Mental Health

Mental health is all about the way we think, feel and behave, particularly our cognitive and emotional wellbeing. The WHO (World Health Organization) refers to it as “a state of wellbeing in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.” With this, having great mental health not only refers to the ability of the mind to think, but an over-all well-being in which the mind is able to perform its tasks without being burdened and accept the many challenges that life may give.

Having a good mental health means the absence of mental disorders. The country which is said to have the highest incidence of people with mental health problems is the USA, and the UK which approximately has 25% of its people. Good mental health will affect a person’s daily activity, relationships and physical health, as well as allow him to enjoy life by maintaining a balance between activities in order for him to achieve psychological flexibility.

Mental Disorders

The NIMH (National Institute of Mental Heath) says that mental health problems are common, not only in the USA, but all over the world. A quarter of a million people are confined to psychiatric hospitals and about 4,000 people commit suicide each year in the United Kingdom alone. The most common forms of mental health problems are anxiety disorders, mood disorders and depression.

Anxiety disorders are the most common mental problems. People suffering from this often have severe fear or anxiety related to objects, places and situations, brought about from birth or trauma from experience. Examples of anxiety disorders are phobias, whether it be extreme fear of objects (simple phobia), fear of people’s judgments (social phobia), and situations where getting away becomes difficult (agoraphobia). Another example is panic disorders where a person suddenly experiences extreme terror and begins to panic.  Others include obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PSTD).

Another kind of mental illness, mainly considered as serious, are schizophrenic disorders where sufferers come from 15 to 25 years old. They often experience fragmented thoughts and find it hard to process information. Delusions and hallucinations come from schizophrenia, as well as lack of motivation, withdrawal and bad mood.

Mood disorders are also mental illnesses, most commonly known as depressive disorders. Patients experience sudden mood changes and disturbances involving mania or depression. Examples of these mood disorders include bipolar disorder, where the patient alternately experiences euphoria and depression, where it is known to be a manic-depressive illness. Dysthymia is a mild chronic depression in which the patient loses interest in activities once enjoyed – but to a lesser extent than major depression, and has a feeling of being ill even when he is not. Major depression is a mood disorder where the patient loses interest in events and activities he/she enjoys and also shows prolonged and extreme sadness. The seasonal affective disorder (SAD) is a kind of major depression, but brought about by the lack of sunlight – this typically happens during winter season.

There are many ways to treat mental illnesses like anxiety, depression and mood disorders. Many people consult psychiatrists for immediate treatment. However, a proverb always says “Prevention is better than cure”, and with this fact, there are nutrients in our daily diet that helps boost the mood, relieves anxiety and helps with depression if taken in proper amounts.

Nutrients for the Mood

Nutrients are necessary for all the body’s functions, and this does not exclude our brain. The brain is dependent on nutrients that boost our mood for lack of such nutrients will allow the setting in of anxiety and depression. These conditions could be treated with anti-depressants, but what we do not know is that they could be easily remedied with the proper nutrients.

• Chromium

People who lack the essential mineral chromium experiences mood swings, over-reaction in minor issues and feels tired without any reason during the day. This mineral helps in soothing the blood sugar levels. Scientists from Duke University discovered that chromium picolinate consumption has shown significant effects on patients suffering from typical depression according to Psychology Today. Excellent sources of chromium would be onions, tomatoes, romaine lettuce, whole grains and potatoes.

• Magnesium

Serotonin is known to be the brain’s “happy chemical” which brings about positive mood to a person, and this serotonin needs the mineral magnesium. Low supply of magnesium, as a result, leads to sleeplessness, anxiety and depression. Dietary sources of magnesium include spinach, Swiss chard, peppermint, pumpkin seeds, halibut, broccoli, turnip greens, and mustard greens.

• Amino Acids

Like magnesium, amino acids can also raise serotonin levels of the brain. Other amino acids that can help in mood swings are phenylalanine and tyrosine. Examples of amino acids are rye, wheat, rice, meat, green leafy vegetables, lima beans, sesame seeds, almonds and many more.

• Omega 3 fatty acids

Consumption of omega 3 fatty acids that can be found in oily fishes and cod liver oil have been studied and proven to pose great benefits on the human body. According to studies, consuming a diet high in omega 3 fatty acids causes significant improvement in severely depressed persons, even better than what anti-depressants may give.

• Vitamin B

For individuals over the age of 50, folic acid, Vitamins B6 and B12 are recommended to help in cases of depression or brain fog. This is because levels of Vitamin B are lower in older people for it is not very well absorbed. Food sources include green leafy vegetables, berries, sweet corn, legumes, whole-grain products, liver, and wheat germ.

• Vitamin D

Vitamin D can most commonly be absorbed through the sunlight – but ironically, there are still a lot of people who are suffering from Vitamin D deficiency. Studies have shown that there is a correlation between deficient vitamin D levels and depression. This is evident in people who live in cold Northern climates who, in winter, often feel irritable, depressed and angry due to the lack of exposure to sunlight. However, this can still be remedied through supplementation of Vitamin D, or much better, getting it directly from exposure to sunlight each day.

Sources
naturalnews.com
health.am
medicalnewstoday.com