The Power of Nutrition: How Your Food Controls Your Mental Health

What we eat not only influences our body, but also our mental health. What we choose to eat every day has a direct impact on our mood, our stress levels and even our ability to think. But how exactly does this connection work?

The connection between gut and brain

Scientific studies show that our guts are closely connected to our brain. It is therefore often referred to as the “second brain” - because it constantly communicates with our central nervous system. This happens via the microbiome, the trillions of bacteria that live in our digestive system. A healthy gut community can have a positive effect on our mood and well-being.

Nutrients that make you happy

What we eat directly influences the composition of our intestinal microbial community and therefore our mental health. Here are some examples of how certain nutrients can promote our mental health:

• Omega-3 fatty acids (e.g. in fish, flax seeds, walnuts) support brain function, have an anti-inflammatory effect and can prevent depression.

• Probiotic foods such as yogurt, kefir, sauerkraut or kimchi contain live microorganisms that can support the intestinal microbiome. Studies have shown that a healthy gut microbiome can stimulate the production of neurotransmitters such as serotonin - our “happiness hormone”. In fact, around 90% of serotonin is produced in the gut.

• Vitamin B12 and folic acid (in green leafy vegetables, legumes, meat) are essential for nerve function and the production of neurotransmitters.

• Complex carbohydrates (wholegrain products, legumes) help to keep blood sugar levels stable and avoid cravings, which are often associated with mood swings.

Sugar, caffeine and co.: the mood killers

While healthy foods support our mental wellness, there are also foods that can have negative effects:

• Sugar: A high consumption of sugar and highly processed foods can promote inflammation in the body and have a negative impact on the intestinal microbial community

• Caffeine: In moderation, caffeine can increase concentration, but too much can increase anxiety and nervousness.

• Alcohol: While alcohol can have a relaxing effect in the short term, in the long term it affects the balance of neurotransmitters in the brain and can increase depressive moods.

A healthy diet for a healthy mind

A conscious, balanced diet can sustainably improve our mental health. If you eat fresh, natural foods, you are not only doing something good for your body, but also for your mind.

Make sure you eat regularly, drink enough water and avoid highly processed foods. Your mind will thank you for it!

Conclusion: Our diet plays a critical role in our mental wellness. By focusing on nutrient-rich, natural foods and reducing harmful substances, we can positively influence our mood and mental strength.

@SilviaBürkle @MetabolicBalance