What does the phrase “healthy body, healthy mind” mean? For me, it means that the same foods that protect the body, also protect the mind. In other words, when we eat foods that promote a healthy body, we are also eating foods that promote a healthy mind.
This article is written by Lacy Ngo, a dietitian nationally recognized as a top expert in faith-based mindfulness and evidence-based nutrition. She shares the exact steps that, based on science, produce the most dramatic health and weight loss success in her book, 18 Weeks to a Healthier, Happier, More Purposeful Life. This book is like nothing you have ever seen before. It combines faith and science. Both are crucial when it comes to producing real change because real change involves the mind, body, and spirit.
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Healthy Body
Certain foods can help reduce the risk of:
- Heart Disease
- Cancer
- Diabetes
- Autoimmune Disease
- Frequent Illnesses (colds, flu, and other viruses)
Healthy Mind
These same foods can also reduce the risk of:
- Mood disorders (anxiety, depression, stress)
- Alzheimer’s disease
- Dementia
- Brain fog
- Cognitive decline
Healthy Body, Healthy Mind Research
Research supports the claim that a healthy body can often equal a healthy mind. Let’s look at a few fascinating healthy mind stats:
- Diets high in antioxidants are associated with less risk of developing depression (1).
- Inversely, people with depression, tend to have lower intakes of antioxidants (2).
- People who drank antioxidant-rich green tea were 51% less likely to have depression compared to people who drank one or less per day (3).
- According to some studies, omega-3s may be as effective as anti-depressant medication in some individuals (2). (Remember to always take your medicine as your doctor prescribes. Eating Omega-3-rich foods along with taking your medication is most beneficial).
- In one study, people who ate salmon 3 times a week for 5 months reported less anxiety (4).
- Severe vitamin B12 deficiency can double the risk of depression (5).
- Probiotics may help reduce symptoms of depression, stress, and anxiety. This is based on several reviews and double-blinded studies (2, 6).
- Diets low in prebiotic fiber are associated with an increased risk of depression and anxiety (7). Prebiotic fiber feeds the good bacteria in the gut.
- Children who ate a breakfast containing whole grains had higher test scores than children who ate no breakfast or just drank fruit juice (8).
- In a study, older women who took DHA omega-3 and lutein for 4 months saw improvements in their memory and verbal fluency scores (9).
- According to one large study, Vitamin E and Vitamin C supplementation are associated with a reduced risk of Alzheimer’s. People who took vitamin E and vitamin C supplements were 78% less likely to develop Alzheimer’s (10).
- When older adults ate 1 cup of blueberries per day for 90 days, their memory and ability to accurately switch tasks improves (11).
Foods to Eat to Promote a Healthy Body, Healthy Mind
These fantastic facts just scratch the surface of what foods can do for our minds as well as our bodies. Based on the above research, we should be eaten the following foods on a regular basis:
- Antioxidants (fruits, vegetables, green tea, nuts, seeds, dark chocolate)
- Omega-3s (salmon, tuna, walnuts, flaxseeds, chia seeds)
- Probiotics (yogurt, kombucha, kimchi, kefir)
- Fiber (fruits, vegetables, nuts, seeds, whole grains)
- Vitamin and mineral-rich foods (fruits, vegetables, whole grains, lean meats, and eggs OR plant-based proteins).
Summary
- A “healthy body healthy mind” means that when you eat foods and live a lifestyle that promotes a healthy body, you are also promoting a healthy mind.
- Certain foods can reduce the risk of:
- Alzheimer’s and dementia
- Brain fog
- Cognitive decline
- Foods that promote a healthy body, a healthy mind are:
- Vegetables
- Fruit
- Nuts
- Seeds
- Whole grains
- Green tea
- Dark chocolate
- Lean meats and eggs or plant-based protein
Want More?
Are you ready to transform your body and mind? We have all the tools you need.
- Get the ultimate Healthy Body, Healthy Mind food checklist for free here.
- Or get one of our books and have everything you need to transform your body and mind.
