There are foods we consume because they make us feel a certain way. Whether it is fruit, chocolate or a hearty stew, these foods do so much more for us than to just fuel our bodies. What you eat affects your brain structure and function and, ultimately, your mood
Omy Naidoo, director of Newtricion Wellness Dieticians, says juggling a busy day comes with missing meals or not prioritising a balanced diet
Dr Leandri Hattingh, Mediclinic’s national manager for mental health, highlights the Generational Health Survey, which looked at how different generations think and manage their health. The findings show that younger people are increasingly seeking mental health support, and that Millennials and Gen Z are more open to receiving treatment
“Just under one in four Gen Z respondents reported that they occasionally access a mental healthcare provider. Overall, 45% of respondents said they had never accessed a mental healthcare provider, with this trend particularly evident among Gen X and Baby Boomers
“The findings also reveal that Gen Z reports the highest prevalence of diagnosed mental health conditions across almost every category measured, with addiction and PTSD among the most commonly reported conditions”
Hattingh says these findings were not necessarily surprising
“This increased engagement, however, has not removed the widespread stigma around mental healthcare. While seven in 10 Gen Z respondents believe mental health should be prioritised, more than one in three expressed concerns about being judged by their friends or family,” she says
“However, the survey found that stigma is not limited to younger people: 32% of Gen X respondents and 34% of Baby Boomers perceived mental health conditions as a sign of weakness. These findings reinforce the importance of ensuring support remains accessible
“While it is encouraging to see younger South Africans seeking support more readily than previous generations, awareness alone is not enough. We must continue creating environments where people feel safe discussing their mental health and confident in accessing professional help when they need it.”
October is Mental Health Awareness Month and Naidoo says prioritising foods that support brain health and overall mental wellbeing is important
“We normally think that convenient snacks are the only option, but in actual fact, relying on those snacks catches up with us even before we know it. Convenience should never be at the expense of our wellbeing
“While no single food can guarantee good mental health, making nutritious food choices can help support brain function, energy levels and overall wellbeing. Including a variety of nutrient-rich foods in your daily meals is a practical way to care for both your body and mind, even when life gets busy.”
Naidoo adds that there are “meal combinations that support overall mental wellbeing by stabilising energy and blood sugar, but this requires building meals around a staple food”
“For example, one could try oats topped with a banana and chia seeds for breakfast or beans served with rice and vegetables for lunch. Pap with leafy greens such as spinach and eggs offers another accessible combination for supper, while fruit, nuts, seeds or boiled eggs can make a convenient snack
“Good nutrition can support your wellbeing, but it should not be seen as a treatment or cure for mental health conditions. Anyone experiencing persistent emotional distress should visit their healthcare practitioners
Naidoo lists five food to help support mental wellbeing:
Fatty fish: Oily fish such as sardines, salmon or pilchards contain healthy omega-3 fats. These are important for brain health, as they support the functioning of brain cells and communication between them. Fish also supports heart health and has been studied for its possible role in mood regulation. It also provides protein for muscle maintenance and repair. It is important to always aim for a palm-sized serving, two to three times a week.
Leafy greens: Eating your greens, such as spinach, kale, and cabbage, is essential for overall wellbeing, as they provide important nutrients. They provide vitamins, minerals, fibre and antioxidants that help the body function properly. Leafy greens also contain high levels of plant-based iron and also provide dietary fibre, which helps with the digestive system while also contributing to gut health. These vegetables also contain folate, which supports normal brain function.
Beans and lentils:These have been dubbed as the nutritional powerhouses that are a valuable addition to a balanced diet, as they support the overall wellbeing by providing plant-based protein, fibre, iron and other essential nutrients. They support gut health and digestion, regulate blood sugar, and promote heart health while also repairing muscles. These legumes are affordable, while their fibre and protein content can help make one fuller for longer periods of time and provide steady energy levels. They are a valuable addition to a balanced diet.
Oats: Starting your day with oats is advantageous because it provides a source of complex carbohydrates, fibre and important nutrients that supports the body’s functioning and energy levels. Oats help maintain steadier blood sugar levels, while they also support energy levels. Oats are also packed with B-complex vitamins, magnesium, zinc, iron and folate, which are all essential to your wellbeing.
Nuts:Snacking on a variety of nuts is also a great way to upgrade your nutrition, as they contain healthy fats, protein and magnesium, which are essential in supporting normal brain health and nervous system function. Nuts, such as almonds, peanuts, and walnuts, provide energy, making them a useful snack throughout a busy day. A handful of nuts is all it takes to obtain essential nutrients
