Mental Health and Nutrition: Part One
Everyone wants to feel good physically and subsequently recognizes that becoming knowledgeable about what our bodies need is the way to achieve health. However, many times we don’t pay enough attention to our requirements for mental health. Part of the problem is that old stigma many people associate with anything labelled “mental”.
When you think about it, there is really no difference between the aspects of physical and mental health. If someone asked if you thought it would be unreasonable for a normal person to never get sick, you’d probably answer “of course not…everybody gets sick every once in awhile”. No stigma, right? Sounds perfectly normal. So why do so many people deny when they experience depression, effects of trauma, panic attacks or phobias? Based on my experience, it’s because most people fear being labelled “psycho”, “crazy”, “weak” or many other such derogatory terms. The fact is, throughout the course of most people’s lives, we all do experience some type of emotional issues which interfere with our daily lives.
Now I’m not suggesting that any type of illness is the norm. There are many things we can do to optimize our health, but certainly improving nutrition is the foundation to maximize wellness. Stress management, sleep, exercise, socialization, meditation and prayer are all important factors, but without good nutrition, your efforts in these other areas will be for naught.
Current research is showing very strong associations between the process of inflammation and the processes of disease and aging. Eating processed foods is a major contributing factor for inflammation, as these “foods” usually contain ingredients like the following:
- Monosodium Glutamate (MSG)
- Natural Flavoring
- Autolyzed Yeast Extract
- Vegetable Extract
- Hydrolyzed Protein
- Soy Protein
- Carrageenan
- Sodium and Calcium Caseinate
- Hydrolyzed Vegetable Protein
These additives are but a few of the most common which have been know to cause anxiety, aggression, attentional problems, brain development, hyperactivity, worrying, depression and panic attacks. So you don’t have to be a food chemist to avoid these substances, just eat whole foods. These are the foods the way nature intended us to eat: buy raw meats, fish, poultry, vegetables and fruits. Cook them yourself so you know what is in the meals you ingest. When you purchase bread, read the label: if there is stuff in there that you’ve never heard of, don’t buy it. If you were to make your own bread, you’d use flour, yeast, salt, water and sugar. It wouldn’t have all those “dough conditioners” in it.
A great way to reduce inflammation is to eat more foods with Omega-3 fats (EPA and DHA). These are the fats in fish oil. All those other oils that are on the market like corn, sunflower, soybean, safflower and peanut oils contain mostly Omega-6 fats, which are the types which cause inflammation. Again, when you buy cookies and baked goods, these are the oils which are usually used. Two oils which do not contribute to inflammation are olive oil and coconut oil. I use these exclusively, along with organic pasture-raised butter, for all my cooking and baking.
It’s really not such a big deal to avoid food choices which cause inflammation, just changing your shopping habits. Once you learn what to look for, you’ll find healthier substitutes with no difficulty, because buying whole foods is really easier. If you have a mental image to associate with the inflammatory stuff, it works even quicker. I like to picture something like a “skull and crossbones” image with product groups that are unhealthy. That way you’re not even tempted to buy them out of habit.
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About Dr. Virginia
As a licensed Psychologist practicing Cognitive therapy, I work with my clients to help them identify the personal issues that are preventing them from achieving a more satisfying and well-adjusted life.
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