In today’s fast-paced world, stress has become a constant companion. Whether it’s the pressures of work, juggling family life, or the constant influx of information from digital media, mental health challenges are increasingly common. And while most people turn to therapy, meditation, or medication to manage stress, one of the most effective yet overlooked strategies is the role of diet in mental health.
As a dietician with over 16 years of experience in helping people embrace healthier lifestyles, I've seen firsthand how food choices can dramatically influence your mood, cognition, and stress levels. In fact, a good diet can be a powerful tool for managing anxiety, boosting focus, and fostering mental well-being.
In this blog, let’s explore some top diet hacks to improve your mental health in India, inspired by traditional Indian remedies and home-based diet practices that have been proven to work over centuries.
1. Start Your Day with a Nutrient-Rich Breakfast
A common Indian tradition is the importance of having a wholesome breakfast, and it turns out that science backs this up. Your brain requires a constant supply of glucose to function optimally, and a balanced breakfast sets the tone for your mental health for the rest of the day.
Why it works: Breakfast acts as a fuel for your brain. A good breakfast with healthy fats, protein, and complex carbohydrates helps keep your energy levels steady throughout the day, reducing irritability and mental fatigue.
Indian breakfast ideas for mental health:
Poha or Upma with vegetables: These dishes are light yet packed with complex carbs, vitamin B, and fiber.
Methi Thepla with curd: Methi (fenugreek) is rich in antioxidants and helps balance blood sugar, which can stabilize mood swings.
Oats porridge with nuts and seeds: Oats are rich in soluble fiber, which promotes serotonin production—a neurotransmitter that boosts mood.
2. Add More Omega-3 Fatty Acids to Your Diet
Omega-3 fatty acids are essential fats that play a crucial role in brain function. In a country like India, where mental health issues like depression, anxiety, and stress are on the rise, increasing the intake of omega-3s can have a huge impact.
Why it works: Omega-3s help reduce inflammation in the brain, improve cognitive function, and regulate mood. They are also vital for managing stress hormones.
Indian food sources of Omega-3:
Flaxseeds (Alsi): Roasted flaxseeds, added to smoothies, yogurt, or even sprinkled on your salad, are rich in alpha-linolenic acid (ALA), a plant-based omega-3.
Walnuts (Akhrot): A common snack in many Indian homes, walnuts are a rich source of omega-3s. You can easily add them to your diet by adding them to salads or your morning cereal.
Chia seeds: Popular for their high omega-3 content, chia seeds are versatile and can be added to drinks, smoothies, or even soaked overnight for a quick breakfast.
3. The Power of Ghee for Mental Calmness
In many Indian households, ghee (clarified butter) has been a key ingredient in traditional recipes for centuries. Rich in butyrate, an anti-inflammatory compound, ghee not only nourishes the body but also plays a role in calming the mind.
Why it works: Ghee is packed with healthy fats that help nourish the brain. It also enhances the absorption of fat-soluble vitamins like A, D, E, and K, which are essential for brain health. Additionally, ghee’s soothing properties are thought to promote mental clarity and reduce anxiety.
Indian remedy: Start your day with a teaspoon of ghee on an empty stomach, or add it to your morning tea or coffee for a mental boost. Ghee can also be used in daily cooking, replacing refined oils to reduce inflammation and support overall mental well-being.
4. Herbs and Spices: Nature’s Antidepressants
India is rich in herbs and spices that have been used in traditional medicine to improve mental health. These natural remedies can help reduce stress, anxiety, and depression.
Why it works: Many herbs and spices contain compounds that can help balance mood and promote relaxation by reducing stress hormones like cortisol.
Top herbs and spices for mental peace:
Turmeric (Haldi): Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant properties. It helps improve mood, reduce anxiety, and combat brain inflammation. A glass of warm turmeric milk (Haldi Doodh) at night is a time-tested Indian remedy for mental calmness.
Ashwagandha: Known as "Indian ginseng," ashwagandha is a powerful adaptogen that helps the body adapt to stress. It is commonly used in Ayurvedic medicine to reduce anxiety and improve overall well-being.
Brahmi (Bacopa Monnieri): This herb is famous for enhancing memory and concentration while promoting mental clarity. It can be consumed in the form of a powder mixed with warm water or added to dishes like khichdi or soups.
Tulsi (Holy Basil): Tulsi is revered for its adaptogenic properties, meaning it helps the body handle stress and anxiety. Drinking tulsi tea or adding fresh leaves to your food can have a profound calming effect.
5. The Magic of Warm Milk and Nuts for Sleep
One of the oldest traditions in Indian households is drinking a glass of warm milk before bedtime. This simple yet effective practice is known to promote good sleep, which is essential for mental health.
Why it works: Warm milk contains tryptophan, an amino acid that helps the body produce serotonin and melatonin, two hormones that regulate sleep and mood. Nuts like almonds and pistachios, which are often added to milk, are rich in magnesium and zinc, two nutrients that play a key role in relaxing the mind and improving sleep quality.
Indian remedy: Try drinking a cup of warm milk with a handful of soaked almonds or cashews before bed. This combo will not only help improve your sleep quality but also contribute to mental clarity and relaxation.
6. Stay Hydrated: The Overlooked Factor in Mental Health
Dehydration is one of the leading causes of fatigue, irritability, and mental fog. In the hustle and bustle of daily life, we often forget to drink enough water, which directly impacts our brain’s function.
Why it works: Proper hydration is essential for cognitive function. When dehydrated, your brain struggles to perform simple tasks, leading to stress and frustration.
Indian remedy: Ayurveda recommends drinking warm water throughout the day, particularly in the morning, to kickstart digestion and improve mental clarity. Herbal teas like ginger tea, mint tea, and lemon water also aid in hydration while providing additional mental health benefits.
7. A Balanced, Home-Cooked Diet for Stress-Free Living
The foundation of a balanced mental state starts with a balanced diet. Traditional Indian meals, with their focus on whole foods and natural ingredients, offer the perfect blueprint for a mentally nourishing diet.
Why it works: A balanced meal helps maintain stable blood sugar levels, which directly affects mood and energy levels. Additionally, Indian cuisine is rich in legumes, vegetables, whole grains, and fermented foods, all of which contribute to gut health—a key factor in mental health.
Indian foods for mental health:
Khichdi: Made with rice, lentils, and vegetables, khichdi is a nutritious, easy-to-digest meal that calms the mind and provides sustained energy throughout the day.
Curd and Buttermilk: Probiotics found in curd and buttermilk help balance gut bacteria, which are crucial for mental health. A happy gut often leads to a happy mind.
Chapati with Sabzi (vegetable curry): Whole wheat chapatis paired with a vegetable curry provide fiber and nutrients that support brain function.
Conclusion: Embrace Traditional Diet Hacks for better Mental Health in India
Incorporating these traditional Indian diet hacks into your daily routine can help improve your mental health significantly. From ancient herbs and spices to simple meals like khichdi and turmeric milk, the wisdom passed down through generations is still incredibly relevant today.
By embracing a nutrient-rich, home-cooked diet, managing stress through foods that nourish the brain, and honoring time-tested remedies, you can take proactive steps towards achieving mental peace and overall wellness.
If you’re struggling with mental health or simply looking to maintain a peaceful and focused mind, it’s time to revisit these traditional Indian remedies. Remember, your food choices today can shape the way you feel tomorrow.