May is mental health awareness month and even though mental health should be a constant topic of conversation, it feels appropriate to dive deep into the conversation around mental health and proper holistic nutrition. Let’s dive into how you can best show up for yourself, your relationships, and your kids (if that fits you). Following a healthy diet is much more than what food you choose to eat. Focusing on emotional, physical, and mental health is equally as important. This takes into account setting boundaries, having accountability, choosing who you surround yourself with, and deciding what you want to consume.
It sounds a bit overwhelming right? We feel this deeply. It’s important and encouraged to ask professionals for their guidance in navigating your own mental health journey. And while we’re on the topic of health professionals, we’ve called on our in-house nutritionist, Julia, to help explain the benefits of proper nutrition and why it’s so much more than maintaining a healthy weight or preventing physical illness.
Food is crucial for supporting mental well-being. A general rule of thumb and something you may already know, is you’ve got to ditch the processed foods! The obvious ones are fast food but it’s just as important to look at the packaged food aisles, even in the health section of grocery stores. The link between over consumption of these ultra-processed foods and the increase of mental health disorders is clear. It makes you wonder why this isn’t front page news? The foods we consume directly impact our nervous system balance, brain function, and emotional clarity. Here's how:
Nervous System Balance
Certain nutrients are essential for making neurotransmitters, the chemical messengers in the brain that regulate mood. For instance, amino acid rich foods (think protein here) like turkey, eggs, and nuts, support serotonin production, promoting feelings of happiness and relaxation.
In short, our favourite foods that support healthy nervous system balance are lean beef and poultry, eggs, nuts, colourful fruits and vegetables.
Brain Function
The brain requires a constant supply of energy to function at its best. Complex carbohydrates found in grains, vegetables, and fruits provide a steady release of glucose, the brain's primary fuel source. These food sources help balance mental clarity and focus throughout the day. A well-balanced diet can help mitigate the body's stress response, which often results in impaired cognitive function (hello brain fog!). Foods high in antioxidants (fruits, vegetables, and green tea) combat oxidative stress caused by free radicals, reducing inflammation and protecting brain cells from damage. Another important nutrient that helps to reduce inflammation, oxidative damage and improve memory and concentration are omega 3 fatty acids. Omega 3’s are potent in fatty fish, flaxseeds, and walnuts.
In short, our favourite foods that support optimal brain function are whole grains (think oats, rice, farro, quinoa), colourful fruits and vegetables, matcha lattes, salmon, and flaxseeds. It’s giving Mediterranean diet vibes.
Emotional Clarity
You’ve probably heard of the gut-brain axis by now. Emerging research suggests a strong link between gut health and mental health. If you haven’t watched "Hack Your Health: The Secrets of Your Gut”, you can brush up on this topic in an easily digestible way. Probiotic-rich foods like yogurt, kefir, and fermented vegetables promote a healthy balance of gut bacteria, influencing mood and symptoms of emotional confusion. Inflammation in the GI tract is another culprit to dysregulated emotions. Over 95% of your neurotransmitters (the little guys responsible for helping you feel calm, confident and energized) are made in your gut - making what you decide to eat of utmost importance.
In short, our favourite foods for emotional clarity are colourful veggies and fruits (surprise, surprise!), fatty fish, olive oil and probiotic rich foods.
There’s a reason why we have an in-house nutritionist on our team. We want to support you in any way we know how and by having Julia on our team, we bring a health professional into your home every time you order our meals or snacks. All you have to worry about is taking a couple minutes to put your food on a plate and heat it up, because you deserve a couple of minutes of daily quiet time with yourself.
If you have any questions about our meals, email Julia at julia@aiyananutriton.com and she would be happy to answer your inquiries. If you have a health professional in Toronto who helps you balance emotional, physical, and mental health, send us their contact info and we will share with our followers on social media so that we can continue to help support you in the best way we know how.
If you can do one thing today, make sure it involves taking care of YOU <3