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Nourishing the Mind: The Connection Between Nutrition and Mental Health

As we observe World Mental Health Day, it’s essential to recognise how our diet influences our mental well-being. Research consistently shows that what we eat can significantly affect our mood, cognitive function, and overall mental health. This article will delve into the science behind nutrition and mental health, explore specific foods that can enhance our well-being, and provide an easy breakfast recipe to kick-start your day positively.

 

The Science Behind Nutrition and Mood

The brain requires various nutrients to function optimally. Nutrients such as omega-3 fatty acids, vitamins B6, B12, D, and minerals like magnesium and zinc play crucial roles in brain health. For instance, omega-3 fatty acids, found in fish and flaxseeds, are linked to reduced symptoms of depression and anxiety. They support the structure of brain cells and promote communication between neurons.

Similarly, B vitamins are crucial for energy production and the synthesis of neurotransmitters, which regulate mood. A deficiency in these vitamins can lead to symptoms of depression and fatigue. Vitamin D, often referred to as the “sunshine vitamin,” is essential for mood regulation as it influences serotonin levels in the brain.

 

Foods That Boost Mental Health

  1. Fatty Fish: Rich in omega-3 fatty acids, fish like salmon, tuna, sardine and mackerel can improve mood and cognitive function.
  2. Leafy Greens: Spinach and kale are high in folate, which is linked to lower rates of depression.
  3. Nuts and Seeds: These foods are good sources of magnesium, a mineral that plays a crucial role in the synthesis of neurotransmitters such as serotonin, which helps regulate mood and anxiety.
  4. Berries: Blueberries, strawberries, blackberries, and raspberries are rich in antioxidants, particularly flavonoids, which have been linked to reduced symptoms of depression and anxiety.
  5. Whole Grains: Foods like oats and brown rice provide complex carbohydrates that help maintain stable blood sugar levels, contributing to a balanced mood.
  6. Banana: Rich in tryptophan, which acts as a precursor to serotonin, known as the “feel-good” neurotransmitter due to its role in promoting well-being and happiness. Additionally, serotonin helps regulate sleep patterns by influencing the sleep-wake cycle and is a precursor to melatonin, the hormone responsible for controlling sleep.

 

The Role of Gut Health

Recent studies have shown a strong connection between gut health and mental health, often referred to as the gut-brain axis. A healthy gut microbiome can influence mood and cognitive function. Probiotic-rich foods such as yogurt, kefir, natto, kimchi, and sauerkraut can promote a healthy gut environment, potentially reducing anxiety and depression.

 

Mindful Eating Practices

Mindful eating is about being present during meals, focusing on the food, and recognising hunger and satiety cues. This practice can lead to healthier food choices and a more positive relationship with food. Here are some tips for incorporating mindful eating into your daily routine:

  • Eat Without Distractions: Turn off your phone and television during meals.
  • Savour Each Bite: Take time to appreciate the flavours and textures of your food.
  • Listen to Your Body: Pay attention to your hunger signals and eat until you’re satisfied, not stuffed.

 

 

Easy Breakfast Recipe: Happy Smoothie Bowl

This simple and nutritious breakfast is packed with omega-3s, vitamins, and antioxidants to boost your mood and energy levels.

Ingredients:

  • 1 ripe banana
  • 1 cup spinach
  • 1 tablespoon ground flaxseed
  • 1 cup unsweetened plant-based milk (e.g. almond milk, soymilk, oat milk, or rice milk)
  • 1/2 cup mixed berries (e.g. blueberries, strawberries, blackberries, or raspberries)
  • 2 tablespoons nuts (e.g. walnuts or almonds)

 

Instructions:

  1. In a blender, combine the banana, spinach, flaxseeds, and plant-based milk. Blend until smooth.
  2. Pour the mixture into a bowl and top with mixed berries and nuts. Ready to serve.

 

Conclusion

As we celebrate World Mental Health Day, let’s remember the powerful impact of nutrition on our mental health. By incorporating nutrient-rich foods into our diets and practising mindful eating, we can nourish not only our bodies but also our minds. Start your day with a healthy breakfast and take a step towards better mental well-being.

