The food that we consume, undoubtedly, is intricately related to our physical health. But
only few people realise that food is linked to our mental health also. The other way round is
also true, our mental state dictates our food choices. All of us have ‘comfort food’ that we
like to consume when we are feeling low or distressed.
Blood sugar levels: low blood sugar levels will result in feeling irritable, anxious, fatigued,
lead to difficulty in concentration. In children, spikes of high blood sugar can lead to
behaviour changes like hyperactivity and irritability. To avoid fluctuations in blood sugar
levels, it is important to avoid processed foods like biscuits, chips, packaged juices and
consume foods that have complex carbohydrates which release sugar at a better pace in our
body. Examples of such foods are fruits, nuts, seeds, vegetables, brown rice etc.
Healthy fats: most people are familiar with ‘good’ and ‘bad’ cholesterol. Our brain needs
certain fatty acids, such as omega-3 and omega-6, to keep it working well. These fats also
have antioxidant and anti-aging properties. Such fats are found in foods like fish/fish oil,
avocados, olive oil, nuts etc. Having a good brain health can also delay or prevent onset of
illnesses like certain dementias. Fat intake is also intrinsically linked to our heart health. It
will dictate how much physical activity we can get into our day, the kind of exercise we can
do, thereby indirectly affecting out mental health.
Food for healthy gut: there is a lot of research on how our gut health affects our mental
state. There are both good and bad bacteria in our gut which affect functioning of our brain
and its higher functions like concentration, memory, mood etc. Some conditions like
irritable bowel syndrome have clear-cut causative link to psychological stress. Probiotics are
live microorganisms that, when administered in adequate amounts, benefit the host’s
health. Prebiotics are nondigestible fibres that promote growth and improve the functioning
of the probiotics in the GI tract by acting as a specific substrate. They modulate the effect of
stress hormone cortisol on the brain and even bring about improvement in symptoms of
mood disorders or anxiety disorder. Some easily available sources of probiotics are yogurt,
cottage cheese or paneer, buttermilk, dhokla, pickles, apples, idli and dosa, kanji etc.
Caffeine: caffeine is found in coffee, tea. It is a brain stimulant and has tricky relationship
with our mental health. It can give us a kick of alertness or a quick burst of energy. But if
consumed in higher quantities it can result in jitteriness, anxiety, inability to focus or
irritability. If consumed in evening, it can delay sleep onset and also result in poor sleep
quality. Cutting down intake or switching to decaf version can be done if any of the above
things happen.
Some psychiatric medications can impact your appetite by increasing or reducing it. Rarely,
there can be dietary restrictions with some medication. Always check with your doctor for
the same.
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