The Importance of Nutrition for Your Body and Mind
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Nutrition is the biochemical and physiological process by which an organism uses food to support its life. (https://en.m.wikipedia.org/wiki/Nutrition) It's the process by which an organism gets its supply of nutrients required by its body and cells to stay alive." (https://punchng.com/the-role-of-nutrition-in-achieving-optimal-health-1/) At the most basic level, it's about eating a regular, balanced diet. (https://www.health.harvard.edu/topics/nutrition)
Nutrition and Physical Health
1. Reduce Risk of Diseases
As you may already know, having a nutritious and balanced diet helps to reduce the risk of various diseases, including heart disease, diabetes, stroke, certain cancers, high blood pressure, high cholesterol and osteoporosis. It can also help improve our ability to fight off illnesses. (https://www.cdc.gov/chronicdisease/resources/publications/factsheets/nutrition.htm, https://www.osteoporosis.foundation/health-professionals/prevention /nutrition & https://www.tuftsmedicarepreferred.org/healthy-living/importance-good-nutrition)
According to a study published in 2017, poor diet contributed to almost half of more than 700,000 deaths reviewed. And the deaths were caused by stroke, heart disease and Type 2 diabetes. The study has thus shown the profound impact that a person's food choices can have on their health. (https://health.clevelandclinic.org/a-poor-diet-increases-your-risk-of-dying-from-heart-disease-stroke-diabetes)
2. Strengthen the Immune System
According to https://www.medicalnewstoday.com, the immune system offers two lines of defence via innate immunity and adaptive immunity. Innate immunity consists of physical barriers, such as the skin and mucous membranes. Adaptive immunity, on the other hand, consists of specialised blood cells and proteins. (https://www.medicalnewstoday.com/articles/how-and-why-does-diet-influence-immune-function?c=372814382488#Can-diet-influence-the-immune-system?)
To strengthen your immune system, nutrition is indispensable. (https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/) If you suffer from malnutrition, you're likely to have a weakened immune system, which means that you're more likely to fall ill. Therefore, you should choose foods that provide a steady stream of key nutrients in order to strengthen your immune system. (https://nutritionstudies.org/how-does-nutrition-affect-the-immune-system/)
3. Energy
Every cell in our bodies depends on vitamins, minerals and other nutrients to generate energy. As such, our energy levels are greatly influenced by the nutrients we take in and absorb. (https://www.tuftsmedicarepreferred.org/healthy-living/importance-good-nutrition) So if we're suffering from nutrition deficiency, it can cause us to feel fatigued. (https://chopra.com/articles/nutrient-deficiencies-linked-to-fatigue-and-how-to-increase-energy-through-food)
Without adequate nutrition, our metabolism may not perform at its peak and thereby affecting our energy levels. Although certain foods and beverages may offer a short-term energy boost, they aren't good for our overall energy and health in the long run. (https://www.nutritionletter.tufts.edu/healthy-eating/energy-levels-and-diet/) Therefore, it's best to consume foods that are packed with nutrients for optimal energy and health.
The World Health Organization (WHO) defines healthy aging as "the process of developing and maintaining the functional ability that enables wellbeing in older age". And functional ability is the ability to be and to do what one values. (https://www.who.int/news-room/questions-and-answers/item/healthy-ageing-and-functional-ability)
Healthy aging is about keeping fit so that we won't be prone to age-related issues such as falls. And nutrition plays an important role by helping to reduce our risk of falls through supporting our muscles and bone strength. (https://www.nutrition.va.gov/docs/UpdatedPatientEd/NutritionFallRiskPrevention.pdf) It helps to reduce our risk of age-related conditions such as sarcopenia. (https://pubmed.ncbi.nlm.nih.gov/37264353/, https://en.wikipedia.org/wiki/Sarcopenia) In other words, if our diet is nutrition-deficient, it can reduce our muscle mass and lower our bone density, which can lead to falls. (https://extension.illinois.edu/blogs/walking-line/2022-05-08-nutrition-prevent-muscle-loss-you-age, https://www.medicalnewstoday.com/articles/325903 & https://theconversation.com/loss-of-muscle-mass-among-elderly-can-lead-to-falls-and-staying-put-during-the-pandemic-doesnt-help-131374)
As we age, it may be harder for our bodies to maintain certain functions such as those pertaining to our hearts and kidneys as well as bone regeneration. It's therefore even more crucial for us to have proper nutrition when we're old. (https://health.clevelandclinic.org/how-to-age-better-by-eating-more-healthfully)
Nutrition plays an important role during pregnancy. It supports the healthy development of the foetus in the womb, in addition to reducing the risk of complications.
According to https://www.mayoclinic.org, there are some nutrients that are especially important during pregnancy:
1. Folate and Folic Acid
These help to prevent brain and spinal cord birth problems.
