Nutritionist Resource
=X
Log out Welcome back log in join us
-
  • Home
  • Nutrition topics
  • FAQs
  • Articles
  • Events
  • Your stories
Welcome !
Members AreaLog out
Log inJoin us
  • Home>
  • Articles>
  • Nutrition for cognition - dietary changes for mental clarity

Nutrition for cognition - dietary changes for mental clarity

Lucy Sparkes BA (hons), Dip. Nut. CNM
by Lucy Sparkes BA (hons), Dip. Nut. CNM, listed nutritionist
14th March, 2015
Facebook Twitter LinkedIn
Bookmark
14th March, 2015
Facebook Twitter LinkedIn
Bookmark

Whilst mental health issues need to be dealt with by a trained professional, there are many things you can do to help promote your mental health. Mental health is linked with physical health, and it's only recently that scientists have started to conduct research into this relationship.

Experts are well aware of the significant impact diet has on mental health. However, they are only just beginning to explore how the brain can be specifically influenced by the different nutrients we consume.

So here is some basic advice on how to improve your nutrition in order to support mental health. For more detailed information based on your particular health needs, please consult a qualified nutritionist.

Eat more:

  • Add turmeric spice to your cooking. This has anti-inflammatory properties will help to reduce cell damage and the progression or onset of disease.
  • Fruit (>2 daily) and vegetables (>5 daily), two of which should be purple such as blackberries, blueberries plums, aubergines and purple sprouting broccoli. The polyphenols they contain are thought to ward off Alzheimer's.
  • Essential fats from oily fish such as wild caught salmon and mackerel, avocado, raw nuts and seeds. Numerous studies have linked omega 3 fats with improved brain health and the deceleration of mental decline.
  • Legumes— beans, lentils, soy, chickpeas and beans sprouts (e.g. alfalfa, mung).
  • Complex carbohydrates with lower GI (e.g. wholegrain bread, wholemeal pasta and wholegrain rice, spelt and rye breads, buckwheat noodles).

Drink more:

Water, one to two litres a day, and non-caffeinated teas (especially organic green tea) plus vegetable juices
chamomile tea — has a calming effect on the digestive and nervous systems.

Avoid:

  • Excess coffee, tea and other sources of caffeine.
  • Trans-fats (e.g. chips, fish burgers, chicken nuggets, crisps, pies, sausage rolls, donuts), hydrogenated fats, salt, fast foods, added sugar (such as in soft drinks, lollies, biscuits, cakes, breakfast cereals, shop bought sauces) and processed foods (e.g. white bread, white pasta, pastries).
  • High alcohol intake —however small amounts such as one glass daily of red wine may help prevent dementia.
  • Chemical additives — artificial sweeteners, preservatives, colourings and flavourings.
  • Gluten - gluten intake may be associated with brain fog and reduced ability to focus. If you suspect a link or if you have a diet high in wheat-based products such as bread and pasta, remove them from your diet, keep a food diary and see if you notice the difference.

Particular nutrients which may help are:

Vitamin D (cholecalciferol), Vitamin C, Vitamin E, CoEnzyme Q10, DHA omega 3 from fish oils, folic acid and vitamin B12.

Finally, give meditation and mindfulness a shot. Numerous studies now link longevity and improved mental health with meditation. Give your mind the space it needs to grow. For those who are time poor start off with home CDs or online resources. A simple but effective way to build calm into your day.

Nutrition and mental health
Facebook Twitter LinkedIn

Nutritionist Resource is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.

Lucy Sparkes BA (hons), Dip. Nut. CNM

About Lucy Sparkes

Lucy believes that whatever your outlook and state of health, optimum nutrition has a place in your life. She practices privately in the West Midlands. She understands the pressures of modern day living, but is always striving to help her patients fit dietary changes around their needs and lifestyle to make better health achievable for them.… Read more

Located in Solihull and Leamington Spa.

Can also offer telephone / online appointments.

To book an appointment, please get in contact:

View profileEmail meCall me07799267953
The raw food diet explained High-salt diet more harmful than we realised
Bookmarks (-)
Search for a nutritionist near you
advanced search

Related articles View all

Nutrition and mental health Stress Healthy eating
Nutritional advice for a healthy winter
Nutritional advice for a healthy winter
By Khalid Khan
With shorter days and longer nights; as the wind bites and the duvet is sorely missed...
Nutrition and mental health
Do you have an antidote to stress?
Do you have an antidote to stress?
By Cristiano Percoco BSc (Hons) Clinical Nutritional Therapist
What is stress? By definition, stress can be physical or emotional and may have some...
Nutrition and mental health Stress Weight management Digestive problems
What is a healthy gut microbiome and how do I get one?
What is a healthy gut microbiome and how do I get one?
By Charlotte Turner
Firstly, you may be asking what is a microbiome? Let us start by removing the jargon....
More information
  • Home
  • About us
  • Legal terms
  • Cookie policy
  • Privacy notice
  • Browse by region
  • Press Centre
  • Links
  • Site map
  • Help
Connect With Us:
  • Nutritionist Resource
  • Building 3, Riverside Way
  • Camberley, Surrey
  • GU15 3YL
  • Membership Services Team:

    0333 325 2504 *

  • Contact us
  • Copyright © 2019 Site by Memiah Limited
  • * Calls to 03 numbers cost the same as calling an 01 or 02 number and count towards any inclusive minutes in the same way as 01 and 02 calls.

Healthy ideas that change the world

Get our free monthly e-magazine straight to your inbox

Find out more at happiful.com

Happiful magazine cover
Before using our site, please take a moment to review our Privacy Notice and Cookies policy. By continuing to use this site we'll assume you agree to both.
Ok