Many people experience an uptick in physical and mental symptoms due to disruptions in their gut microbiome. When the gut is inflamed, it can lead to inflammation in the brain, affecting mental health. To alleviate these symptoms, Dr. Uma Naidoo suggests making conscious swaps of unhealthy habits for healthier ones. For example, replacing comfort eating with a fruit-based ice cream can provide nutrients and satisfaction without the negative effects of processed sugar. She also advises reaching for whole foods instead of processed versions, as they contain more nutrients and fiber.
Dr. Naidoo recommends incorporating more whole foods into your diet to improve gut health and overall well-being. A balanced plate should include 50 percent colorful vegetables and greens, a lean protein like tofu or chicken, a healthy fat such as avocado, and a serving of grains like quinoa or brown rice. She also suggests considering supplements to address nutritional gaps, especially for common deficiencies like vitamin D and iron. Ashwagandha, a bitter-tasting herb backed by clinical trials, can be particularly helpful for anxiety.
When making dietary changes for better mental health, it is important to make small and steady adjustments rather than drastic changes. Drastically altering your diet can be difficult to sustain, leading to reverting back to unhealthy habits. By making gradual changes and allowing yourself time to adjust, you can build healthier habits that you can maintain long-term. Dr. Naidoo emphasizes that healing your gut microbiome and improving mental health is a marathon, not a sprint.
Incorporating healthier habits can also have a positive impact on mental health. By focusing on whole foods, swapping unhealthy habits for healthier ones, and considering supplements to address deficiencies, individuals can improve their gut health and overall well-being. It is important to pay attention to how food choices affect physical and mental health, and make conscious decisions to prioritize nutrition for improved mental health. Making small, sustainable changes over time can lead to significant improvements in overall health and well-being.
