Get Diet & Fitness Tips on The HealthifyMe App Download Now
DOWNLOAD THE APP
HealthifyMe Blog
No Result
View All Result
  • Trends
  • Success Stories
  • Diet
  • Workout
  • Yoga
  • Get Inspired
Get Diet & Fitness Tips on The HealthifyMe App Download Now
Get Diet & Fitness Tips on The HealthifyMe App Download Now
HealthifyMe Blog
No Result
View All Result
Home Diet

Boost Your Mental Health With Diet and Exercise

by Team HealthifyMe
September 29, 2018
in Diet, Life, Workout
0
depression and anxiety

Related articles

10 foods rich in antioxidants you need to have in your diet

Spinach Benefits and Recipes: Why and what you need to be eating!

Feeling blue? Curled up into a ball? Bingeing on a bar of chocolate? Get up and move around, because chocolate won’t solve your problems!

You can, however, use healthy food and exercise to keep your stress & anxiety levels in check and boost your mental health.  

Nearly 5% of India’s population suffers from common mental disorders such as depression and anxiety, and 1-2% are battling severe mental disorders such as schizophrenia and bipolar disorder, according to a report by the National Commission on Macroeconomics and Health, 2005. Although most discussions about wellness revolve around the impact exercise and a balanced diet have on physical health, there’s a growing awareness about the role they play in improving emotional well-being as well.

What you eat can guide your moods

eating can guide your moods

Our brain requires a constant supply of fuel, which comes from the food we eat. So it stands to reason that what we eat directly affects the structure and function of our brain and, ultimately, our mood. Eating high-quality food that contains a lot of vitamins, minerals and antioxidants, nourish the brain. On the other hand, diets high in refined sugars or processed food are harmful to the brain and can lead to mood disorders such as depression. Also, almost 90% of serotonin, a neurotransmitter that helps mediate moods, is produced in the gastrointestinal tract, so it makes sense that a person’s digestive system doesn’t just help digest food, but also guides emotions. As HealthifyMe nutritionist Pragati Kapoor puts it, “Good food has the power to cheer you up. All you need is a mix of different nutrients and in no time your mood will change! It also helps in overcoming depression” she says.

Some nutrients that are essential for mental health include:

  • Foods rich in Omega-3 fatty acids — found in salmon, walnuts, flax seeds and soya beans — provide many benefits, including improving learning and memory and helping to fight against such mental disorders as depression and mood disorders, schizophrenia, and dementia.
  • Low levels of iron can lead to feelings of fatigue, apathy and depression, so be sure to include oatmeal, raisins, leafy vegetables and lentils in your diet.
  • Zinc helps decrease depressive symptoms, so load up on foods like pumpkin seeds, kidney beans (rajma) and spinach to balance your mood.
  • Magnesium plays a large role in the development of serotonin. Fish, leafy greens, pumpkin seeds, sesame seeds, almonds, bananas and dark chocolate are all rich in magnesium.
  • Increasing Vitamin D, found in eggs and milk, can help ward off depression.
  • Vitamin B12 allows the body to synthesise a group of nutrients critical for normal neurological function, which in turn helps regulate depression. Meat and eggs are the main source of B12.

It’s important to remember that mood and well-being can only be protected by ensuring that one’s diet provides adequate amounts of complex carbohydrates, essential fats, proteins, amino acids, vitamins and minerals and water. “It’s not about depriving yourself of any food but ensuring you eat everything in the right, rather – balanced manner” says Pragati.

Exercise can help keep depression and anxiety at bay

Health With Diet and Exercise

Contrary to what people say, remember exercise is not just about losing weight. Several studies have shown that a regular exercise program can improve mood in people with depression.

Exercise enhances the action of endorphins – chemicals that improve the body’s immunity, reduces pain and improves mood. It also offers health benefits such as lower blood pressure, protect against heart disease and cancer, and boosts self-esteem.