 

 

餵養心靈：營養與心理健康的聯繫

 

在世界心理健康日之際，認識我們的飲食如何影響心理健康至關重要。研究不斷顯示，我們吃的東西會顯著影響我們的情緒、認知功能和整體心理健康。本文將探討營養與心理健康之間的科學聯繫，探索可以增強我們福祉的特定食物，並提供一個簡單的早餐食譜，讓你以積極的方式開始新的一天。

 

營養與情緒背後的科學

大腦需要各種營養素才能最佳運作，奧米加三脂肪酸、維他命B6、B12、D，以及如鎂和鋅等礦物質在大腦健康中扮演著重要角色。例如，魚類和亞麻籽中的奧米加三脂肪酸與減少抑鬱和焦慮的症狀有關。它們支持腦細胞的結構並促進神經元之間的溝通。

同樣，B族維他命對能量產生和神經傳導物質的合成至關重要，這些神經傳導物質調節情緒。這些維他命的缺乏可能導致抑鬱和疲勞的症狀。維他命D，通常被稱為「陽光維他命」，對情緒調節至關重要，因為它影響大腦中的血清素水平。

 

促進心理健康的食物

  1. 油性魚類：如三文魚、吞拿魚、沙甸魚和鯖魚，富含奧米加三脂肪酸，有助改善情緒和認知功能。
  2. 綠葉蔬菜：菠菜和羽衣甘藍富含葉酸，與較低的抑鬱率有關。
  3. 堅果和種子：這些食物是鎂的良好來源，鎂在血清素等神經傳導物質的合成中扮演重要角色，有助調節情緒和焦慮。
  4. 莓果：藍莓、草莓、黑莓和覆盆子富含抗氧化劑，特別是類黃酮，與較少抑鬱和焦慮的症狀有關。
  5. 全穀類：如燕麥和糙米提供複合碳水化合物，有助維持穩定的血糖水平，從而促進情緒平衡。
  6. 香蕉：富含色氨酸，作為血清素的前體，因其促進幸福感和快樂感而被稱為「快樂」神經傳導物質。此外，血清素還幫助調節睡眠模式，通過影響睡眠覺醒週期，並且是調控睡眠的荷爾蒙褪黑素的前體。

 

腸道健康的角色

最近的研究顯示腸道健康與心理健康之間存在著密切的聯繫，這種聯繫被稱為腸腦軸。健康的腸道微生物群可以影響情緒和認知功能。富含益生菌的食物，如乳酪、克菲爾、納豆、泡菜和酸菜，可以促進健康的腸道環境，可能減少焦慮和抑鬱。

 

正念飲食的實踐

正念飲食是指在用餐時保持當下，專注於食物，並認識到飢餓和飽足的信號。這種做法可以導致更健康的食物選擇和更正面的飲食關係。以下是將正念飲食融入日常生活的一些提示：

  • 專心地用餐：在用餐時關掉手機和電視。
  • 細嚐每一口：花時間欣賞食物的味道和質感。
  • 聆聽自己的身體：注意自己的飢餓信號，直到滿足為止，而不是吃得過飽。

 

簡單早餐食譜：快樂燕麥碗

這款簡單而營養的早餐富含奧米加三、維他命和抗氧化劑，有助於提升情緒和能量水平。

材料：

  • 1 隻熟香蕉
  • 1 杯菠菜
  • 1 湯匙亞麻籽粉
  • 1 杯無糖植物奶（如杏仁奶、豆奶、燕麥奶或米奶）
  • 1/2 杯混合莓果（如藍莓、草莓、黑莓或覆盆子）
  • 2湯匙堅果（如合桃或杏仁）

 

做法：

  1. 在攪拌機中，將香蕉、菠菜、亞麻籽和植物奶混合，攪拌至光滑。
  2. 將混合物倒入碗中，並用混合莓果和堅果裝飾，即成。

 

結論

在慶祝世界心理健康日之際，讓我們記住營養對心理健康的重大影響。通過將營養豐富的食物納入我們的飲食中，並實踐正念飲食，我們可以滋養自己的身體，同時也滋養心靈。以健康的早餐開始你的一天，向更好的心理健康邁出一步。

 

 

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Nourishing the Gut for a Healthy Mind: Celebrating World Health Day 2024

On World Health Day 2024, let’s delve into the fascinating world of our gut microbiome and its profound impact on our overall well-being. The gut microbiome, a complex ecosystem of microorganisms residing in our digestive tract, is an integral part of our health that influences everything from our metabolism to our mood. Understanding the gut-brain axis and nurturing our gut health through nutrition can lead to a happier, healthier life.

