In the weekly workshop on healthy habits led by nursing with patients admitted to the Galatea Clinic, it has been detected that, even though they are health professionals, they are unaware of very important aspects of the relationship between a balanced diet and mental health. In fact, although the brain represents only 2-3% of body weight, it is responsible for 20% of the energy we expend on a daily basis.
On the other hand, the work shifts, the care load, the poor quality of meals in some workplaces, among other aspects, do not help to preserve good routines or adequate meal times either, and can have a negative impact on psychophysical well-being .
One of the five workshop sessions is dedicated exclusively to raising awareness of the importance of diet care and promoting realistic and healthy eating habits.
Nutrients are known to influence cognitive functions (memory, concentration and performance), our emotional state and key biological functions such as sleep and alertness. Among other hypotheses, it is argued that foods that affect behavior do so by influencing neurotransmitter levels, particularly serotonin. The foods that most affect this neurotransmission system are carbohydrates and proteins.
A balanced diet and diet should be governed by three general principles:
1. Cover the caloric or energy needs of the body.
Individual energy needs depend on body composition, age, gender and level of physical activity. It is the only factor on which we can influence to modify our energy expenditure.
2. Provide the necessary nutritional requirements:
- Proteins: 12-15%
- Carbohydrates: 55-60%
- Lipids: 30%
3. Eat a balanced and varied diet, eating foods from all groups.
It is very important not to skip any meal and to make a proper distribution of energy and food eaten at each meal. The daily distribution should be:
- 25% for breakfast (in two doses, when getting up and mid-morning).
- 35% for food.
- 15% for snack.
- 25% for dinner.
The Mediterranean diet allows, without great effort, to guarantee this balance. It is also important to respect meal times so as not to spend many hours fasting and avoid copious meals before bedtime, as well as avoiding alcohol, tobacco and stimulants.
Some foods provide essential nutrients for emotional well-being:
Essential amino acids:
Tryptophan (building block of proteins). The brain uses it for the synthesis of serotonin. It helps induce sleep naturally (by acting as an internal clock and determining sleep-wake cycles), reduces anxiety and tension, and may have a mild antidepressant effect. Some foods rich in tryptophan are: oily fish, eggs, turkey, chicken, legumes, dairy products, rice, some fruits (kiwi, banana, pineapple, avocado), nuts, cereals.
Precursor amino acids of dopamine (phenylalanine and tyrosine): dopamine is a neurotransmitter related to the body's level of alertness, some cognitive functions (such as memory) and also to mood. Some foods rich in phenylalanine are: eggs, meat, milk and dairy products, oily fish, legumes, nuts, cocoa. Those that provide us with tyrosine are those that have high amounts of protein, such as meats (poultry, beef and pork), eggs, cheese and legumes.
Vitamins: all of the B group have a favorable influence on the functioning of the brain and the nervous system. The deficiency states of this group can cause irritability, mental confusion, lack of concentration and memory. In the most severe cases, even lethargy and depression. Some foods rich in B vitamins are: whole grains, legumes, eggs, fish, milk, beef and pork.
Minerals: involved in the synthesis of serotonin and other neurotransmitters. For example, iron deficiencies can affect the ability to concentrate, focus and remember, and decrease cognitive performance. Sometimes, pictures of apathy and lack of energy can be due to anemia due to lack of iron (iron deficiency anemia). Some foods rich in iron are: seafood, spinach, liver meat and other organs, legumes, red meat, quinoa, tofu.
Omega-3 fatty acids: Recent studies have found an inverse relationship between the levels of this type of lipid and mood. Some foods rich in Omega-3 are: olive oil, seeds, nuts, shellfish, avocado, green leafy vegetables.
So let's not forget that a comprehensive approach to mental health requires a balanced diet.
