Proper nutrition may be as important to your mental health as it is to your physical well-being, according to the Mental Health Foundation. Before undertaking any major dietary changes, you should consult your doctor to make sure your choices don't interfere with other ongoing medical treatments because the food you eat can have an effect on a wide range of mental and physical disorders.
Regularity
Skipping meals leads to low blood sugar that manifests with symptoms that mimic those for which you may be receiving treatment. In addition to physical feelings of confusion, dizziness, tremors, heart palpitations, hunger and sweating, you may begin to feel anxious. According to the Mayo Clinic, your brain needs a constant supply of glucose, or sugar, because it doesn't store or manufacture its own. With insufficient glucose intake, you can develop irritability, anxiety and mood swings in response to the physical symptoms as your blood sugar levels continue to fall. You may become confused and unable to complete even simple tasks.
Tryptophan
Protein is made from amino acids, which are necessary for proper brain functions. Although your body produces many essential amino acids that help you to function, you must obtain others from your diet. Tryptophan is an amino acid that directly affects your moods and brain function. According to the Mental Health Foundation, tryptophan can help to relieve symptoms associated with depression. The most effective sources of this protein-building amino acid are fish, milk, eggs, lentils and beans and you should include them in your daily meal plans if you have a mental disorder.
Processed Foods
Avoid a diet high in processed foods to feel better emotionally. According to the Massachusetts General Hospital, eating a significant amount of processed food during the day leads to a higher risk of developing depressive conditions. Major and mild forms of depression as well as anxiety are more common among people who rely on chips, pizza, processed lunch meat and baked goods than in those who eat a balanced diet of whole foods, fruits and vegetables, fish, beans and yogurt.
Trans Fatty Acids
The Mental Health Foundation reports that omega-3 fatty acids may reduce the severity of depression symptoms, particularly if you already are taking anti-depressant medication. Omega-3 fatty acids, also called polyunsaturated fats, must be provided through the food you eat because the body does not produce them. They play a crucial role in brain function and human development. Omega-3 fatty acids are found in high concentration in the brain and affect memory, performance and behavior. The most effective dietary sources of the essential fatty acids are cold-water fish such as mackerel, tuna and salmon. Other sources include nut oils, flaxseed, soybeans and walnuts.
Weight
While insufficient nutrition can lead to weight loss and mental illness, weight gain can affect your moods and mental health. Both weight loss and weight gain can worsens the symptoms of depression and lead to continuing patterns of poor eating, according to the Mental Health Foundation.
Fluids
Dehydration can lead to a host of medical and psychological complications. Early effects of dehydration can significantly impact your mood even before major physical symptoms take effect. Fatigue and headaches set in that compromise your energy levels and reduce your ability to concentrate. Replacing fluids with caffeine-laden drinks may exacerbate your mental condition as well. Irritability, depression, sleep disorders and anxiety can occur when you drink too much caffeine. Additionally, caffeine is a diuretic that can lead to dehydration.
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