In this article, we discuss ways in which the food we eat our physical activity impacts our mental health.
Link between our digestive system and brain: Gut brain axis
The gut brain axis means that our brain and our gut (digestive system including the stomach) are connected, and one affects the other. This connection is via the body’s immune system and other systems such as nerve pathways and endocrine system.
Our gut contains many types of bacteria and other microorganisms, that are responsible for various functions including digestion. Modern processed foods can result in adverse effects for these organisms in our gut and consequently for our gut and our own mental health.
A good state of the gut can, therefore, result in better mental health and lack of mental diseases and disorders. On the other hand, imbalances in our gut bacteria, caused due to factors such as diet and also environment, genetics and other factors, can lead to depression or anxiety. Therefore, we need to make sure that our diet is well balanced and diverse, and follows good diet guidelines.
According to the book, Ultra processed people (https://www.nytimes.com/2023/07/07/books/review/ultra-processed-people-chris-van-tulleken.html) our diet has too much of processed foods that we need to try to get rid of.
World Health Organization guidelines on diet
Among the world health organization (WHO) recommendations for a healthy diet are the following (from https://www.who.int/health-topics/healthy-diet) :
WHO recommends:
to meet the needs of energy, protein, vitamins and minerals through a varied diet, largely plant based, and balancing energy intake with expenditure;
obtaining the largest amount of energy from carbohydrates, mainly through legumes and wholegrain cereals;
reducing total fats to less than 30% of total energy intake, shifting fat intake away from saturated and trans fat to unsaturated fats, and eliminating industrial trans fats from the diet;
reducing free sugars to less than 10% (ideally 5%) of total energy intake;
limiting sodium intake to less than 2 grams per day (equivalent to 5 grams of salt); and
consuming at least 400 grams of vegetables and fruit per day in adults and children above 10, and 250–350 grams per day in younger children.
Following these good and healthy diet practices, such as:
a) increasing the variety and amount of plant based foods such as fresh fruit and veggies
b) decreasing processed foods and meat (especially red meat)
c) decreasing salt and sugar intake
can result in a healthy diet and consequently a better mental health for us.
Specific dietary guidelines for India can be seen here: https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf
https://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/india/en/
Moderate physical activity
WHO also recommends moderate physical activity and exercise every day, which can also improve one’s mental well-being. This can include walking, running, or some sport involving physical activity. 10000 steps a day is recommended.
Also, a BMI of less than 25 is recommended. BMI stands for body mass index, you can see yours through any of the online BMI calculators such as https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
Experimental diet
Based on the guidelines, I am experimenting with a new (mainly based on Indian traditional) diet.
Daily dietary supplements: Gingko Biloba, Vitamin D3, Cod liver oil capsules, dabur amla chyavanprash (ayurvedic tonic)
Morning breakfast: fruit salad, boiled eggs, brown bread with butter
Afternoon lunch: Indian veg thali (sometimes chicken)
Evening dinner: fruit chaat, other fresh fruit (orange, apple, banana, seasonal fruit) and veggies (raw tomato, cucumber, carrots, fresh sprouts)
Desserts: dark chocolate, pure Amul ice cream (no preservatives)
Drinks: Fruit juices (pomegranate, orange juice), Water, herbal tea or black coffee, rooh afza
Conclusion
In this article, we have briefly discussed some links betyween our diet and our mental health.
