The food we eat has a direct impact on our mental and physical health. The diet affects the mood and it also influences the gut bacteria, cognitive function, neurotransmitters, hormones and neuropeptides.
Mediterranean food or diet has the best influence on brain. Because the diet includes more of vegetables, fruits, whole grain, beans, nuts, seeds and olive oil. Along with that the diet involves consumption of eggs, poultry and fish at regular intervals weekly basis. The diet restricts diary products to be taken in moderate portion and red meat on limited portion. Sharing of meals with family members, a glass of red wine and physically active are the secrets of a healthy mind.
Talking of physical activities: solving numbers and words are the best brain exercise, jogging also helps in formation of new cells in the brain responsible for learning and memorising. More so it manages stress. A moderate amount of exercise with music reduces the risk of dementia, depression and anxiety. Cycling is one exercise, which helps, in flowing blood to the brain; this helps in lowering hypertensions and lifts up the mood as this balances the stress hormones and adrenaline.
Foods should include a dose of walnuts, as they are rich in omega-3 fatty acids, which help in keeping the brain healthy, and the antioxidants present helps protect the body from free radicals. Berries are rich in antioxidants helps repairing the cells and inflammation caused by free radicals and reduces depression and anxiety, examples – blueberries, raspberries, blackberries and strawberries. Fatty fish – tuna, mackerel and sardines contains DHA, a type omega -3 fatty acid that helps in brain and heart health. It is been researched that probiotics are good for gut health, which in turns it does make an impact on individual mental health. Probiotics helps in reducing anxiety, stress and depression. More caution has to be taken with children; they should be encouraged for outdoor games. Unfit children are prone to cardiovascular and chronic diseases. Methodical exercise and physical activities along with healthy diet has a good effect on physical, mental and psychological leads a child to be better at learning. To pack nutrients in the child parents should serve fruit smoothies and raw vegetables like cucumber, carrots and tomato. Control of Fridge should be there at home and a no to junk and processed food. Spare a special thought for the girls as during menstruation they lose quite an amount of blood, thus dark leafy vegetables are good for them on a daily basis. The onus is on the parents to be a role model and lead a healthy life for the family.