2. Calcium
Calcium helps to strengthen the bones and teeth. It also helps to support the healthy functioning of the circulatory, muscular and nervous systems.
3. Vitamin D
Vitamin D works with calcium to build the baby's teeth and bones.
4. Protein
Protein is important for the baby's growth throughout pregnancy.
5. Iron
Iron helps to prevent iron defiency anaemia.
6. Supplements
It may be necessary for a pregnant woman to consume prenatal vitamins daily because she may miss out on key nutrients even if she has a healthy diet.
According to https://health.clevelandclinic.org, a pregnant woman has to consume the following nutrients, which are some of the most important nutrients to support a healthy pregnancy:
Calcium (1300 mg per day)
Folic acid (600 mcg per day or more)
Iron (27 mg per day)
Vitamin D (600 international units per day)
DHA (200 mg per day plus prenatal vitamins)
Protein (Amount is calculated as such: your pre-pregnancy weight divide by two, in grams.)
(https://health.clevelandclinic.org/pregnancy-diet/)
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6. Reduce Inflammation
Research has shown that nutrition can help to lower the risk of inflammation. (https://www.medicalnewstoday.com/articles/how-and-why-does-diet-influence-immune-function#Diets-for-healthy-immune-function). When we consume foods that are full of nutrition, it actually helps to keep our immune systems working well. And when our immune systems are working well, it naturally helps to reduce our risk of inflammation. (https://www.eatright.org/health/health-conditions/arthritis-and-inflammation/can-diet-help-with-inflammation)
Therefore, it makes sense for us to consume nutritious foods such as vegetables (eg. broccoli), fruits (eg. blueberries), oily fish (eg. salmon) and turmeric. (https://www.healthline.com/nutrition/anti-inflammatory-diet-101 & https://www.medicalnewstoday.com/articles/322412#which-foods-boost-the-immune-system) However, doing so may not be enough to ensure our physical wellbeing. We must also reduce our intake of foods that can cause inflammation. (https://www.verywellhealth.com/how-to-reduce-inflammation-in-the-gut-8387529)
Nutrition and Mental Health
According to the author of Eat to Beat Depression and Anxiety, our dietary patterns or the amounts and varieties of foods we habitually eat are "linked to brain function, and, by extension, your risk of developing a condition like depression or anxiety". (pg. 16) The author, who's a nutritional psychiatrist, adds that "good mental health, just like physical health, depends on proper nutrition". (pg 16)
Studies have shown a link between the overall quality of our diet and our risk of depression.(https://www.medicalnewstoday.com/articles/nutrition-and-mental-health-is-there-a-link#Preventing-mental-health-conditions) And according to the author of Eat and Flourish, there are plenty of peer-reviewed, measurable results about the connection between food and emotional wellbeing. (pg. 20) For example, stressed people who have high levels of omega-3 fatty acids have less anxiety than those who don't. (pg. 21) And more fish consumption is associated with lower risk of depression (pg. 19). Therefore, it's important for us to make sure we've adequate nutrition if we want to safeguard our mental health.
1. Physical Wellbeing
There's a correlation between our physical health and our mental health. (https://anythingunderthesun-blog.blogspot.com/2023/03/to-have-better-health-work-on-your-mental-health.html). What happens to our physical health has an impact on our mental health over time and vice-versa. (https://www.verywellmind.com/the-mental-and-physical-health-connection-7255857) Because of this mind-body connection, it's important for us to take care of our physical health so that our mental health is in good shape. And one of the things that we can do for our physical wellbeing is to ensure that our daily diet has sufficient nutrition.
2. Mood Regulation
Certain nutrients, such as folate, iron, magnesium, potassium, selenium, zinc, vitamin C, vitamin B12 and omega-3 fatty acids, play a critical role in regulating one's mood. (https://health.clevelandclinic.org/bad-mood-look-to-your-food/)
A study has shown that those who eat more of a Western-style diet that's full of carbohydrates and processed foods have a higher risk of suffering from a mood disorder, which includes depression, seasonal affective disorder (SAD) and bipolar disorder. (pg. 74, Eat to Beat Depression and Anxiety & https://www.mayoclinic.org/diseases-conditions/mood-disorders/symptoms-causes/syc-20365057)
So if you find that you're constantly feeling moody or if you know that you're suffering from a mood disorder, you may want to take note of the kind of foods that you consume on a daily basis. Are they lacking in nutrients such as those mentioned earlier? Or are they mainly processed foods? If so, you could make a conscious effort to have a nutrient-dense diet (https://www.healthline.com/nutrition/diet-and-mental-health-can-what-you-eat-affect-how-you-feel#what-to-eat) from now onwards and you'll likely see improvement in your mood or mood disorder over time. (https://www.elo.health/articles/how-nutrition-impacts-mood-focus-and-brain-health-according-to-dietitians/)
3. Gut-Brain Connection
The gut and the brain are connected via chemicals known as neurotransmitters. (https://www.healthline.com/nutrition/gut-brain-connection#TOC_TITLE_HDR_2) And the gut-brain connection involves a two-way communication between the gut and the brain. This two-way communication system shows that the gut isn't just an organ for digestion. It plays a critical role in influencing one's mental health. (https://www.medicalnewstoday.com/articles/gut-brain-connection) This is because the gut can influence emotional behaviours in the brain. (https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health)
How does the gut influence emotional behaviours in the brain? Well, a large proportion of serotonin - a neurotransmitter - is produced in the gut. And as you might already know, serotonin regulates one's mood. (https://www.healthline.com/health/mental-health/serotonin) Additionally, one's gut microbes produce a neurotransmitter known as gamma-aminobutyric acid (GABA), which helps to control feelings of fear and anxiety. (https://www.healthline.com/nutrition/gut-brain-connection#TOC_TITLE_HDR_2)
Therefore, if you want to have a healthy gut and a healthy mind, you should start by ensuring that you've a balanced diet that's full of nutrients.
