As of November 15th, the world has been in some form of a lockdown for 8 months. The change in daily routines has caused many to gravitate towards unhealthy habits, causing a decline in overall mental wellness. As you are currently locked up in your house, remember that you cannot control anything that is happening in the world. No one planned for this pandemic to occur, so allow yourself some time to experience frustration over the situation. With that being said, the best way to get through the next possible year in quarantine is through a self-improvement journey.
One way to begin the voyage to self-satisfaction is by replacing those poor eating habits you started during quarantine. Laura Lachance and Drew Ramsey, two professionals leading studies on mental illnesses, have recently discovered how a healthy diet can improve your overall mental health.
The Connection Between a Healthy Diet and Mental Wellness
The “production of monoamine neurotransmitters such as serotonin, norepinephrine, and dopamine, [are] important in the pathophysiology of mental illness”, Lachance and Ramsey claim. A large number of the neurotransmitters in our bodies are located at the stomach. Because of this, signals are sent to the brain whenever we eat food that produces either a positive or negative response. It was concluded in a study conducted by Lachance and Ramsey that individuals “who consumed a diet consistent with the inflammatory dietary pattern [, such as junk food like pizza and fries,] had a statistically significant increased risk of developing depression over time.”
With this study in mind, I decided to make the leap of faith after two months of being sad in quarantine and test out this theory. To make it very clear, a healthy diet cannot fix underlying mental illnesses, but changing my diet did help improve my overall mindset. As I ate healthier, my energy levels increased and my overall mentality on life improved. Altering my diet also led me to change what I did throughout the day. I went from binge eating all day to taking daily walks and completing 30- minute workouts. After following this lifestyle for a few months, I can easily say that my mental health has improved from the start of the pandemic.
Want to start changing your diet for the better and don’t know where to start? Here are a few suggestions to help with the transition and improve your mental wellness
1. Make 1 meal every day completely plant-based.
There is no definition of a perfect diet, but everyone can agree that fruits and vegetables are very good for your health. By swapping out 1 unhealthy meal with a smoothie, you will receive some of the vitamins and minerals needed to take on the day. For example, I would have a fresh fruit smoothie every morning for breakfast instead of sugary cereal.
2. Drink 8 glasses of water a day
Water is vital for proper digestion and overall health. Swap the usual sodas you may have with a meal and replace it with water. It is much healthier for you! I have a 32 oz water bottle I bought on Amazon for $5 and refill it 3 times a day. After the 3rd glass is finished, I know I drank enough water for the day.
3. Cook instead of eating microwave meals
Who knows what additives are in those pre-made microwave meals. If you make your meals from scratch, you will know exactly what you are consuming. Cooking is also a great time to spend time with your family. Pick 1 day a week with your family, roommates, etc. and cook dinner together. Not only will you be eating a good meal, but also have bonding time with the people you care about.
Need more help towards reaching your goals and becoming your best self? Don’t worry. Give us a call and follow our Facebook page. We’ll make an appointment to talk via Zoom or by phone. Together, we’ll find a way to make your day a little healthier and happier.
Call 301-869-1787 or click here to set up an appointment as my free gift to you.
Source:
Lachance L, Ramsey D. Food, mood, and brain health: implications for the modern clinician. Mo Med. 2015;112(2):111-115.
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
This blog post was written by Bailee Richman, Dietetics Student from the University of Maryland