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Mental Wellness

Fight mental illness it makes you strong

What is Mental Wellness?

Mental wellness is a positive form of mental health. It is more than the absence of cognitive illness. Being mentally well implies that your mind is in order and functioning in your best interest. You can think, feel and act in ways that create a positive effect on your physical and social well-being. From the perspectives of positive psychology or holism, mental health may contain a person's capability to enjoy life and to create a balance between life activities and efforts to achieve psychological stability.

Mental health includes our emotional, psychological, and social well-being. It impacts how we think, feel, and act. It also helps define how we handle stress, connect to others, and make choices. Mental health is essential at every stage of life, from childhood and youth through adultness.

How does Food help in Mental Health Problems?

Throughout your life, if you experience mental health issues, your thinking, mood, and behavior could be affected. Many factors contribute to mental health problems, including:

  • Biological factors, such as genes or brain chemistry
  • Life experiences, such as trauma or abuse
  • Family history of mental health problems
meditate
Brain Food

Brain & Essential nutrition

The most common nutritional deficits seen in patients with mental diseases are of omega–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters.

Carbohydrate: In order for your brain to be able to concentrate and focus, it needs energy (20% of all energy needed by the body is used by the brain). This energy comes from blood glucose, and the glucose in our blood comes from the carbohydrates we eat. Insulin allows let blood sugar into cells where it can be used for energy and simultaneously it begins the entry of tryptophan to the brain. Tryptophan in the brain affects the neurotransmitters groups.

Protein: Alongside the energy it gets from carbohydrates, your brain needs amino acids to help control thoughts and feelings. As protein contains amino acids, it's important to get enough of this in your diet. Protein information and in turn the individual amino acids can impact the brain functioning and mental health. Many of the neurotransmitters in the brain are made from amino acids. The neurotransmitter dopamine is made from the amino acid tyrosine and the neurotransmitter serotonin is made from tryptophan. If there is a lack of any of these two amino acids, there will not be enough synthesis of the respective neurotransmitters, which is associated with lower mood and aggression in the patients.

The excessive build-up of amino acids may also lead to brain damage and mental retardation. For example, excessive build-up of phenylalanine in individuals with a disease called phenylketonuria can cause brain damage and mental retardation.

Fatty acids, like omega-3 and omega-6, are essential for our brains to function well. The brain is one of the organs with the highest level of lipids (fats). Brain lipids, comprised of fatty acids, are structural components of membranes. It has been estimated that grey matter contains 50% fatty acids that are polyunsaturated (about 33% belong to the omega-3 family), and hence are supplied through diet. In one of the first experimental demonstrations of the impact of dietary substances (nutrients) on the structure and function of the brain, the omega-3 fatty acids (especially alpha-linolenic acid, ALA) were the member to take part.

Vitamins & Minerals: When we don’t get enough of certain vitamins and minerals, both our physical and mental health can suffer. The best way to ensure you’re getting enough of the vitamins and minerals you need is to eat a varied and balanced diet, rich in fruit and vegetables. For some, a supplement may be needed, but be sure to check this with your doctor or a nutrition professional.

A lack of Iron can lead you to feel weak, tired, and lethargic.  When you don’t get enough Folate you can be at a higher risk of feeling depressed. A Selenium deficiency may increase the chance of feeling depressed and other negative mood states.

Many studies on the association of Chromium in depression have been recorded which indicates the significance of this micronutrient in mental health.

Iodine plays an important role in mental health. The iodine provided by the thyroid hormone ensures the energy metabolism of the cerebral cells.

Low selenium intake is associated with lowered mood status. Intervention studies with selenium reveal that selenium improves mood and diminishes anxiety.

Zinc participates among others in the process of gustation (taste perception). At least five studies have shown that zinc levels are lower in those with clinical depression. Zinc also protects the brain cells against the potential damage caused by free radicals.

More and more research is coming to light on the impact food has on both our overall mental wellness, as well as specific mental illnesses like depression and anxiety. Eating a diet that is well-rounded and nutrient-rich can help to improve mood, increase energy levels and help you think clearer. There are several elements at play here, from the number of carbohydrates you eat to the way deficiencies in vitamins and minerals affect mental health.

Gut health is linked to mental health, How?

The link between our gut health and our mental health is becoming clearer. Often referred to as the 'second brain', our digestive system produces over 90% of all serotonin (the 'happy' hormone) in our body. Our gut can also affect immunity and resilience to stress, which can both have an effect on our mood. Having a healthy digestive system, in general, ensures we're able to absorb vitamins, minerals, and nutrients our brains need to thrive. To keep your gut happy, ensure you eat plenty of fiber and get lots of fluid and regular exercise.

Fermented foods can give the good bacteria in our gut a boost, so try to incorporate these into your diet where possible.

On the other hand, there are two groups of foods that harm the brain:

  • Foods that trick the brain into removing chemicals we may be lacking, temporarily altering our mood (for example, caffeine and chocolate)
  • Foods that contain the conversion of other foods into nutrients the brain needs (for example, saturated fat such as butter, lard, and palm oil).


Caffeine can also induce sleep problems, which can aggravate your mood. Some people find it makes them irritable and anxious too.

brain gut

How we help you ?

We at Rich Inserts have a unique approach towards management of mental wellness. Our diabetes management program initiates from the in-depth analysis of your eating habits and lifestyle to identify any gaps and loopholes that may be present. Based on these findings our diet experts suggest certain subtle refinements in your diet and lifestyle habits. Also, they offer you a customised diet plan according to your condition, keeping in mind your food preferences and convenience.

The Right Thali Concept

We at Rich Inserts always believe that we understand "The Right Thali Concept" which resolves many problems on their own. If required, they may also suggest some supplements that may be needed to take care of the nutritional gaps or for other health benefits. We have designed supplements to cater to your daily needs of macro and micronutrients. We believe in correcting the root cause instead of eliminating the symptoms.