As we are aware, a healthy mind is a reflection of a healthy gut. Our gut health and brain health are highly inter-related and have a huge influence on each other. In this modern world, where we are working towards accomplishing a lot while we are still tied with multiple responsibilities, it’s important to keep our mind calm throughout the roller coaster ride. I am sharing below the Top 7 Healthy Eating Habits to Calm Your Mind. Read On.
It’s interesting to know that simple eating strategies listed below, can influence one’s performance of the mind and can help us to stay calm and focused when followed consistently.
1. Regulate your schedule:
With the erratic schedule and untimely eating habits, our brain activity gets disturbed, leaving it very exhausted to perform to its utmost capacity. This, in turn, results in improper digestion, insufficient nutrient absorption, anxiety and stress. When we regulate our timings with regards to meal times, sleep routine and workout timings, our mind can work smoothly. Most of us today either eat too little, skip meals, eat too much at once or eat during weird hours making it very difficult for the body to comprehend about its own role. This confuses our system and results in mood swings, frustration, anxiety and more.
2. Eat clean
Our body and brain do not recognize chemicals or non-nutritive substances such as additives, preservatives, food colours, processed sugars, emulsifiers etc. As per research, too much or too little sugar can impact our performance and moods. This can also result in hormonal imbalances which, in turn, influences our mental peace. Hence it’s important we provide foods that are natural, filled with fibre and releases sugar slowly into the bloodstream such as complex carbohydrates. These are typically whole grains like oats, millets, brown rice, fruits and vegetables. It’s better to avoid refined cereals, packed foods and bakery foods made with refined flour and trans fats.
3. Provide enough protein
Protein plays a huge role in the performance of neurotransmitters which controls various activities of the nervous system. Good quality protein through nuts, dairy, pulses, sprouts etc should be included regularly to provide the necessary amino acids. Each amino acid has its own role to play and hence it’s important to give different sources of protein each day and not stick to just a single source.
4. Include healthy fats
Fats are extremely beneficial to soothe and relax the brain and help in regulating the hormonal imbalances. When the hormones are regulated better, it also helps to calm the mind, to think clearly and perform at your peak. Including nuts, seeds, fish, ghee, oils such as cold pressed coconut oil, filtered vegetable oils etc can reduce inflammation resulting in less anxiety. This also soothes the nervous system and makes the mind calm.
5. Supply micronutrients
Vitamins and minerals play a very important role in various biochemical reactions that are important to maintain the overall balance and to keep the system functioning smoothly. Any disturbance in the overall function can impact the nervous system and can result in forgetfulness, anxiety, frustration, lack of concentration etc. Minerals such as magnesium & zinc are necessary and can be provided through seeds, nuts, dark chocolate etc. Including more fruits and vegetables is a thumb rule when one wants to calm the mind due to their sattvic or calming nature. Since they are also high in fibre, they help to maintain a healthy gut, which in turn keeps the mind calm.
6. Hydrate yourself well
Most often, missing on simple strategies such as including enough water can trigger mood swings, constipation, headaches, dehydration etc which can affect our mental peace. It’s important to provide sufficient water to promote better nutrient absorption and simple detoxification. A minimum of 2-3 litres of water per day is necessary for a healthy individual. This simple strategy, when followed, can clarify your mind, keep it alert and peaceful, can reduce blood pressure, anxiety, stress and can calm your mind.
7. Focus on mindful eating
Beyond everything, it’s important to consider eating as a mental, physical and a spiritual activity by completely engaging in it without any distractions. The more mindful we are, the better is our control over the mind.
Eating with a focused mind is as equivalent to a simple meditation since it’s about training the mind to stay in the moment.
These 7 strategies, when followed consistently and to the fullest, can definitely reflect a great difference in the mental peace and calmness. Eating right is an art and it just involves a few simple strategies put together in a right manner to keep your mind in peace.