Health Series V: Promoting Mental Health Wellness through Nutrition: Supporting Nigerians in an Era of Economic Crisis

By

Miriam Ike

Dear Faithful Readers,

Welcome back to Health Info with Mims! Today, we're focusing on a topic that's essential for both our physical health and mental well-being—nutrition. As we navigate challenging economic times in Nigeria, it's crucial to understand how good nutrition can support our mental health. Let's explore how we can all, regardless of our economic standing, maintain a balanced diet that nourishes both our bodies and minds.

Why Mental Health Matters Now More Than Ever

The economic crisis in Nigeria is affecting everyone differently. Stress levels are high, and anxiety is common as we face uncertain times. While access to mental health services might be limited, there are simple, everyday practices that can help us maintain our mental wellness.

Before discussing eating right, it's important to note that we often consume more food than necessary for survival and health. There's a specific portion required for each individual, and by learning to eat according to these portions, we can not only live healthier lives but also better manage resources during this economic crisis.

Nourish Your Mind with Good Nutrition: Your Recipe for Mental Wellness

Eating for a Happier You

A healthy diet doesn't just benefit our bodies; it's crucial for our minds too! And it doesn't have to be expensive. Here's how you can eat to boost your mental health:

Balanced Diet: Think of your plate as a palette, filled with colourful fruits, veggies (oranges, leafy greens, tomatoes – all affordable and packed with vitamins!), whole grains (brown rice, millet, sorghum), lean proteins (fish, chicken, beans), and healthy fats (avocado, palm oil in moderation).

Let's break this down:

1. Proteins: Include a source of protein in every meal, whether from animal products or plant-based options. Protein is vital for brain function and helps stabilize mood.

2. Carbohydrates: Opt for complex carbohydrates like yams, sweet potatoes, plantains, and whole grains. These provide steady energy, supporting cognitive function and reducing irritability.

3. Healthy Fats: Incorporate healthy fats from sources like avocados, palm oil (in moderation), and fatty fish. These fats are essential for brain health and can improve mood and cognitive performance.

4. Fruits and Vegetables: Aim to fill half your plate with a variety of fruits and vegetables. They're rich in essential vitamins and minerals that support mental health.

5. Mood-Boosting Foods: Some foods are natural mood enhancers. Omega-3-rich foods like fish and flaxseeds can uplift your spirits. Magnesium-packed foods like spinach and nuts help calm anxiety. Foods rich in tryptophan, like turkey and bananas, can make you feel more relaxed.

6. Hydration: Don't underestimate the power of water! Staying hydrated helps you think clearly and feel more energetic.

Nigerian Cuisine for Mental Health

Nigerian cuisine is not just delicious—it's packed with nutrients that can support your mental health. Here are some local dishes that can help keep you feeling good:

1. Suya (Grilled Meat): High in protein, vitamins, and minerals essential for brain health.

2. Egusi Soup: Rich in magnesium, which can help ease stress and anxiety.

3. Jollof Rice: Contains lycopene from tomatoes, an antioxidant that helps reduce stress.

4. Akara (Fried Bean Cakes): High in fiber and protein, helping stabilize blood sugar and energy levels.

5. Efo Riro (Leafy Greens Stew): Packed with folate, important for cognitive function.

6. Pounded Yam with Vegetables: Contains complex carbohydrates that release serotonin.

7. Ogbono Soup: Contains magnesium and tryptophan, which help produce serotonin.

8. Moin Moin (Steamed Bean Pudding): Protein-rich, supporting healthy energy and mood levels.

9. Grilled Fish Pepper Soup: Great source of omega-3 fatty acids for brain health.

10. Plantain Porridge: Complex carbs help stabilize mood.

Making Nutrition Work on a Budget

1. Affordable Options: Focus on nutritious staples like beans, yams, and leafy greens.

2. Community Gardens: Grow your food or participate in community gardens for fresh produce.

3. Cook at Home: Control ingredients and portions, making meals healthier and cheaper than eating out.

Understanding Caloric Needs

It's important to understand our daily caloric needs, which differ based on age, gender, and activity level:

- Children: Typically need about 1,200 to 2,000 calories per day.

- Women: Average needs are around 1,800 to 2,200 calories daily.

- Men: Generally require about 2,200 to 2,800 calories each day.

Adaptability across All Social Classes

Humans are highly adaptable, and this extends to our dietary habits:

- For the Grassroots: Prioritize whole, unprocessed foods like local staples.

- Middle Class: Diversify your diet with more variety in fruits, vegetables, and protein sources.

- Upper Class: Focus on a diverse, nutrient-rich diet with a wide range of foods.

Final Thoughts

In times of crisis, maintaining a balanced diet is not just about survival; it's about thriving. Remember, a balanced diet goes hand-in-hand with a healthy lifestyle for total well-being. Get some exercise, ensure adequate sleep, and don't forget the power of social connection.

Join the Conversation

Share Your Story: Use the hashtag #HealthInfoWithMims to share how you incorporate nutrition, exercise, and the arts into your mental wellness journey.

Support Community Initiatives: Get involved with or start community programs that promote mental health.

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Keywords

#MentalHealthWellness #NutritionAndMentalHealth #EconomicCrisis #BalancedDiet #Nigeria #AdaptableEating #HealthInfoWithMims

Written by Nwanneka Miriam Ike Public Health Specialist