Abraham Marslow’s hierarchy of needs, emphasizes basic needs as the foundation to self-actualization. A core feature of basic needs is food. A hungry person is likely to suffer poor emotional wellbeing, be irritable and quick to anger and may lack the peace of mind to focus on self-improvement.
According to the Institute for Health Metrics and Evaluation (IHME), about 11% of all deaths in 2021 were related to a poor diet. NCD Alliance also reported that unhealthy eating costs the global economy about $8 trillion. Many of us are aware that healthy eating is important for our physical health, but few of us are aware that it is crucial for our mental health. Studies report that the consumption of junk food can result in a 16% increase in the risk of developing mental illness. Processed foods have a significant relationship with increased risk of anxiety and depression. Studies have also shown that mental health problems are higher in populations with food insecurity.
Our brain consumes about 20% of our daily food intake. The brain gets glucose, proteins, and polyunsaturated fatty acids (PUFAs) such as Omega-3s. The proteins and vitamins are used to make neurotransmitters, which are important chemicals in the brain. Omega-3 fatty acids provide functions that regulate neurotransmission, act as antioxidants, and exhibit anti-inflammatory properties. The glucose in our food offers the much-needed fuel for our brains to function. A good example of the relationship between food and our mental health is serotonin and its influence on our emotions. Serotonin is a neurotransmitter responsible for the regulation of sleep and appetite, the mediation of mood, and pain inhibition. 95% of serotonin is produced in our gastrointestinal tract from our food. Essentially, our diet provides the basic building blocks for our brains. Thus, healthy diets are not just important for our physical health; it is crucial for our mental health.
World Food Day, which falls on the 16th of October, raises awareness on hunger, food, and the need for agricultural development. This year’s theme, “Hand in Hand for Better Foods and a Better Future”, emphasises the need for global cooperation among all relevant stakeholders. Optimal mental health requires healthy diets, and only a mentally healthy person can contribute productively to agricultural development and food insecurity.
How Individuals Can Foster Optimal Mental Health and Food Security
Individuals play a dual role. We can boost our mental health by eating healthy. Eating regularly and staying hydrated are very important. Eat a healthy, balanced spread of food containing whole grains, fruits, vegetables, protein and adequate fats. Individuals should also avoid caffeinated drinks like coffee and energy drinks, as they have a negative impact on sleep. Irregular food, dehydration, and taking caffeine often make people irritable and anxious.
Sharing food with other people has social, physical, and mental health benefits. It creates a sense of connection and sustains our community. Set a day for sharing food with family and friends. It can be a potluck where everyone brings a meal to the gathering. The responsibility and location can also be rotated among the group, so it reduces stress and doesn’t burden one person. The television and digital devices should be kept away for proper connection. This is an opportunity to share healthy food and foster community mental health.
We can also give food or foodstuffs as charity to underprivileged people in our communities. By giving them healthy food, we encourage them to eat healthy, fight hunger and food insecurity. If we farm or have a garden, we can also share produce from our farm or our garden with our neighbours to encourage community and healthy food.
Gardening has been shown by multiple studies as a good way to stay active and also gain access to healthy organic food. Planting vegetables and fruits in our compounds gives us access to fresh seasonal food at little cost. It is also a good form of exercise for retired elders and people who live sedentary lifestyles or work from home. You can also plant flowers to add colour and scent to your home and environment.
Food has a complex relationship with mental health. Mental illness can influence eating, and our diet can influence our mental health. Food can be a negative coping mechanism for some, especially with eating disorders. If you notice, you are unable to stop yourself from eating or drinking, resulting in overeating or overdrinking, please see a professional. In some cases, some individuals starve themselves for several reasons, ranging from sensory and appetite issues to mental health concerns. In all these cases, such an individual should reach out to a mental health professional.
Conclusion
Even though a healthy diet is important for our mental health, we must combine it with other healthy habits like sleeping well, staying physically active, maintaining social connections, and avoiding drugs, caffeine and alcohol. Food security is a key basic need that should be prioritized as we celebrate World Food Day.
