HOW to eat to support your mental health?
I get asked often if diet can decrease anxiety or depression, or if probiotics really are beneficial to maintaining good mental health. Whilst there certainly are many supplements and foods that can be consumed which do support the mind, the WAY we eat is often ignored or forgotten about.
In Chinese Medicine, overthinking is directly linked to the Earth element. It is the direct manifestation of a disharmony in the Spleen and Stomach, the two main organs responsible for our digestion and the absorption of nutrients from the food we consume. It therefore follows, that supporting the spleen and stomach will directly relieve overthinking and related anxiety. If you are someone that feels anxiety or stress in your stomach then this one is for you. Ever had a nervous tummy before a big meeting? Felt sick with anticipation? Lost your appetite from stress? Self diagnosed yourself with IBS because every time you are anxious/stressed you get diarrhoea or constipated?
How to support the spleen and stomach & stop overthinking:
The spleen loves routine and regularity. Try to eat your meals at the same time each day.
Eat mindfully. If you are eating lunch at your desk or in front of the tv you are distracted. It sounds stupid because digestion is something we take for granted that’s happening in the background, but, it requires a significant amount of our bodies energy. Take time out your day to eat, and let your body focus it’s resources on digesting your meal.
Chew. Your. Food. There is a saying: ‘the stomach has no teeth’ meaning: if you don’t chew it in your mouth, then you’re setting the rest of your digestive system up for failure before the food has even got there. Plus, the more you chew, the more saliva you produce. Saliva contains enzymes that break down the food in our mouth. It literally starts the chemical digestion of food right there and then, relieving the load on your stomach and intestines.
How much are you eating? Overconsumption & massive meals overburden the digestive system. It’s said you should only eat until you’re about 80% full. People ask me how to know when that is; My suggestion - try only putting 80% of the food onto your plate. If once that’s finished and you’ve waited 5 minutes and you’re still hungry for it, then go and eat it. But you’ll probably find that actually you don’t need it anymore.
When are you eating? I’ve spoken a lot about thinking about the chinese clock and eating habits. Our digestion is strongest in the morning and weakest at night. Breakfast should be your biggest and most nourishing meal of the day, because your digestive system can best handle it then. Dinner should be smaller, and it should be had a few hours before going to bed. If not your sleep will be disrupted, and you wont digest your dinner properly - you will feel tired and sluggish.
The spleen and stomach do NOT like cold and raw foods. Remember that if its cooked already and its hot, then its basically part digested - your body has to do less work. Don’t drink iced/straight out the fridge drinks, opt for room temp or hot water/tea’s always. Oh, and breakfast should be hot and cooked!
The spleen hates damp. I’ve written a lot about this before, but basically avoid consumption of dairy (ice cream being the absolute worst - damp + cold) vegetable oils, fatty and fried foods. In TCM milk alternatives like soy milk or almond milk are also damp forming and so consumption should be limited if you don’t have strong digestion.
Avoid overly processed and refined foods - especially white sugar. Instead opt for naturally sweet foods like root veg (sweet potato for the win) and grains to support energy levels, balance blood sugar and reduce cravings.