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December 14, 2021

Nutrition Tips For Better Mental Health

Did you know that what we put in our bodies can affect how we feel? If you feel stressed, anxious, or depressed, it is worth paying attention to your diet.

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December 14, 2021

Did you know that what we put in our bodies can affect how we feel? If you feel stressed, anxious, or depressed, it is worth paying attention to your diet. The food we eat has a significant impact on our moods and mental health. Eating certain foods will increase the amount of serotonin and dopamine in our brain, which lowers anxiety and depression. This article provides some great tips for improving your nutrition while boosting your mental health!

1. Protein

First and foremost, it is essential to ensure that you are getting enough protein. Protein helps to keep our blood sugar levels stable, which regulates our moods. The best protein sources include meat, poultry, fish, eggs, dairy products, legumes, and nuts.

2. Omega-Three Fatty Acids

Our brains are primarily made up of fat, and one of the most important types of fat that we need to be healthy is omega-three fatty acids.
This type of oil can be found in fish and pasture-raised meat and eggs from chickens who were able to go outside and eat grubs and grasses freely. Eating a good portion of these foods will help keep our brains healthy and functioning correctly. Omega-threes are found in fish oils and help improve our moods and cognitive function. Foods high in omega-fatty acids include salmon, mackerel, walnuts, and chia seeds.

3. Plants

Make sure that you are eating plenty of fruits and vegetables. They are packed with antioxidants which protect our brains from damage caused by stress. The best fruits and vegetables for mental health include berries, leafy greens, cruciferous vegetables, and citrus fruits.
Avoid processed foods as much as possible. Processed foods are high in sugar, unhealthy fats, and sodium, which can negatively impact our mental health.

4. Water

Also, be sure to drink plenty of water! Dehydration can cause fatigue and mood swings, which can negatively impact our mental health. It is recommended that we drink at least eight glasses of water every day, but it is best to drink more if you feel stressed or anxious.

5. Fermented Food

Since the gut is responsible for a large percentage of our immune system, keeping it healthy with good bacteria will help keep us healthy. This includes fermented foods like yogurt or kefir, which are excellent sources of probiotics, as well as kombucha tea and sauerkraut (when eaten in moderation).

6. Avoid Sugar

Many people who suffer from depression or anxiety notice a considerable difference in their mental health when they remove sugar from their diet.

7. Carbs

These are another food group that many find affecting them significantly and is something to be aware of if you're trying to improve your mental health with nutrient-dense foods. Some people find that they need to remove carbs from their diet to see a change in their mood, while others find that they feel better when they stick to complex carbs like whole grains and fiber.

8. Vitamin D

Vitamin D is a nutrient that has been linked to mental health benefits. It can be taken as part of a daily multivitamin or found in egg yolks, cod liver oil, and fortified milk.
Sunlight is your best source of vitamin D. Evidence suggests sunlight exposure may help boost mood and reduce seasonal affective disorder (SAD). Getting outside for a brisk walk or sitting near a sunny window for at least 15 minutes per day can help.

9. Vitamins B and C

Vitamins B such as thiamine, riboflavin, and niacin may support brain health by helping the body convert food into energy. Vitamin C is also important for a healthy nervous system and can be found in oranges, grapefruits, broccoli, and strawberries. Getting enough of these nutrients can be as easy as adding a few servings of healthy foods to your daily diet. If you're not sure where to start, seek out the help of a registered dietitian. They can create an individualized nutrition plan that fits your needs and lifestyle.

10. Tea

Many teas can help with mental health. First of all, there is green tea which helps fight depression. Second, chamomile tea fights anxiety and stress because it has anti-inflammatory properties. Third, peppermint tea improves memory through alertness. Fourth, lavender promotes relaxation.
Lastly, St. John's Wort helps fight depression, anxiety, and stress.

11. Spices

We've all heard that adding spices to our food can make it taste better. But did you know that they also offer some major health benefits? Spices like turmeric, ginger, and rosemary are great for your mental health! They help improve cognitive function, reduce inflammation, and promote feelings of well-being. So next time you're cooking, try adding a dash of some spices to your food for better mental health!

In conclusion, first, we should all be committed to a healthy diet. Second, we should make sure that our meals are balanced and nutritious. Thirdly, everyone needs to include lots of fresh produce in their diets and lean protein sources such as fish and chicken (just not the skin). Finally, we need to find what works best for our individual mental health and stick to it.

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