The Link of Optimal Nutrition to Mental Health

The cases of mental health issued had arisen due to the COVID-19 Pandemic. This was caused by the limited movement and lockdowns imposed to prevent the spread of the virus. Uncertainty of the future, decreased physical contact with our loved ones, financial and health problems and family members &friends passing away are one the most reasons why people are getting anxiety and depression. With everyone experiencing this first hand, people have become more at risk of mental health.

Treatments such as therapies and medications from a licensed practitioner, emotional support of our loved ones are the usual go to support system for our mental health. We have set aside the role of nutrition, that it plays a crucial role in our mental health. Together with rest, exercise, mental fortitude and our support system, we can overcome our mental health issues.

These critical vitamins that we should be aware and to maintain at optimal levels are:

Vitamin D acts as a receptor in the brain and enhances the blood flow to your brain. It also clean up the protein particles that may cause mental illnesses and neurological disorders such as Alzheimer’s Disease and Dementia. Deficiency of this vitamin are linked with depression, poor cognition, memory problems, and adverse mood states. Deficiency of this vitamin is very common in Filipinos due to the preference of fair skin- avoiding sunlight which compromises the levels of this nutrient in our body.

The Omega Group (Omega 3, 6 and 9) can also help in managing mood disorders- it acts an anti- inflammatory and it interacts with the mood molecules in our brain.

Magnesium acts as the gatekeeper for NMDA receptors, which are involved in healthy brain development, memory, and learning. It prevents overstimulation that can kill nerve cells and cause brain damage. Deficiency can lead to increased anxiety and panic, restlessness, poor sleep, and irritability, while toxicity may cause organ damage. Protein also plays a role in the overall mental health as it affects our mental health if on deficiency level. – our neurotransmitters are made up of protein, these are dopamine, serotonin, tryptophan taurine and lecithin. Insufficiency of these amino acids causes low synthesis of neurotransmitters which is associated in low mood and aggression among individuals.

With these emerging research and discoveries about nutrition and mental health, there is clearly a link on how OPTIMAL NUTRITION plays a crucial role in our mental well-being. Deficiency or toxicity of certain nutrients may play a role in our mental and overall well- being. Is supplementation the solution on this? Our body absorbs nutrients different, taking more is not always more effective. Testing for your nutritional levels can help you manage your health concerns.

Overall, the best way on how we can overcome our mental health issues is through SELF-CARE. Taking charge of your overall wellbeing- through exercise, sleep, rest, optimal nutrition, love, and acceptance. Seek medical care if you need to.

Sources:
Burne, Thomas “Remembered to take your vitamins? How vitamin D can affect your brain”, Queensland Brain Institute, 13 March, 2019 , https://qbi.uq.edu.au/blog/2019/03/remembered-take-your-vitamins-how-vitamin-d-can-affect-your-brain
Understanding nutrition, depression and mental illnesses T. S. Sathyanarayana Rao, M. R. Asha, B. N. Ramesh, K. S. Jagannatha RaoIndian J Psychiatry. 2008 Apr-Jun
Lakhan SE, Vieira KF. Nutritional therapies for mental disorders. Nutr J. 2008 Jan 21
Paturel, Amy “Vitamin D: Separating Fact from Fiction, Brain & Life Org, May 201, https://www.brainandlife.org/articles/long-known-for-promoting-bone-health-vitamin-d-has-also/

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