Tackling Nutrition, FitQuest Style Part 5
Don’t you love seeing a bowl of freshly cut fruit in front of you or a tray of carrots and celery with some ranch dip? What about when you’re feeling sad? If you answered yes to either of these questions, you are already an expert on the fact that eating healthy can make you happy! Our bodies need energy, as we discussed in our first blog entry, and we know that when the energy level is too low, we become tired, lack focus and in some cases more irritable. Eating more fruits and veggies helps encourage serotonin release, just as whole grains and proteins can as well. But the other reality is that eating unhealthy foods don’t just make us physically ill in some ways, but they also negatively impact our mental health. To explore this concept and read her research on the subject, we encourage you to revisit Rebecca Clay’s research article here.
We now know the negative mental health effects that unhealthy food has, but that does not always mean we will avoid unhealthy foods in times of great stress or crisis. This is where a popular FitQuest answer for stress relief examples comes in: “stress eating.” Just as stress has become more regular in our lives in this pandemic, “stress eating” has also become more commonly used as a coping mechanism. This can be good or bad for your mental health, depending on the foods you enjoy eating when stressed. For example, when we feel sad, we desire ice cream, but once that sugary ice cream results in an upset stomach, we feel worse. On the other hand, grabbing a big handful of berries can still taste sweet, but by choosing this healthy snack instead, you are also giving your body nutrients, vitamins, and minerals that promote energy and happiness. Stress eating can help our brains and mental health, but only when it is done right.
Changing your eating habits can be intimidating, even if you approach it with the baby-steps method, but the feelings of mental wellness make the process worth it. Remember not to pressure yourself into dropping your favorite foods or beverages, and instead start small. Sometimes a bowl of ice cream is fun when you are feeling sad, but moderation is also important. Additionally, if you want to add more nutritious food items to your diet, start small and think of it as an adventure for your tastebuds! For example, if you want to start having healthier snacks after school, you can try different options and over time identify which one tastes, and makes you feel, the best. Once you have a favorite, you can make it apart of your daily routine. Individuality is an important part of adolescence, so applying it to food choices can make eating not only fun, but also empowering—you may even form a love of cooking from it!
For more information on the link between your food and mental wellness, read the Mental Health Foundation’s diet and mental health section here and the Encyclopedia of Mental Disorders segment on food and the brain here!