Mental Health diet: Try these diets to improve your mood and mental well-being

The right combination of food can raise the body’s health to optimal levels. But proper nutrition’s benefits do not end with the physical body alone - there are diets that help promote one’s mental health as well.

Mediterranean diet

As pointed out by MedicalNewsToday, there is no specific diet that can claim to have the best effect on one’s mental health but some diets are better than others. One of these better options is the Mediterranean diet, which is also popular for those who want to lose or maintain their weight.

The Mediterranean diet has been known to help lessen the symptoms of depression. The reason for this is that the diet is rich in Vitamin D, omega-3 fatty acids, methylfolate and s-adenosylmethionine.

Aside from being good for one’s mental health, this type of diet is also good for one’s overall health. It’s easy to see why this is a healthy option because the diet offers plenty of fruits and vegetables, whole grains, potatoes, nuts and seeds, olive oil, bean and pulses, low-to-moderate amounts of dairy products, fish and poultry, moderate amounts of wine and very little red meat.

Intermittent fasting

Well, technically this isn’t a diet but more of an eating pattern. In intermittent fasting, people can basically eat what they want - in moderation of course - then cease eating anything within a certain period of time. There’s evidence pointing out that this type of eating can improve mental well-being.

“Clinicians have noted that fasting could contribute to improvements in mood, as well as people's subjective sense of well-being, alertness, tranquility, and, in some cases, euphoria,” MedicalNewsDaily wrote. The publication noted that a study done in 2013 showed that those who did intermittent fasting experience significant decreases in tension, confusion, mood disturbances, and even anger.

There are other health benefits of intermittent fasting as well. According to Healthline, it can help prevent cancer, lowers risk of heart disease, fights the effects of aging, lowers insulin resistance as well as blood sugar levels, and increases human growth hormone which helps with cellular repair.

However, intermittent fasting is not for everyone. Those with sugar level issues such as hypoglycemia need to consult their doctors before giving it a try.

Low-calorie diet

Dieters already know that restricting calorie intake is one surefire way of losing weight. But not everybody knows that short term low calorie diet can also treat the symptoms of depression.

A study cited by MedicalDailyNews defined calorie restriction as decreasing one’s calorie intake between 30 to 40 percent. For instance, someone whose daily calorie consumption is 2,000 calories, needs to eat between 1,200 and 1,400 calories for the effects to be felt.

While the amount of calories is reduced, one must make sure to take the same amount of protein, minerals, and vitamins. One can take as much water as he wants because water has zero calories.

However, it’s best to consult a dietician or a doctor before one goes on a calorie-restrictive diet to make sure one is still eating the right mix of food even while bringing down the number of calories. It is also not advisable to go on a restrictive calorie diet for long periods of time.