 

The gut-brain axis is a bidirectional communication network that links the enteric nervous system of the gut with the central nervous system of the brain. This intricate relationship means that our gut health can influence our mental state, earning the gut the nickname “the second brain.” The gut microbiota plays a pivotal role in this axis, producing various neurotransmitters and signalling molecules that can affect brain function and mood.

 

So, how can we support this crucial aspect of our health through diet? Here are some practical tips for fostering a healthy gut microbiome:

  1. Boost Fibre Intake: Incorporate a variety of high-fibre foods like fruits, vegetables, whole grains, nuts, and seeds. These act as prebiotics, feeding the good bacteria in your gut.
  2. Embrace Dietary Diversity: Aim for at least 30 different plant-based foods each week to encourage microbial diversity.
  3. Enjoy Fermented Foods: Include fermented foods like yogurt, kefir, natto, miso, tempeh, sauerkraut, kimchi, and kombucha, which contain probiotics that can help balance your gut flora.
  4. Stay Hydrated: Drinking plenty of water aids digestion and helps maintain the mucosal lining of the intestines.
  5. Limit Processed Foods: Ultra-processed foods that are high in sugar, saturated fat, salt and preservatives can disrupt your gut microbiome. Examples include sausage, frozen ready meals, sugary sodas, instant noodles and candies. Opt for whole, unprocessed ingredients whenever possible.
  6. Practice Mindful Eating: Take the time to chew your food thoroughly, which can aid digestion and absorption of nutrients, benefiting your gut microbiota.

The link between gut health and mental health is supported by numerous studies. For instance, an imbalance in the gut microbiota has been associated with various mental health issues, including anxiety and depression. By nurturing our gut microbiota through diet, we can potentially improve our mental health and resilience to stress.

Now, let’s put these tips into practice with a delicious and nutritious vegan recipe that’s sure to delight your taste buds and your gut bacteria.

Vegan Tofu Stir-Fry

Serves 2

Ingredients:

400g extra firm tofu, diced

2 cloves garlic, minced

1 slice ginger, grated

1 medium carrot, shredded

1 cup snap peas

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 tablespoon sesame oil

1 tablespoon soy sauce

Salt and pepper to taste

 

Instructions:

  1. Heat oil in a large non-stick pan over medium heat. Add tofu and cook until golden brown. Remove from the pan and set aside.
  2. In the same pan, sauté garlic and ginger until slightly softened. Add carrot and stir-fry for about 3 minutes until slightly softened.
  3. Add snap peas and bell peppers. Stir-fry for about 2 minutes.
  4. Return tofu to the pan, toss everything together with soy sauce and heat through.
  5. Season with salt and pepper to your liking. Ready to serve.

*This dish can be served with cooked brown rice or soba noodles*

 

Nutritional Analysis (per serving):

Calories: 251 kcal

Protein: 19g

Total fat: 11g

Total Carbohydrates: 22g

Fibre: 5g

 

This recipe is not only a feast for the eyes with its vibrant colours but also a treat for your gut microbiota, providing a rich source of plant-based proteins and dietary fibre. By incorporating such gut-friendly meals into your diet, you can take a proactive step towards enhancing your gut-brain axis and, consequently, your mental and physical health.

 

滋養腸道，保持健康心態：慶祝 2024 年世界衛生日

在 2024 年世界衛生日，讓我們深入了解腸道微生物組的世界及其對我們整體健康的深遠影響。 腸道微生物組是存在於我們消化道中的複雜微生物生態系統，是我們健康不可或缺的一部分，影響著從新陳代謝到情緒的一切。 了解腸腦軸並透過營養培養腸道健康可以帶來更快樂、更健康的生活。

腸腦軸是一個雙向通訊網絡，將腸道的腸神經系統與大腦的中樞神經系統連接起來。 這種錯綜複雜的關係意味著我們的腸道健康可以影響我們的精神狀態，因此腸道被稱為「第二個大腦」。 腸道微生物群在此軸中發揮關鍵作用，產生各種會影響大腦功能和情緒的神經傳導物質和訊號分子。

