When it comes to food, most of us realize that we need it to sustain our bodies and we use it as fuel to keep our machines running. What a lot of people don’t realize is how much a proper diet can affect our mental well-being. When we take care of our physical self, our mental self benefits, and vice versa.
The thing that I think people struggle with most when it comes to eating nutritiously is that there’s a common misconception that you must eat like a rabbit in order to be considered healthy. This is just not true. Eating leafy greens, fruits, and vegetables is a part of the solution, but when it comes to feeding our brains, we achieve the best benefits from fats.
Our brain is an organ composed of 75 percent water and is the fattiest organ in our body, so what does this mean regarding nutrition? Fats are good for us!
Now, I’m not talking a triple-bacon-cheeseburger-with-a-side-of-fries-and-a-milkshake fat. I’m referring to healthy fats, the naturally occurring fatty acids found in fish, nuts, avocados, whole eggs, cheese, and other delicious things.
Recent studies have shown that people who ate a Mediterranean diet (consisting mainly of the things listed above along with fruits, vegetables, and whole grains) compared to a typical Western diet (consisting of a high intake of red meats, processed meat and packaged foods, refined grains, butter, and fried foods) showed an average of a 25- to 35-percent less risk of depression.
What can we do to increase these healthy fats in our diet? It’s quite simple, but it may not be easy for some. Try limiting red meat, and instead look toward fresh fish—salmon and albacore tuna are the ideal choices. Instead of reaching for that bag of potato chips during the day, try to have a bag of nuts/seeds instead; personally, I like to toss some raw whole almonds in avocado oil and chili powder and gently roast them.
Lastly, limiting the amount of refined sugars and replacing them with fruits and vegetables is a sure-fire way to increase those feelings of well-being.
Limiting the amount of processed foods in our diet is probably the most vital thing we can do for our mental well-being; the fresher it is, the better it is for us. By choosing to take these small steps we affirm to our bodies that we are worth it, and our minds will thank us for it.