When we think about physical fitness, we often think about physical strength, endurance, and performance. The connection between mental health and nutrition is often overlooked, especially when we think about recovery and achieving our goals. Optimizing mental wellness for athletes, gym-goers, or anyone planning on working on their health and fitness helps accomplish performance results while leading to a happier and healthier individual.
As functional medicine practitioners, we believe in taking a holistic approach to health, recognizing the interplay between physical, mental, and emotional well-being. Regarding nutrition, key nutrients play pivotal roles in supporting mental wellness. In this blog, we will discuss these essential nutrients and their significance.
1. Good Quality Sources of Protein
Protein is needed not only for building muscles but also for brain health. Amino acids, which are the building blocks of protein, serve as precursors to help regulate our mood and cognitive function. We recommend leaner protein sources as they are typically less inflammatory for most people. A body with less inflammation is more mentally resilient and able to better adapt to stress. Consuming other protein sources is generally fine; however, keeping those sources at a relative minimum is important.
2. Omega-3 Fatty Acids
This topic can be confusing, especially since we label foods as good and bad. The truth is that having fat in our diet is incredibly helpful for mental well-being. EPA and DHA are omega-3 fatty acids found in fatty fish like salmon and are known to have brain-boosting benefits. These essential fats support brain structure and function, reduce inflammation, and enhance mood and cognitive clarity. Some of our favorite sources of omega-3s are fish, flaxseeds, chia seeds, and walnuts.
3. B Vitamins
It’s hard to pick favorites because these are all so important, but we have seen the biggest improvement in mental wellness by improving B Vitamins. B vitamins play many crucial roles in energy metabolism and neurotransmitter synthesis, making them essential for mental and physical vitality. Ensuring adequate intake of B vitamins, including B6, B12, and folate, helps to support mood stability, cognitive function, and overall well-being. One important thing to consider is that supplementing in isolation may increase deficiencies in other B vitamins; for most people, it is recommended to consider a complex of B vitamins unless otherwise noted through lab work.
4. Magnesium
Magnesium is one of the most common supplements many people use for relaxation. Did you know that there are different types of magnesium and that magnesium is a mineral involved in hundreds of biochemical reactions in the body? It’s no wonder everyone is talking about it. Some of these biochemical reactions include neurotransmitter regulation and stress management. Magnesium is often the first mineral to be depleted in times of stress. A magnesium deficiency can contribute to mood disturbances, anxiety, and poor sleep quality. Ensuring you take the proper magnesium dosage and form is important for optimal results.
5. Antioxidants
We can’t talk about brain health without talking about antioxidants. Antioxidants are potent defenders against oxidative stress, which has been shown to impact brain health and cognitive function negatively. Specifically, vitamins C and E and selenium have been shown to help protect the brain from damage caused by free radicals. Adequate intake of these nutrients helps to support mental clarity and resilience.
6. Hydration
Proper hydration is important for maintaining optimal mental and physical performance. Dehydration has been shown to impair cognitive function, mood, and overall well-being. However, drinking a lot of water without replacing your electrolytes can be incredibly dangerous.
Putting It All Together:
Whether you are an athlete, a frequent gym-goer, or anyone prioritizing mental wellness alongside physical fitness, optimizing your performance and overall quality of life is really helpful. Incorporating these essential nutrients into your diet and lifestyle can nourish your body and mind and create a holistic well-being that propels you toward your goals. True wellness encompasses the strength of your body and the clarity of your mind.
