The Role of Food in Supporting Mental Well-being

 

Mental well-being is influenced by many factors, including sleep, physical activity, relationships, and how we manage stress. One area that is often underestimated is food. What we eat does more than fuel the body. It also affects brain function, emotional balance, and how we respond to daily challenges. While nutrition is not a substitute for professional mental health care, thoughtful food choices can play a supportive role in overall mental wellbeing.

How Food Affects the Brain

The brain requires a constant supply of energy and nutrients to function properly. Carbohydrates provide glucose, which is the brain’s primary energy source. Protein supplies amino acids that are needed to produce neurotransmitters such as serotonin and dopamine, both of which are linked to mood and motivation. Healthy fats, especially omega-3 fatty acids, support brain structure and communication between brain cells.

When meals are skipped or diets rely heavily on ultra processed foods, blood sugar levels can rise and fall quickly. These shifts may contribute to irritability, fatigue, anxiety, and difficulty concentrating. Eating balanced meals that include complex carbohydrates, protein, and healthy fats can help stabilize energy levels and support mental clarity throughout the day.

Key Nutrients Linked to Mental Wellbeing

Certain nutrients play an important role in supporting emotional health. B vitamins help regulate brain chemistry and energy production. Magnesium is involved in nervous system regulation and may support relaxation and sleep quality. Iron and zinc are essential for cognitive performance and focus, while omega-3 fatty acids have been associated with improved mood in some research.

Foods such as leafy greens, whole grains, beans, nuts, seeds, eggs, yogurt, and fatty fish provide many of these nutrients. Eating a variety of whole foods allows the body to access a wide range of vitamins and minerals without relying on rigid rules or restrictions.

The Gut and Mental Health Connection

The relationship between the gut and the brain, often referred to as the gut-brain axis, plays a meaningful role in mental wellbeing. The gut microbiome helps regulate inflammation, stress responses, and the production of neurotransmitters that influence mood.

Fiber rich foods such as vegetables, fruits, legumes, and whole grains support beneficial gut bacteria. Fermented foods like yogurt, kefir, sauerkraut, and kimchi can also help maintain a healthy gut environment. Over time, these dietary choices may contribute to improved mood stability and emotional resilience.

Mindful Eating as Part Of Self Care

Mental wellbeing is influenced not only by what we eat, but also by how we eat. Eating while distracted, rushed, or stressed can reduce enjoyment and interfere with digestion. Mindful eating encourages awareness of hunger cues, flavors, and portion sizes, helping people reconnect with their bodies.

Creating simple routines around meals, such as sitting down to eat or preparing food with intention, can be a powerful form of self care. Many people find that combining nourishing food habits with other daily wellness practices creates a stronger foundation for mental health. Resources like Rooted and Rising offer practical guidance on integrating everyday self care, including nutrition, into mental health support routines.

A Realistic and Balanced Perspective

It is important to approach food and mental well-being with flexibility and compassion. No single way of eating guarantees emotional health, and overly strict rules can sometimes increase stress. A balanced approach that prioritizes consistency, enjoyment, and nourishment is often more sustainable.

Food is one part of a broader mental well-being picture. When paired with adequate rest, movement, connection, and professional support when needed, nutrition can be a valuable tool for supporting emotional health and improving overall quality of life.

 

Is work stress driving your blood pressure up?

 

Headaches and stiffness in the neck are all typical symptoms of stress, which drives up blood pressure. 

Hardworking, dependable, resilient, and resourceful – just four of the many words used to describe what Filipinos are like on the job. In its 2021 report, Gallup, the global analytical firm, added another word to the list: stressed. According to Gallup, Filipino workers are the most stressed in Southeast Asia.

The occasional pressure can be good, motivating you to overcome challenges or go above and beyond your limits. But when the stress is chronic—meaning, it’s brought about daily by a demanding profession or terror boss—it can have detrimental effects on your health. “You know you’re stressed because you can feel it,” says Ramon D. Francisco, MD of the Department of Cardiology of the top hospital in the Philippines Makati Medical Center (MakatiMed). “Headaches, nausea, upset stomach, and pain and stiffness in the neck are all typical symptoms of stress.”

