How does a balanced diet influence your emotional well-being?

Did you know that nutrition and emotional balance are connected? In fact, when we affirm how important it is to eat well to take care of your health, this encompasses the general health of the body, that is, also mental health. Based on the fact that the human brain has a very high energy and nutritional demand, a good nutritional state is essential for its correct functioning and we do not always pay it the attention it deserves.

Currently, various studies have linked healthy eating with a greater personal perception of emotional well-being and, on the contrary, careless eating with a greater prevalence of depression and anxiety.

• What do experts say about nutrition and emotional health?
• Nutrients and healthy foods for the nervous system
• Foods that can help emotional balance

What do experts say about nutrition and emotional health?

A large part of the population consumes ultra-processed and obesogenic foods every day, rich in additives, refined fats and simple sugars, instead of enhancing the intake of fiber, vitamins, minerals, heart-healthy fats and quality proteins.

The increase in obesity figures is linked to chronic inflammation processes, also very common, which contribute to the development of numerous pathologies. In this sense, there is scientific evidence about the benefits that a Mediterranean diet, rich in vegetables, small fish and olive oil, can have on general health, providing some protection against depression and anxiety. However, there is a lack of research in this regard and these benefits would be possible after implementing healthy habits over a long period of time.

When we talk about inflammation, we are not only referring to feeling swollen in the abdomen, extremities or joints, but rather to an almost general microinflammation in the body, caused by the response of the immune system to bacterial, environmental or food antigens, and which hinders the normal body functioning. In fact, a significant relationship has been found between gastrointestinal inflammation, immune system activity and schizophrenia or bipolar disorder.

It has been seen that one of the mechanisms by which a good diet positively influences health is through a decrease in plasmatic inflammatory markers or, in other words, inflammation. On the contrary, numerous studies link the consumption of certain foods (such as salty snacks, sweets, trans fats, white flour, processed meats, etc.) with a chronic inflammatory process in the body.

In addition to the nutritional value of a person's diet, stress, physical inactivity, obesity, smoking, altered intestinal permeability, poor dental hygiene, poor night's sleep, and low levels of vitamin D appear to promote inflammation. chronicle. Thus, if we want to control it, we must focus on all these aspects and try to improve our lifestyle, promoting healthy habits.

Nutrients and healthy foods for the nervous system

Deficiencies in nutrients such as essential fatty acids, iron, folate, vitamin B12, selenium or calcium imply a greater risk of suffering from health problems, such as anxiety, dementia, brain fog, insomnia and resistance. to pharmacological treatments. Conversely, there is a lower risk of cognitive decline if the diet is complete, varied and balanced.

We can affirm that the anti-inflammatory effects of polyunsaturated fatty acids (from oily fish and olive oil) contribute to the prevention of some affective disorders (such as depression) and enhance the transmission of dopamine and serotonin, neurotransmitters that control mood.

On the other hand, folic acid and vitamin B12 can also modulate mood since they are necessary in the synthesis of serotonin and other neurotransmitters. Vitamin B12 deficiency has been found in depressed patients and a lower response to pharmacological treatment in those with low folic acid. Some antioxidants (such as vitamins C and E) and minerals (such as selenium and iron) are also related to the prevention of irritability, apathy, lack of concentration and sadness.

The best evolution is observed in those patients whose diet was poor, deficient in the aforementioned nutrients, and its enrichment provides great effectiveness and improvement in terms of emotional well-being.

Foods that can help emotional balance

According to the evidence found, the fundamental thing is to base the diet on the consumption of whole grains, fruits, vegetables, legumes, nuts, seeds, white meat, fish, eggs and extra virgin olive oil.

Limiting everything else, especially ultra-processed foods, helps ensure that nervous tissue is well nourished.

Complex carbohydrates, tryptophan and B vitamins are involved in the biosynthesis of neurotransmitters and the formation of myelin sheaths of neurons. Polyunsaturated fatty acids, for their part, are necessary for the development and maintenance of the nervous system, due to their abundant presence in the membrane of neurons.

Among these nutrients typical of a healthy diet, tryptophan stands out, an essential amino acid, that is, one that the body cannot manufacture and is obtained through food. Its function consists of the production and maintenance of proteins, muscles, enzymes and neurotransmitters such as serotonin. In this way, it promotes general health and well-being, calm moods and quality of sleep. Thanks to its properties, it is very helpful to consume it through foods rich in it (foods rich in protein) and through food supplements such as our Tryptophan with Magnesium + Vitamin B6 or Tryptophan Plus with Ashwagandha + Rhodiola and Magnesium.

Obviously, learning to manage negative emotions and resorting to activities that stimulate our brain in a positive way will also make us feel good and obtain peace of mind, such as reading a good book, listening to music, going to an art exhibition, working on what We like to be in contact with nature or with our loved ones.

Without forgetting that we should never separate physical health from mental health, because they are part of a whole and we must take care of them through a healthy life to be able to achieve our best version. There is still a lack of more solid evidence on the role of nutrition in the nervous system, but what is clear is that they are two totally connected aspects.