Mental Health
What is mental health? When you look up its definition, it is defined as "a person's condition with regard to their psychological and emotional well-being". It can affect our everyday lives by affecting the way we think, feel, and act.
Learn more about mental health here: CDC.gov
At some point we've all felt stressed or anxious about something, right? Stressed about balancing school and work, or even anxious about being in large crowds and around people we don't know. It is normal to feel that way, but also important to to be mindful and take care of our mental health. There is a difference between poor mental health and mental illness, yet it can be confused for the same thing. Poor mental health is when we find it hard to think, feel, and act when it comes to daily stresses. Mental illnesses, also called mental health disorders, are conditions that are diagnosed. A few examples are depression, anxiety, and even eating disorders.
A couple common mental health disorders are anxiety and depression. According to the Anxiety and Depression Association of America, 322 million people worldwide live with depression. In the U.S., 16.5 million adults age 18 and older had experienced at least one major depressive episode in 2015. Those who are diagnosed with depression as a psychiatric disorder experience severe low mood and sadness, which tends to persist over time. There are many types of depression, but the most common one is Major Depressive Disorder. Symptoms include overwhelming sadness or a loss of interest, insomnia, a change in appetite, cognitive difficulties, and feelings of worthlessness, just to name a few. We've all felt a feeling of occasional anxiety, and we tell ourselves that it's a normal part of life. But, there are those who feel that their anxiety is persistent, uncontrollable, and overwhelming. When that type of anxiety interferes with your daily life, you may have an anxiety disorder. There are many types of anxiety disorders, just like depression. According to the World Health Organization, 1 in 13 people around the world suffer from anxiety, and they report that anxiety disorders are the most common mental illnesses worldwide.
Check out this website for more information about anxiety and depression: Anxiety and Depression Association of America
How can nutrition and fitness aid in your mental health?
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The nutrients we take in affects our body in many different ways, including our mental health. Macronutrients (nutrients we eat in big amounts) and micronutrients (nutrients we eat in small amounts) affect the way our body functions and not getting enough can be a problem. For now, we'll focus on macronutrients. Carbohydrates, like bread and pasta, provide a moderate but lasting effect on brain chemistry, mood, and energy level (Rao et al., 2008). This is because the production of serotonin and tryptophan are produced when carbohydrates are consumed. Protein, like meat and beans, affects brain function and mental health because many of the neurotransmitters in the brain are made of amino acids (the building blocks of protein). Dopamine, the "feel good" neurotransmitter, and serotonin, the "happy" neurotransmitter, are made from two amino acids. Without those, the brain can't make dopamine and serotonin. Fatty acids, like omega-3 fatty acids, are essential to brain function. Like protein, omega 3-fatty acids are precursors to neurotransmitters. Examples of foods with omega 3 are salmon, eggs, and soybeans. Overall, having a balanced diet can aid in mental health and just make you feel good!
Check out this article to learn more about nutrition and mental illnesses: Understanding Nutrition, Depression and Mental Illnesses
Now let's talk about fitness. Exercise is important for overall health, whether it be going out for a walk, lifting some weights, or even playing basketball. Working out and exercising while you're feeling down or anxious can make you feel good because it can make you forgot your worries and focus on the exercise at hand. It can also improve your memory, help you sleep better, and boost your overall mood. Doing moderate to intense exercise is beneficial, but in general, any exercise is good exercise.