Does What You Eat Affect Your Mental Health?

Your diet plays a crucial role in your mental health. Eating the right foods can boost your mood, while unhealthy choices may increase feelings of anxiety or depression.

 

Foods for better mental health

Incorporate these foods into your meals to support your mental well-being:

• Fatty fish: Rich in omega-3 fatty acids, fatty fish like salmon and mackerel can help reduce depression.
• Whole grains: Foods like oats and brown rice provide steady energy, helping to prevent mood swings.
• Leafy greens: Spinach and kale are high in folate, which may decrease depression and fatigue.
• Fermented foods: Yogurt and kimchi contain probiotics that support gut health, which is linked to improved mood. 

 

Foods to limit or avoid

Reducing intake of certain foods can also benefit your mental health:

• Sugary snacks and beverages: High sugar intake can lead to energy crashes and increased anxiety.
• Processed foods: Items like chips and fast food often contain unhealthy fats and additives that may negatively affect mood. 
• Caffeine and alcohol: Both can interfere with sleep and may increase anxiety in some individuals.

 

Tips for healthy eating habits

• Meal prepping: Preparing meals in advance ensures access to nutritious options, reducing reliance on unhealthy choices.
• Mindful eating: Pay attention to your body's hunger cues and eat slowly to better enjoy your food and recognize fullness.
• Smart choices when dining out: Opt for grilled over fried foods, choose salads or vegetables as sides and request dressings or sauces on the side to control portions.

 

BCBS FEP resources to support your journey

The Blue Cross and Blue Shield Federal Employee Program (BCBS FEP) offers resources to help you maintain a healthy diet and improve mental well-being:

• Nutritional counseling through telehealth services: Access professional guidance on healthy eating habits from the comfort of your home.
• Daily Habits: Tools and tips to help you establish and maintain healthy routines.
• Weight management: Programs designed to support you in achieving and maintaining a healthy weight.
• Mental health: Access to services that support mental health and well-being.

 

By making informed food choices and utilizing available resources, you can positively impact your mental health and overall quality of life.

 

Sources:

• https://www.healthline.com/nutrition/diet-and-mental-health-can-what-you-eat-affect-how-you-feel?
• https://www.healthline.com/health/mental-health/surprising-foods-trigger-anxiety?
• https://www.healthline.com/nutrition/mood-food?