“Exercise creates a great, positive impact on the body and helps keep depression and anxiety at bay” says HealthifyMe fitness trainer Uttam Kumar. Just about 250-350 minutes of exercise a week, as recommended by the American Council of Sports Medicine, can do wonders by tackling depressing thoughts and relieving stress. “It is the perfect ‘nutrition’ the blood needs for the release of endorphins that take you towards a positive and happy frame of mind. Just a few sessions and you will start feeling good about yourself. You’ll feel more confident and capable of fighting not just negative thoughts but even metabolic conditions like hypertension, diabetes, etc”, he says.

Mental health can also be improved, to a great extent, through proper breathing, says HealthifyMe yoga expert Pragya. “All yogic asanas and meditation exercises focus on the way you breathe. They teach you how to feel calm and relaxed and this in turn takes you into a happy and positive state of the mind. Notice the way your breathing becomes heavy whenever you’re angry or anxious, and how your body reacts once you start meditating. The focus on long, deep breaths helps calm the body and reduces depression and anxiety”, she says.

Remember, a sound body leads to a sound mind. Our experts can help plan a balanced diet and exercise plan for you.  

Get fit with HealthifyMe. Sign up here

Tags: balanced dietdepression and anxietyDiet and ExerciseExercise dailymental healthOmega-3 fatty acidsphysical healthyoga
Share128Tweet79Send
Team HealthifyMe

Team HealthifyMe

Team HealthifyMe is a collection of qualified health professionals, nutritionists, trainers and fitness coaches that work tirelessly to ensure a healthier and fitter future for all our clients. Trusted by the best hospitals in the country and guided by some of the best Medical Practitioners, Healthifyme.com combines technology and the latest in medical knowledge to deliver the best health and fitness solution for our clients. Sign up today at www.healthifyme.com and take the first step towards a healthier tomorrow.

Related Posts

10 foods rich in antioxidants you need to have in your diet
Diet

10 foods rich in antioxidants you need to have in your diet

August 18, 2018
Spinach Benefits and Recipes: Why and what you need to be eating!
Diet

Spinach Benefits and Recipes: Why and what you need to be eating!

August 17, 2018
Jaggery: 15 Health Benefits that you should know about!
Diet

Jaggery: 15 Health Benefits that you should know about!

August 14, 2018
Vitamin C rich foods and their 15 proven benefits!
Diet

Vitamin C rich foods and their 15 proven benefits!

August 10, 2018

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recommended

HM-Usha-Kommineni1 - weight loss transformation

Usha Kommineni’s phenomenal transformation story

July 17, 2017
weight-loss

5 things to keep in mind for a weight-loss plan

July 20, 2017

Popular Post

  • Easy Ways to Fit in Exercise into your Workday

    Easy Ways to Fit in Exercise into your Workday

    309 shares
    Share 124 Tweet 77
  • 7 Reasons Why Jowar (Sorghum) Is Good For Your Health

    322 shares
    Share 138 Tweet 77
  • The many benefits of Moong Dal

    307 shares
    Share 123 Tweet 77
  • 8 reasons to eat amla every day

    311 shares
    Share 127 Tweet 77
  • Best fish to eat, and those to avoid

    308 shares
    Share 124 Tweet 77
HealthifyMe Blog

At the heart of HealthifyMe’s platform is the World’s First & largest Indian Calorie Tracker, which allows users to track their food, exercise and weight, easily via their smartphone or computer while continuously analyzing the user’s data and provide powerful insights that ensure that users stay within their calorie/nutrition budgets.

Categories

  • Diet
  • Life
  • Workout
  • Get Inspired
  • Success Stories
  • Running

Information

  • Android App
  • iPhone App
  • Weight Loss Consultation

About

  • About HealthifyMe App
  • Careers
  • Terms & Conditions

© Copyright HealthifyMe 2018

No Result
View All Result
  • Trends
  • Success Stories
  • Diet
  • Workout
  • Yoga
  • Get Inspired
  • Download The App

© Copyright HealthifyMe 2018