American psychologist Mark Travers explains the gut-brain connection and lists three dietary categories that should be followed as much as possible to improve mental health in a piece that was published in Psychology Today.
What we put on our daily plates has a direct impact on our mental health. To grasp this, we need to imagine a dialogue between our intestine, or more precisely our digestive tract, and our brain, or more precisely our central nervous system.
According to American researcher Mark Travers, this exchange affects “mood, cognitive functions and even mental health disorders.” Travers‘ article was published on June 21 in the journal Psychology Today.
For instance, it is commonly known that gut health can impact mental states like anxiety and depression and that stress can alter gut function.
Your gut microbiota, which is made up of billions of microorganisms, can be protected from and improved by proper nourishment. The psychologist thus pinpoints three “superfoods.”
Omega-3
Our bodies do not naturally create omega-3 fatty acids, which are critical for the health and function of the brain. Thus, they can be found in certain vegetable oils as well as oily fish like sardines, mackerel, and salmon.
“Omega-3 fatty acids […] help reduce inflammation by inhibiting the production of inflammatory molecules,” Mark Travers claims. Inflammation reduction improves mental health in general and can lessen anxiety and depressive symptoms.”
They also improve the health of our brains and have an impact on the synthesis and activity of neurotransmitters like dopamine and serotonin, which are crucial for mood control.
“Regular consumption of omega-3 is associated with slower cognitive decline and a reduced risk of neurodegenerative diseases such as Alzheimer’s,” according to psychologists
Neuroscientist Émilie Steinbach suggested a Mediterranean diet for general brain health in a prior article. “Numerous studies have shown the positive influence of this traditional diet on various aspects of health, including mental and cognitive health”, she said.
Plenty of fruits, vegetables, wholegrain cereals, legumes, olive oil, and seafood in moderation are all on the menu.
