THE state of our mind needs urgent attention.
The National Health and Morbidity Survey 2019 indicates that half a million Malaysians have symptoms of depression.
One in 20 children aged 5-9 and one in eight adolescents (aged 10-19) are also estimated to have mental disorders.
Mental illness is one of the leading causes of disability and health loss in Malaysia.
Its increasing prevalence is associated with an increased economic burden too. Mental health problems lead to decreased productivity.
Malaysia's Healthiest Workplace survey by AIA Vitality in 2019, found that 51 per cent of the 17,595 employees polled suffered work-related stress while 53 per cent got less than seven hours of sleep each night.
Taking stock of mental wellbeing doesn't just mean keeping stress under control. What we eat also has an impact.
Global Doctors Hospital clinical dietitian (head) and business development officer, Rozanna M. Rosly says the relationship between diet and mental health is complex. However, research shows a link between what we eat and how we feel.
Existing research in the field of nutritional psychiatry also suggests that our diet can affect mental and emotional health.
"Food consumed affects our digestive system which is directly tied to our brain and the way we process emotions," says Rozanna.
About 60 per cent of the human body is made up of water, and the brain is about 73 water.
This is why hydration is also important to our body and brain health.
One 2014 study found that drinking more water (for people who drank less than 1.2L per day) improved fatigue and alleviated confusion and bewilderment.
Other research indicates that drinking plain water can lower the risk of depression and anxiety in adults.
A study published by the International Journal of Environmental Research and Public Health concluded that diet may have a significant effect in preventing and treating depression.
A diet that protects against depression should consist of vegetables, fruits, fibre, fish, whole grains, legumes and less added sugar and processed foods.
Micronutrients such as magnesium, folic acid, and various B vitamins are also important.
MIND FOOD
In a study published in the British Medical Journal in June 2020, healthy eating patterns, such as the Mediterranean diet, were shown to be associated with better mental health compared to the typical Western diet.
Rozanna says sugar and processed foods can lead to inflammation throughout the body and brain, which may contribute to mood disorders, including anxiety and depression.
"When we are feeling stressed or depressed, it is often processed and sugary foods that we reach for in search of a quick pick-me-up."
According to the American Psychological Association, gut bacteria produce an array of neurochemicals that the brain uses for the regulation of physiological and mental processes, including mood.
It is believed that 95 percent of the body's supply of serotonin, a sleep regulator and mood stabiliser, is produced in the gut. Stress is thought to suppress beneficial gut bacteria.
Prebiotics are foods that provide nutrition to the bacteria already living in your gut, while probiotics actually contain healthy bacteria themselves.
A diet that includes prebiotics and probiotics helps maintain a balanced state of homeostasis (stability) in the gut. Some research also suggests this may play a role in the body's response to stress and depression.
FOOD FOR WELLBEING
The Mediterranean diet
Select:
*Fresh fruit
*Vegetables
*Fish/lean meat
*Nuts/seeds
*Legumes/beans
*Healthy oils/fat
*Dairy products
Limit:
*Fried foods and snacks
*Processed meats/fast food/preserved food
*Baked goods/snacks (bad fats)
*Sweetened beverages/desserts
IMPROVE MENTAL HEALTH
Limit Alcohol, Caffeine, Salty and Sugary Foods
Alcohol, excessive caffeine, preserved/salted food or snacks and added sugars exacerbate anxiety symptoms. Research indicates correlations between anxiety and a high intake of saturated fat, low intake of fruit and poor diet quality overall.
Aim For A Nutrient-Dense Diet
Eat a well-balanced diet that contains a variety of health-promoting nutrients. Multiple studies support eating a high-quality, nutrient-dense diet for improved mood.
Get Good Quality Sleep
Not only is a lack of sleep associated with poorer mental health, but it may also influence gut health and food choices. Along with a healthy diet, regular physical activity, avoidance of smoking and alcohol and proper sleep are fundamental factors for good mental health.
Eat Mindfully
Pay close attention to how certain foods and drinks affect the way you feel and your mood. If you are wondering whether certain foods could be influencing your mental health, try eliminating them from your diet to see if anything changes. Then, reincorporate them back into your diet and observe any changes to the way you feel.
Start Small and Go Easy on Yourself
Rather than trying to reinvent your entire diet overnight, start by making one small change at a time. This could be as simple as aiming to have at least one piece of fruit every day or limiting fast food/processed food/sugary drinks to only once a week.
Share A Meal With Loved Ones
Sharing meals with family, friends and colleagues is one of the oldest human traditions and may be one way to lift your spirits when you're feeling down.
Start eating mindfully, apply GrabFood Discount Code when ordering for extra savings.