness. The Mediterranean Diet is one of many food plans to follow to feel your best and hopefully benefit from the positive impact food can have on your mood.
**Please note, that nutritional psychology should be with a diagnosed mental illness, nutritional psychology should ONLY be attempted under the care of a certified mental health professional and should not be considered a substitute for medication, but utilized to work in tandem with prescribed medications and treatment plans. Underground Trainers is not a mental health facility and is only offering information for the purpose of knowledge to be used as each individual sees fit for their personal condition and lifestyle.