There are also signs of stress that tend to go unnoticed until it’s too late. “High blood pressure is known as the ‘silent killer’ because it often poses no symptoms,” explains Dr. Francisco. “You’ll only know you have high blood pressure when you have your blood pressure taken—or when you suffer a heart attack or stroke.”

Stress is one of the factors as it pushes the body to release hormones that make your heartbeat faster and elevate your blood pressure, adds Dr. Francisco. “Stress can also lead you to pick up unhealthy habits like smoking, drinking alcohol, stress-eating unhealthy food, and living sedentarily that can make you develop high blood pressure.” MakatiMed suggests maintaining healthy blood pressure levels with these ideas for managing a stressful work environment.

Go exercise by taking a walk during your lunch break or forming a running club with colleagues and training regularly so you can join a 5K, suggests Dr. Francisco. “Yoga, with its slow and gentle movements, is a good way to unwind from a hectic day. Standing up and pacing around the office for a few minutes is enough to shake off some tension.”

Eat well by replacing chips and soda with healthier alternatives like water, peanuts, or fresh fruit. “Try joining health challenges like Meatless Mondays, a global campaign to reduce your intake of meat for the sake of your health and the planet,” says Dr. Francisco. “Little changes in your diet can have a big impact on your weight and the numbers on the blood pressure machine and your next blood test.”

Sure, binging on the latest K-drama counts as destressing, but nothing beats getting quality sleep. “You’ll reap more rewards by sleeping for the recommended 7-9 hours,” reminds Dr. Francisco. “When you sleep, your heart rate and blood pressure slow down, and your brain rids itself of unnecessary information while storing new ones. Sleep is also the time when the body repairs muscles and regenerates skin cells making you think sharper and ready to face another tough day ahead.”

“Sometimes, it’s all about mindset. If work is toxic and has begun to affect you physically, mentally, and emotionally, consider leaving. No job is more important than your health and wellbeing,” states Dr. Francisco. “If you can accept the work situation for what it is, just focus on doing your best and on being positive, helpful, and kind. That attitude will not only reduce your stress (and your blood pressure), it will also create a lighter, more pleasant, and hopefully, less stressful work environment.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.

How to Keep Stress and Anxiety Down During the Holiday Season

 

The holidays are finally here, which means traveling to a picturesque destination and going back home to spend time with our loved ones. But holiday travel isn’t always pleasant. First, there’s that dreaded bumper-to-bumper traffic that’s achingly slow enough to stress anybody out. Add crazy big crowds at the airport in the mix too. It’s enough to beg the question: is it really the most wonderful time of the year?

Jon Edward B. Jurilla, MD of the Section of Psychiatry at the top hospital in the Philippines Makati Medical Center (MakatiMed) shares that the stress and tension you get during holiday trips could be a unique feeling called travel anxiety. “Travel anxiety is characterized by the tension that comes from visiting an unfamiliar place or even just the stress of traveling,” Dr. Jurilla explains. “Combine this with the mad rush of frenzied crowds at any airport, terminal, and road and it makes for a not-so-happy holiday.”

As Dr. Jurilla points out while these unpleasant feelings might put a momentary damper on your holiday spirit, they don’t have to stay there forever. You can start out by identifying your stress or anxiety triggers and planning ahead. “For example, are you worried about a last-minute change in your hotel reservation? Be sure to double-check your accommodation details and call ahead to verify their accuracy,” the doctor says. “While it doesn’t guarantee there will be no bumps in your plans, planning ahead helps you feel in control.”

Even starting out with ‘micro-exposures’ to your fears is part of planning ahead. If you have a fear of large, noisy crowds at the airport, you can gradually acclimate yourself by visiting your local mall during peak hours and staying there for a few minutes. Do this a handful of times before the day of your big trip. “This is called habituation. The key is to habituate yourself slowly, by going through it multiple times so that when the real situation comes, it won’t feel as overwhelming and scary,” says Dr. Jurilla.

The holidays are also an opportunity to master self-soothing practices, especially when you find yourself suddenly nervous before takeoff or during turbulence. Dr. Jurilla recommends the 4-7-8 breathing technique for anxiety. “Simply inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds,” advises Dr. Jurilla. “This helps boost oxygen in your organs and tissues.”