那麼，我們如何透過飲食來支持我們健康的這一重要面向呢？ 以下是培養健康腸道微生物組的一些實用技巧：

  1. 增加纖維：加入各種高纖維食物，如水果、蔬菜、全穀類、堅果和種子。 它們充當益生元，為腸道中的有益細菌提供營養。
  2. 膳食多樣化：每週至少吃 30 種不同的植物性食物，以促進微生物多樣性。
  3. 發酵食品：包括乳酪、克菲爾、納豆、味噌、天貝（印尼發酵黃豆餅）、德式酸菜、泡菜和康普茶等發酵食品，它們含有益生菌，有助於平衡腸道菌叢。
  4. 補充水分：喝足夠的水有助於消化並有助於維持腸道黏膜內壁。
  5. 限制加工食品：富含糖、飽和脂肪、鹽和防腐劑的超加工食品會破壞腸道微生物組， 例如香腸、冷凍即食食品、汽水、即食麵和糖果。 盡可能選擇完整的、未加工的食材。
  6. 正念飲食：花時間徹底咀嚼食物，可以幫助消化和吸收營養，有益於腸道微生物群。

 

腸道健康與心理健康之間的關聯得到了許多研究的支持。 例如，腸道微生物群的不平衡與各種心理健康問題有關，包括焦慮和憂鬱。 透過飲食培育腸道微生物群，我們可以改善我們的心理健康和抗壓性。

現在，讓我們將這些技巧付諸實踐，製作美味又營養的純素食譜，以滿足您的味蕾和腸道細菌的需求。

 

純素豆腐炒雜菜

2人份

食材：

400克硬豆腐，切塊

2 瓣大蒜，切碎

1 片生薑，切碎

1 條甘筍，切絲

1 杯豌豆

1 個紅甜椒，切片

1 個黃甜椒，切片

1湯匙芝麻油

1湯匙豉油

鹽和胡椒調味

 

做法：

  1. 易潔鑊用中火加熱油， 加入豆腐塊，煮至金黃色。 從鑊中取出並放在一邊。
  2. 在同一個鑊中，爆香大蒜和薑。加入紅蘿蔔，炒約​​3分鐘至稍微變軟。
  3. 加入豌豆和彩椒，炒約2分鐘。
  4. 將豆腐放回鑊中，加入豉油攪拌，將所有食材炒至熟透。
  5. 依照自己的喜好加鹽和胡椒調味，即成。

*這道菜可配搭糙米或蕎麥麵一併進食*

 

營養分析（每份）：

卡路里：251大卡

蛋白質：19克

總脂肪：11克

總碳水化合物：22克

纖維：5克

 

此食譜不僅顏色鮮豔吸引，還為您的腸道微生物群提供豐富的植物性蛋白質和膳食纖維來源。 透過將此類有益於腸道的飲食納入您的飲食中，以增強您的腸腦軸，從而促進您的身心健康。

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5 Foods To Boost Your Mood Naturally

By Sally Shi-po POON (Registered Dietitian)

What we eat may affect the way we feel. Latest research found that a Mediterranean diet comprising higher intakes of fruit and vegetables, fish and whole grains, was associated with lowered risk of depression in adults. Dietitian Sally Shi-po POON suggests the following foods to help you boost your mood naturally:

 

  1. Germinated brown rice

Germinated brown rice is rich in gamma-aminobutyric acid (GABA) that may help us relax and improve mood.  The amount of GABA in germinated brown rice was found to be 10 times more as compared to milled white rice and two times more than that of brown rice. It is very important to eat regular meals containing carbohydrates to make sure you will have stable amount of glucose in your blood throughout the day. Your brain needs glucose for concentration. Healthy sources of carbohydrates include whole grains, vegetables, fruits, legumes and low fat dairy. Not having enough glucose in the blood makes us feel tired and grumpy.

 

  1. Chicken

Chicken is rich in tryptophan – an amino acid that makes serotonin to boost your mood. More of this may cross to the brain when carbohydrate foods are eaten. Your body will get plenty of tryptophan if you eat a variety of protein-rich foods including meat, poultry, fish, seafood, eggs, dairy products, lentils, legumes, nuts and seeds.

 

  1. Spinach

Spinach is an excellent source of folate, a B vitamin that may help reduce the risk of depression. Asparagus, beef liver, Brussels sprouts, orange, kidney beans, and fortified breakfast cereals are also good sources of folate. Since it is a water-soluble vitamin, it is lost easily during cooking. This can be reduced by steaming or microwaving vegetables instead of boiling.

 

  1. Sardines

Sardines are rich in omega-3 fatty acids, which may help lower the risk of depression. Aim for at least two servings of fish a week, each serving is 3.5 ounce (100g) cooked. Other fish like salmon, mackerel, herring, trout, and albacore tuna are also high in omega-3 fatty acids.

