Nutrition for Mental Well-Being: Nourishing Your Mind

The Link Between Nutrition and Mental Health

Have you ever felt “butterflies in your stomach” when you’re anxious or excited? Or have you lost your appetite when you’re sad or depressed? All this happens because your gut and brain are connected. Read on to learn more about this powerful connection.

Food’s Influence on Brain Chemistry

Serotonin:

• With the help of essential nutrients, such as vitamins B6, B9, C, iron and zinc, your body converts tryptophan (an amino acid) into serotonin, the feel-good hormone. Even though serotonin is a brain neurotransmitter, interestingly, 90% of serotonin is produced by your gut, making a healthy digestive system a key factor in maintaining a balanced brain chemistry.

Dopamine:

• Dopamine is made from tyrosine (another amino acid found in protein-rich foods) with the help of nutrients like B vitamins, copper, and iron. A healthy diet supports dopamine production, which fuels motivation, memory, and mood.

The Vagus Nerve:

• The vagus nerve is like a two-way phone line between your gut and brain, through which they constantly interact with each other. 

By consuming a healthy, balanced, nutritious diet, your gut communicates a positive signal to your brain, assisting you in being calm, concentrated and emotionally regulated. If you eat foods that are not gut-friendly, such as processed foods, high sugars and a lot of greasy foods, your gut starts to send stress signals to your brain through the gut-brain axis, which may initiate mood swings, anxiety, or brain fog.

There’s a fascinating, fast-growing field called “nutritional psychiatry” that explores the powerful connection between what you eat and how you feel. What makes it so exciting?

According to nutritional psychiatry,

• A poor diet is not just bad for your body, but is also a risk factor for mental illnesses.
• Diet and nutraceutical interventions (using food-derived substances or supplements for treatment) can be useful in treating mental disorders.
• Mental health is not just about the mind – it also depends on your gut health, gut microbiome, and nutrient availability.

How Poor Eating Habits Impact Mental Wellness

Poor eating habits can result in mental health issues such as:

• Depression.
• Anxiety.
• Brain fog.
• Low mood, irritability, and mood swings.
• Lack of motivation.
• Fatigue.
• Disturbed sleep.
• Increased risk of neurodegenerative diseases like Alzheimer’s.

Ayurvedic View of Mental Well-Being and Nutrition

According to Ayurveda, when a person follows a wholesome and balanced diet, there is no need for medicine, but if one continues to consume unhealthy foods, then even the best medicines will be of no use.

Ayurveda places profound importance on the food you eat. For every disease, Ayurvedic texts prescribe a specific diet: what to eat (Pathya) and what to avoid (Apathya) – because in Ayurveda, food isn’t just nourishment for the body – it shapes the very nature of your mind.

Navigating the Mind’s Qualities: Insights into Sattva, Rajas, and Tamas

There are three qualities of the mind – Sattva, Rajas, and Tamas. Here’s what each one of these means and how they’re related to the food you eat.

Sattva means clarity, purity, and a balanced state of mind. This quality of mind is nourished by consuming fresh, light and natural foods, such as fruits, vegetables, and grains.

Rajas represent the mental qualities of activity, passion, excitement, and restlessness. It is fueled by oily, spicy, stimulating foods, such as coffee, and some vegetables like onions and garlic.

Tamas means slowness of the mind, inertia, or dullness. This quality is increased by consuming foods that are heavy, processed, or stale, such as processed or refined foods, oily and fried foods, and overeating.

Here are some of the best Ayurvedic foods to enhance Sattva and boost your mental well-being:

• Ghee.
• Seasonal and locally grown fruits and vegetables.
• Red rice.
• Indian gooseberry.
• Cow’s milk.
• Nuts and seeds.
• Beans and legumes.
• Herbs and spices like coriander, fennel, turmeric, and holy basil.
• Honey.

The Influence of Digestive Fire on Mental Clarity

According to Ayurveda, Agni (digestive power) is the root of our life, body, mind, and senses. When Agni is strong and balanced, it supports emotional balance, mental clarity, and a sharp intellect.

When Agni is weak, digestion and assimilation will be weak, resulting in undigested food and Ama (toxins), which can cause brain fog, fatigue, and dullness in the body and the mind. 

The Mind-Body Connection in Ayurveda 

According to the principles of Ayurveda, your body is the primary instrument for living a purposeful and meaningful life. That’s why a healthy body is necessary –  to keep you mentally nourished and live with a purpose. 

The Ojas, or the vitality of the food that you consume, directly relates to the competence of your digestion. Foods and activities that are pleasing to your mind increase the Ojas, while excessive mental stress, worries, and/or depression will result in a deficit of Ojas and poor immunity.

Nutrients That Support Mental Health

Here’s a list of the best nutrients and Ayurvedic superfoods to nourish your mind.

Key Nutrients and Where to Get Them Naturally

Following is a list of brain-healthy nutrients and their sources. Incorporate these into your diet and keep your brain healthy and happy.

Ayurvedic Superfoods for the Mind

Now, we will look at some of the best time-tested Ayurvedic brain health boosters. 