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4. Reduce Inflammation
Inflammation has been found to trigger depression, almost like an allergic reaction. (https://www.psychologytoday.com/us/blog/expressive-trauma-integration/201905/inflammation-and-mental-health-symptoms) Besides depression, inflammation can also cause bipolar disorder and schizophrenia (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6529779/) as well as anxiety. (https://www.hcf.com.au/health-agenda/food-diet/nutrition/food-for-mental-health-your-mind)
There are certain foods that can cause inflammation. Examples include red and processed meats (eg. bacon), refined grains (eg. white bread), sweetened drinks (eg. soda) and fried foods (eg. french fries). (https://www.houstonmethodist.org/blog/articles/2022/jun/5-types-of-foods-that-cause-inflammation/) And components such as arachidonic acid in certain foods (eg. beef and lamb) may increase the risk of depression. (https://nutritionfacts.org/topics/inflammation/ & https://www.careomnia.com/nutrition-tool-nutrient?nutrientID=201)
Anti-inflammatory
foods such as fruits (eg. avocado), vegetables (eg. carrot and broccoli), (https://www.verywellhealth.com/anti-inflammatory-foods-2505929) whole grains (eg. quinoa and brown rice) (https://www.healthline.com/nutrition/whole-grain-foods#TOC_TITLE_HDR_10) and nuts (eg. walnuts and almonds) (https://www.eatthis.com/best-nuts-reduce-inflammation/) can help to reduce
inflammation, which may help to improve our mental wellbeing. (https://www.medicalnewstoday.com/articles/nutrition-and-mental-health-is-there-a-link#The-big-question-is,-Why?) Therefore, it makes perfesense for us to consume such foods so as to protect our mental health.
5. Stress Management
All of us will experience stress from time to time. It's something that's unavoidable in our present-day fast-paced society. As you might already know, chronic stress can lead to mental health issues such as anxiety and depression. (https://psychcentral.com/stress/how-stress-affects-mental health#psychological-effects)
Many of us turn to food to relieve stress. And we tend to go for unhealthy foods when we're experiencing stress. (https://www.helpguide.org/articles/diets/emotional-eating.htm) This is emotional eating, which is defined as "the consumption of food for the purpose of regulating one's emotional states". (https://www.psychologytoday.com/us/blog/finding-new-home/201901/why-we-engage-in-emotional-eating) This is an unhealthy way of coping with stress.
So how can we better manage our stress? One of the things that we can do is to have a balanced diet that includes whole foods such as vegetables and fruits. Studies have shown that consuming whole foods is associated with lower stress and anxiety as well as lower risk of depression. (https://nutrition.org/nutrition-and-stress-a-two-way-street/).
6. Healthy Aging
Healthy aging isn't just about the physical aspect of our wellbeing. It's also about our ability to maintain our mental wellbeing. As https://www.ncbi.nlm.nih.gov puts it, the ability to maintain one's mental capacity is "one important factor that characterizes healthy aging". (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746852/)
Healthy aging, to me, is about being able to do what one loves. It's about maintaining one's physical and mental agility even as one grows old. And to do so would certainly require a daily diet that's packed with nutrients that are good for both the body and the mind.
Conclusion
From the above, we can see the importance of nutrition for both our physical health and our mental health. But we need a multi-pronged approach to better health, and nutrition is just one of the tools. Having said that, nutrition nonetheless plays a crucial role in ensuring our overall wellbeing.
Cheers,
Annie Chan
(P/s: My next blog post will be published on 28 Jan 2024. Please subscribe to my YouTube channel here: Annie's Music Everywhere. Thanks!:))
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