 

  1. Green tea

Green tea contains L-theanine – an amino acid that may help us stay calm and relaxed. At the same time, it works with the caffeine to improve concentration on mental tasks. It is vital to drink adequate fluids throughout the day as research shows that even a minor degree of dehydration can affect your concentration and mood. Aim for 6 to 8 glasses (1.5 to 2 litres) fluid per day: water, low-fat milk, plant-based milk, soups, tea and coffee all count.

 

Keep in mind that tea and coffee contain caffeine and drinking too much can cause health problems such as insomnia, headaches, dehydration, restlessness, and anxiety. Some people are more sensitive to the effects of caffeine than others. Up to 400mg of caffeine a day appears to be safe for most healthy adults, approximately the amount of caffeine in 4 cups of coffee.

 

Alcohol is a diuretic – drinking too much can lead to dehydration and B vitamin deficiencies, and can make you more depressed or anxious! Try to limit your alcohol intake to no more than 2 to 3 drinks on no more than 5 days per week.

 

As a rule, having regular meal patterns in a Mediterranean style will provide all the essential nutrients for both good health and good mood. Bon appétit!

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-foods-to-naturally-boost-your-mood 

 

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5 Dietitian-approved Foods To Fight Inflammation

By Sally Shi-po POON (Registered Dietitian)

Inflammation can be a long-term physiologic response to environmental toxins, infection, poor nutrition, stress, and aging. Chronic inflammation causes damage to body cells and eventually lead to diseases such as cancers, heart disease, diabetes, arthritis, depression, and Alzheimer’s disease. Studies have found that some nutrients from natural foods are safe and effective to help combat inflammation in the body. Here are 5 anti-inflammatory foods that I suggest:

1. Salmon
Salmon is an excellent source of omega-3 fatty acids that have been shown to have anti-inflammatory properties. A study found women who ate more omega-3 had lower levels of inflammatory markers in the blood reflecting lower levels of inflammation, which might explain in part the effects of these fatty acids in preventing cardiovascular disease. The American Heart Association recommends eating fish (particularly fatty fish) at least two servings a week, each serving is 3.5 ounces cooked. Other fatty fish like albacore tuna, herring, lake trout, mackerel, and sardines are also high in omega-3 fatty acids.

2. Beans
Beans are rich in dietary fibre, antioxidants, and anti-inflammatory compounds, which help lower the levels of C-reactive protein (CRP), one of the key markers of inflammation in the blood. Studies have found that a high fibre diet helps to reduce CRP levels. Fruits, vegetables, and whole grains also contain plenty of dietary fibre and antioxidants, which can fight inflammation.

3. Walnuts
Walnuts are packed with omega-3 fatty acids, dietary fibre, and phytonutrients that can protect against inflammation and promote healthy aging. Although nuts and seeds have anti-inflammatory benefits, they are high in calories so be mindful of portion sizes. Whilst the number of nuts per serving varies by type, a typical serving is 1 ounce (about 1/4 cup) or a small handful. One ounce of English Walnuts equals 14 halves.

4. Extra virgin olive oil
Extra virgin olive oil is the fresh juice that is squeezed directly from the olive fruit, it is credited as being one of the healthful components of the Mediterranean diet. Extra virgin olive oil is not refined or extracted using chemicals or heat, leaving it high in natural antioxidants, such as oleocanthal, which have significant anti-inflammatory properties. Although olive oil has lots of health benefits and tastes good in salad or pasta, it is energy dense so eating too much can cause weight gain. The healthy eating guideline recommends using 4 to 6 teaspoons of oil in your cooking or salad dressing a day.

5. Turmeric
Turmeric is very popular in grocery stores lately due to its promising anti-inflammatory benefit. Curcumin is the key active compound in turmeric but its absorption is poor. Consuming curcumin with some black pepper and healthy oils can enhance its absorption. It goes well with grains, beans, vegetables and white meats; and can enhance the flavour of soups and stews.

Extra tips on anti-inflammatory eating:
Foods that contribute to inflammation are the same ones generally considered bad for our health, including deep-fried foods, sugar-sweetened drinks, refined carbohydrates (such as white bread and pastries), red meat and processed meats. In general, an anti-inflammatory diet means your plate is dominated by a variety of colourful fruits, vegetables, whole grains, fish, nuts and healthy oils.

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-dietitian-approved-foods-to-fight-inflammation

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