In this article about how nutrition and training contribute to your mental health: Blue Monday. Perhaps we feel this way because this day is named so, but the fact remains that January is not really the most enjoyable month of the year. The cozy days before Christmas are behind us, and summer seems miles away. The winter blues hit many people. Therefore, we thought it was time to explore how nutrition and training can contribute to a strong and positive state of mind. Because that is exactly what we need right now.
How nutrition and training contribute to your mental health explained
Nutrition and your mental health
Earlier, we explained that following a strict diet can have negative effects on your brain. This can be explained by the expectations we have beforehand (nocebo effect). When you think you will struggle and feel moodier, more tired, and hungrier, you will experience this sooner. Feeling mentally positive and strong through nutrition starts with creating a healthy but especially realistic eating pattern. Additionally, there are several important substances found in food that contribute to your mental health.
Serotonin
Serotonin is a neurotransmitter and hormone with an important role in our brain chemistry. It regulates our moods and behavior. When we have enough serotonin in our body, we feel good. Additionally, it regulates several vital bodily functions such as the immune system, kidney function, heart and blood vessels, and digestion. Serotonin can be obtained from food by consuming foods rich in tryptophan. This substance is converted into serotonin and is found in many protein-rich foods such as meat, fish, beans, and eggs.
Blood sugar balance
There is a direct link between your mood and the balance of your blood sugar levels. Eating a lot of sugar leads to sudden spikes and drops in the amount of glucose in your blood. All carbohydrates are broken down into glucose, and your brain runs on glucose. The more unbalanced your blood sugar is, the more intense your mood swings will be. Therefore, it is advisable to limit the amount of refined sugars and carbohydrates (white bread, pasta, candy, cookies, etc.).
Supplementing: vitamin D & magnesium
The body produces vitamin D under the influence of sunlight on the skin. This substance is necessary to absorb calcium from food and helps with the proper functioning of muscles and the immune system. In winter, we see less sunlight, which can lead to a deficiency and make us feel weaker more quickly. Therefore, supplementing vitamin D may be advisable. We also previously described why it can be beneficial to supplement magnesium. Magnesium is the counterpart of the stress hormone cortisol and ensures that important neurotransmitters in our brains relax. This can lower the stress level in the body. It also helps to lower blood pressure and aids in glucose transport.
Training and your mental health
In addition to a balanced diet, training can also contribute to good mental health. There are several reasons and theories to mention. For instance, training leads to a more positive self-image, as you feel better in your skin and feel healthier and more productive. Furthermore, strong physiological reactivity to stressors also has positive effects on mental health in daily life. Simply put, when you have strong endurance and can endure or push through during workouts, you will also stand stronger in daily life because your self-worth is increased. Besides these psychological effects, there are also physiological effects of training on your mental health. It appears that your brain produces serotonin during training, and you are now aware of the effects of this. Additionally, training is said to have a stimulating effect on other parts of the brain, such as the stimulation of nerve cells, the functioning of the adrenal cortex, and the operation of neurotransmitters.
Don’t feel blue, we got you!
It is clear that nutrition and training contribute to good mental health. Create a realistic dietary pattern, eat enough protein-rich foods such as fish, meat (chicken, beef), and eggs, and avoid refined sugars that disrupt your blood sugar levels. Supplementing with magnesium and vitamin D is recommended. Additionally, it is good to exercise at least twice a week. This will make you more satisfied with yourself, feel mentally stronger, and promote the production of positive substances in your brain. With these tips, you will get through those winter months! 😉
Sources:
Ruthford et al. (2009) Magnesium for depression. Effect of magnesium supplementation on depression status in depressed patients with magnesium deficiency: A randomized, double-blind, placebo-controlled trial.
Psych Fysio
http://www.earth-matters.nl/5/5416/gezondheid/over-het-verband-tussen-depressie-en-voeding.html
Also read: Pull-ups · more articles on our blog · personal training at Daadkracht.
