Many people experience an increase in symptoms, both physical and mental, due to disruptions in their gut microbiome caused by poor eating habits. This can lead to anxiety, depression, and other mental health issues. It is important to be mindful of unhealthy habits and make conscious efforts to swap them for healthier options. For example, instead of comfort-eating excessive amounts of ice cream, try a healthier alternative like fruit-based ice cream.
Rather than consuming processed foods, it is recommended to opt for whole foods. For instance, choose to eat a clementine or mandarin instead of drinking orange juice, which often contains added sugar and lacks fiber. Eating actual food is crucial for improving gut health and overall well-being. While there are processed versions of healthy foods like cauliflower nuggets and pizza crust, it is important to be wary of additives and opt for homemade versions when possible.
A balanced plate should consist of 50 percent colorful vegetables and greens, a lean protein source such as tofu or chicken, a healthy fat like avocado, and a serving of grains like quinoa or brown rice. Supplements can also help fill nutritional gaps in the diet. For example, ashwagandha is a good supplement for anxiety, while vitamin D and iron deficiencies are common and should be addressed through supplements or dietary sources.
When making dietary changes, it is important to start small and make steady progress. Trying to make drastic changes all at once is often unsustainable and could lead to reverting back to unhealthy habits. By making gradual changes and building upon them as you start to feel better, you can create lasting habits and improve your overall well-being in the long run. Remember, it is a marathon, not a sprint, when it comes to improving your mental and physical health through dietary choices.
