Long working hours, tight deadlines and stressful commutes can all contribute to workplace-induced mental health problems. As we celebrate World Mental Health Day on October 10, 2024, this year’s theme focuses on: “Mental Health at Workplace.” With 60% of the global population engaged in work, the World Health Organization (WHO) emphasizes the importance of healthy workplaces to protect mental health. Workplaces can act as a double-edged sword – they can either nurture mental well-being or, conversely, increase stress through factors such as long hours, tight deadlines and poor working conditions.
Also read: World Mental Health Day 2022: Foods to help teens stay mentally healthy
One of the more neglected aspects of stress management in the workplace is the role of diet. The food we eat has a significant impact on our mental health. Renowned researchers and nutritionists have underlined the importance of diet in managing stress, anxiety and mood disorders.
In a statement, Professor Mr Chee Ng of the University of Melbourne highlighted that workplace stress not only reduces productivity, but also contributes to an increase in mental health issues such as anxiety and depression. Ng explained that tight deadlines, long work hours and stressful commutes can take a toll on employees, causing losses to both the individual and the business.
Research published in the journal Science Direct shows that there is a strong link between poor dietary habits and the increased incidence of mood disorders such as anxiety and depression. These findings serve as a reminder that incorporating the right foods can be a game changer when it comes to dealing with stress.
Brain and food: an important conversation
According to psychologist Madhumita Ghosh, “Food and chemicals in our brain interact with each other throughout the day. A good diet with a variety of healthy foods can have different but positive effects on our brain.” This interplay between nutrition and brain chemistry means that what we eat affects how we feel throughout the day.
Top diet tips to reduce office stress
1. Increase your intake of fruits and vegetables
A study from the University of Otago in New Zealand found that increasing consumption of fruits and vegetables could improve psychological well-being in just two weeks. Lead researcher Dr. Tamlin Conner found that young adults who ate more fruits and vegetables had increased motivation and vitality. Health experts recommend eating at least two cups of fruits and three cups of vegetables every day to keep your mind sharp and stress levels low.
2. Carbohydrates for Serotonin Boost
Serotonin, the brain chemical responsible for mood stabilization, can be increased by consuming healthy carbohydrates. Whole grains like oats, quinoa and brown rice can keep blood sugar levels stable, providing a steady supply of energy to the brain. It helps reduce stress and promotes peace. Nutritionist Rupali Dutta says that including complex carbohydrates like whole wheat bread and legumes can maintain energy throughout the day while relaxing the mind.
3. Omega-3 rich foods
Omega-3 fatty acids, found in fatty fish like salmon, tuna and mackerel, are important for brain health and mood regulation. Additionally, foods like walnuts and flaxseeds are excellent plant-based sources of omega-3s. Rupali Dutta emphasizes that consuming foods rich in omega-3 can help reduce inflammation in the brain and improve emotional well-being.
Also read: 7 Omega-3 Rich Foods to Include in Your Daily Diet
4. Antioxidants for mental clarity
Antioxidant-rich foods, such as berries, citrus fruits, and green leafy vegetables, help protect the brain from oxidative stress. Vitamin C-rich foods like oranges, tomatoes and guavas are known to support mental clarity. By reducing oxidative stress, these foods may promote mental resilience and reduce the effects of work-induced stress.
5. Fresh food and mental health
A diet rich in fresh, whole foods has been linked to better mental health and happiness. According to health studies, fresh food is rich in essential nutrients that nourish brain function. The Mediterranean diet, which emphasizes whole grains, lean proteins, fruits and vegetables, has been shown to reduce the risk of depression and improve mood.
6. Power of Vitamins
Deficiencies in key vitamins can have a significant impact on mental health. Vitamin B, especially B6 and B12, are important for reducing fatigue and preventing mood disorders. Adequate vitamin D intake is linked to better cognitive function, especially in older adults. By making sure you’re getting enough of these vitamins, you can help your brain stay sharp and focused even during stressful times at work.
7. Gut Health and Its Relationship to Stress
A healthy gut has a profound impact on mental health. The gut-brain axis indicates that a well-functioning digestive system can reduce stress and improve overall mental health. Consuming fibre-rich foods, probiotics and fermented foods like curd, idli and kimchi can boost gut health. Avoiding processed, refined foods that disrupt the gut flora is equally important. Timing meals and eating in a quiet, distraction-free environment also promotes healthy digestion and absorption of nutrients.
Rupali Dutta further explains, “Highly processed foods, refined sugary foods and foods rich in salt lack nutrients and have a detrimental effect on our mental health. It is essential to avoid these foods and instead eat whole , the focus should be on nutrient-rich foods.” Option.”
Food as a mental health ally
This World Mental Health Day, we are reminded that dealing with stress in the workplace does not depend solely on external factors. Diet plays an important role in nurturing our mental resilience. By making simple but effective dietary changes, employees can better cope with workplace pressures.
