National Nutrition Week 2021: Feeling weak? The fault of your diet

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Updated Sep 06, 2021 | 1:32 PM EST

According to a study published in the Public Health Nutrition Journal, it has been shown that a healthy and nutritious diet is linked to a significant reduction in the risk of depressive symptoms.

Eating Breakfast Regularly Can Help Calm Your Nerves, Improve Your Mood, and Keep You Energized All Day | Photo credit: Pexels

Highlights A diet rich in vitamins, minerals, essential amino acids and healthy fats is known to support a longer and healthier life. vegetables, fish, nuts, grains and legumes

New Delhi: National Nutrition Week 2021 aims to educate ordinary people about the importance of nutrition and healthy eating for well-being. A diet rich in vitamins, minerals, essential amino acids, and healthy fats is known to support a longer, healthier life. However, one hardly realizes when such a diet could also become their source of happiness and contentment. Yes, strange as it sounds, diet can impact your mental health and make you feel happy or weak. Although it’s a world of food stress – where junk foods like pizza and donuts are the go-to option for millennials to kill anxiety – you barely realize that their diet becomes the reason to feel weak in life.

According to a study published in the Public Health Nutrition Journal, it has been shown that a healthy and nutritious diet is linked to a significant reduction in the risk of depressive symptoms.

How Dietary Changes Can Help Improve Your Mood and Reduce Depressive Symptoms

Avoid overeating caffeine: Coffee lovers find it hard to stop at just one cup a day. While up to three cups a day is considered healthy, overdoing it can lead to depressive symptoms at a later stage. Coffee can keep you awake at night, hamper your sleep, and deprive you of rest. As a result, the next day can be tiring and impact well-being. Don’t skip breakfast: Breakfast is the most important meal of the day because it is when your body fills up after an extended number of hours. Eating breakfast regularly can help calm your nerves, improve your mood, and keep you energized throughout the day. However, if you skip breakfast it could lead to anxiety and fatigue thus affecting daily functions. Eat foods rich in selenium: A small study at Texas Tech University found that selenium supplementation – 200 micrograms per day for seven weeks – is linked to improvement in mild depressive symptoms. Foods like eggs, beef, turkey, chicken, beans, legumes, nuts, and fish are rich sources of selenium. Don’t Pass Up Vitamin D and Omega 3 Fatty Acids: While nutrients like Vitamin D and Omega 3 are known to have an impact on reducing inflammation, strengthening bones, heart health, and promoting of weight loss, they are also linked to a reduced risk of depression. . Include fish, fortified foods, nuts, red meat, and oily fish like salmon and mackerel to get your share of these nutrients. Stick to a Mediterranean Diet: A Mediterranean diet includes lots of fruits, vegetables, fish, nuts, grains, and legumes and has often been linked to a lower risk of depression. This diet includes foods rich in all essential nutrients that not only promote well-being, but also reduce the risk of mental health issues like anxiety and depression.

Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting a fitness program or making any changes to your diet.

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