• Indian pennywort (Brahmi) increases memory and focus, and it reduces stress. 
• Indian Ginseng (Ashwagandha) reduces stress and anxiety and improves sleep. 
• Indian Gooseberry (Amla) is rich in vitamin C and antioxidants, and it is good for the brain.
• Morning Glory (Shankhpushpi) is a brain tonic that stimulates brain functions. 

How can you add these herbs to your diet? You can make herbal teas or take them as a powder or supplements to promote and enhance mental well-being.

Hydration and Brain Health

Did you know that the human brain is composed of roughly 73% to 78% of water? That means even mild dehydration can leave you feeling off, anxious, or unable to focus on tasks.

Here’s what you can do to stay sharp and feel your best:

• Sip water often. Carry a water bottle with you while you’re travelling.
• Snack on juicy fruits and vegetables.
• Drink herbal teas made from herbs like Indian ginseng, Indian pennywort, or a glass of gooseberry juice.

Staying hydrated isn’t just good for your body – it’s essential for a healthy mind as well.

Daily Diet Tips for Better Mental Health

By now, you probably understand how much your dietary habits affect your mental health. Are you wondering what foods you should include in your diet to nourish your mind and stay sharp and focused?

The Ayurvedic professionals at Nirva recommend the following: 

Mind-Nourishing Eating Habits 

• Consume warm and freshly prepared food, which is easier to digest and calms the mind.
• Avoid eating processed, stale, and leftover food. These foods can disrupt digestion and create dullness and lethargy.  
• Eating at the same time every day helps promote digestive balance.
• Limit the intake of stimulants like caffeine and sugar. These may cause anxiety and sleep disturbances.
• Stay hydrated by drinking plenty of water.
• Include brain-nourishing Sattvic foods to support healthy brain function.

Balancing Blood Sugar for a Healthier Mind

A balanced and stable blood sugar level is important for your mental health. Both an increase and a decrease in blood sugar levels can result in cognitive issues like memory problems, loss of attention, inability to think clearly, anxiety, and fatigue.

How can you stabilise your blood sugar levels?

• Enjoy a balanced breakfast that is high in protein to ensure sustained energy and prevent sudden blood sugar, mood, and energy drops.
• Avoid skipping meals.
• Limit your intake of refined carbs and sugars.
• Snack on healthy nuts and seeds.
• Stay physically active and exercise regularly to improve insulin sensitivity.

Yoga, Breath, and Lifestyle Support for a Healthy Mind

By incorporating a daily routine that includes practices like Yoga and Pranayama (breathing exercises), you can calm your nervous system, sharpen your focus, and restore your inner balance.

Pranayama for a Healthy Mind

Breathing techniques can enhance mental well-being by activating the nervous system, reducing stress hormones, improving mood, and bringing on a sense of calmness.

• Alternate Nostril Breathing (Nadi Shodhana Pranayama) calms the mind and balances emotions.
• Humming Bee Breath (Bhramari Pranayama) stimulates the nervous system and induces relaxation. 
• Cooling Breath (Sheetali Pranayama) cools the mind and eases stress and anxiety.

Yoga Poses to Decrease Anxiety and Increase Focus 

These gentle Yoga poses help calm the mind, decrease stress and sharpen focus.

• The child’s pose and corpse pose help relieve stress and anxiety. 
• Tree pose and mountain pose help improve your concentration and stability of the mind and emotions. 
• Seated forward bend and standing forward bend poses have a calming effect on the mind. 

Daily Routines for Mental Balance 

Consider following these Ayurvedic daily routine practices (Dinacharya) to support your mental health and emotional balance.

• Wake up before sunrise, as it will invigorate your mental clarity and allow positive energy to flow. 
• A self-massage with warm oil before your bath will comfort your body and mind and relieve your mental stress and anxiety. 
• Practising Yoga, breathing exercises, or mindfulness can reduce your mental health issues. 
• Eat a light and early dinner to support digestion and sleep.

When to Get Professional Help 

Healthy foods and lifestyle changes are powerful strategies for maintaining mental health; however, at times, they are insufficient to help you feel mentally well. You should seek professional help if you experience any of these symptoms: 

• Feelings of sadness or depression persist for over two weeks. 
• Drastic, unexplained changes in your appetite or sleeping patterns. 
• Constant feelings of tiredness or exhaustion. 
• Excessive worrying or having panic attacks. 
• Avoiding friends, family, or activities you used to engage in. 
• Feelings of hopelessness or self-harm. 
• Stress is causing physical symptoms (e.g., headaches, digestive problems).

The Bottom Line

Don’t forget that food does not just nourish the body - it fuels the mind. Your gut and brain are closely linked, and every bite you take shapes how you think and feel. 

At Nirva Health, our doctors recognise this connection in your body and help you personally with dietary plans, Yoga classes and recommendations, Ayurvedic herbal protocols, and mind-body wellness coaching to support your balance physically, mentally, and emotionally. 

Schedule an appointment with Nirva’s expert Ayurveda and Yoga practitioners today! 

So choose wisely – because what you eat today becomes the way you think and live tomorrow!