Another calming method is to distract yourself as soon as you feel a wave of panic coming on. Fortunately, this is easier than ever thanks to smartphones. Put on some calming music through your headphones or take on a low-intensity activity like solving crossword puzzles.

It also helps to set aside alone time that’s just meant for you to relax. Even if it’s just 15 minutes in a quiet space, use this time to write down your thoughts in a journal or read a nice book. What’s important here, according to Dr. Jurilla, is choosing an activity that relaxes your body, calms your mind, and re-energizes you right after.

Remember, the holidays are meant to be the most wonderful time of the year. And for many adults like you, this actually means simply enjoying a stress-free break from the daily grind more than anything else. You deserve it, too.

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.

How I Recovered from Sickness with Kyle who acted as my Nurse

If you've been an avid reader of my humble blog or you know me personally that we're Facebook friends, then you must know that I couldn't write blog entries for the past months because I've really been through a lot since my Mom and I met an accident last summer. Of course, I'd rather not discuss such horrible stuff here simply because I don't want to go through those episodes ever again as it makes me too emotional. But I felt the need to mention them because what transpired over those things has indeed been a tough challenge and trial for me and my family and sadly, very recently, it has affected my own health. I've never been really sick for the past two decades of my life. The last time I remembered being in and out of the hospital was when I've had typhoid fever in Grade Four at age 9. I've never been confined in a hospital even when I've had a mild case of dengue when I was 26. That's how things had been. Until recently, barely two months after the accident I've mentioned above, I've started to have episodes of hyperacidity (it's my first time to experience such!), gastroenteritis (which was really bad--I totally couldn't eat for like three days and was only able to recover around two to three weeks after) and vasculitis. 

What is vasculitis? I really had no idea what it was all about because it was the first time I heard such. One morning, I woke up with scattered red rashes all over my legs, feet, and thigh, it even went up to my shoulders and to my face. My initial reaction was maybe I had eaten something I didn't know I was allergic to and so I had itchy rashes all over my body. And for a food blogger like me, it was indeed difficult to think about food allergies. How am I supposed to pinpoint which food am I allergic to if say I'd had a couple of food reviews in a week? But then, it wasn't your ordinary red spots because they turn super red to pink to bluish or purplish. I went to see a dermatologist and she told me I had vasculitis. So again, what is vasculitis? Vasculitis is the inflammation of the blood vessels. When blood vessels become inflamed, they become weakened, stretch or either increased in size or become narrow--even to the point of closing entirely. 

In many cases, the cause of vasculitis is unknown. But it could be traced on a recent infection, such as those caused by viruses. Occasionally, an allergic reaction to certain medications may trigger vasculitis such as taking an antibacterial medicine. It can affect people of all ages but it is certainly NOT CONTAGIOUS. 

I went on steroids for two weeks and I was also given some betametasone tablets by my dermatologist. All throughout my sickness, I had truly appreciated Kyle (who's 11 years old) who never left my side. He went up and down the stairs to check on me from time to time. He made sure I sipped on my soup bowl and even made me a cup of hot tea to drink. It was the first time I saw him literally took care of me. He even went to the nearest drugstore and did some errands to buy me my medicines. And I was so proud that he could really take care of me. What Kyle had shown during my times of sickness only proved that I had somehow raised him well. Although he complained and said that I'm such a stubborn patient because there were times when he'd have to prod me to eat my meals. 

I remember my Mom and my Lola (grandma) took care of me during my younger days each time I'd get sick. But seeing my own nephew whom I considered my own son took care of me was indeed overwhelming. I'm used to taking care of him and my Mom but I couldn't help but feel extra special now that Kyle's the one looking after me. I wish he'd still be there to take care of me when I get really old--when I finally come to what I call as "Twilight Zone". Although I've been telling Kyle to prepare and be ready one day when he's going to have to change my adult diapers when I poop. Well, but I guess it's too early to even think about that. 

In a nutshell, I've finally recovered from all those sickness. My vasculitis finally has cleared up after three weeks of medication. All that's left are scattered small scars on my legs. I had been blessed with a personal nurse in Kyle who despite being playful, naughty and sometimes a pain in the butt at eleven, turned out to have a caring heart. I thank God that He has restored me back to health. And I thank everyone who prayed for my family and who has helped us all these times.