So far, many people think that keto diets are only effective in helping to lose weight. It turns out not, because this diet program also shows great potential in improving mental health. In fact, the keto diet may improve mental health symptoms effectively. What is its role? Let’s review in more detail.
Understanding The Keto Diet May Improve Mental Health Symptoms
Basically, the keto diet is a diet that is very low in carbohydrates, high in fat and sufficient in protein. Usually, around 70-80% of calories come from healthy fats, 10-20% contain protein, and only 5-10% are carbohydrates.
Drastically reducing carbohydrate consumption makes the body no longer rely on glucose (blood sugar) as its main source of energy. Instead, the body will start burning fat into ketones as an energy reserve.
When the body switches to using ketones, metabolism becomes more efficient in burning fat. At the same time, it produces more stable energy without the large fluctuations that usually occur with blood sugar levels.
The keto diet is already popular as an effective way to lose weight. But now research shows that this diet also has the potential to improve mental health. Especially in overcoming the symptoms of certain mental disorders.
As explained on YouTube KPIX CBS NEWS BAY AREA, Shebani Sethi from Stanford Health Care works in the field of metabolic psychiatry. He conducted a 4-month study by testing how far the keto diet affects mental health. The results were positive as follows:
1. Improve Brain Function
Ketones from fat burning are a more efficient source of energy for the brain than glucose. The keto diet may improve mental health symptoms and have the ability to provide long-term energy stability for the brain. So it can help improve concentration, alertness and overall cognition.
2. Reduce Brain Inflammation
Some mental disorders such as depression and anxiety are often associated with brain inflammation. The keto diet with a focus on consuming anti-inflammatory foods such as healthy fats will help reduce this inflammation. Which in turn can improve symptoms of mental disorders.
3. Balancing Brain Chemicals
Interestingly, the keto diet also greatly affects neurotransmitter levels in the brain. Including serotonin and dopamine which play a role in mood regulation. When ketones are produced, they can affect nerve channels and increase sensitivity to neurotransmitters. This will reduce symptoms of anxiety, emotions and depression.
4. Improve Mood Stability
Dr. Sethi also claims that his research shows that the keto diet can help stabilize mood in people with bipolar disorder. By reducing fluctuations in blood sugar levels that can affect emotions, this diet helps create a more stable and controlled feeling. So that sufferers become calmer, sleep easily and are not disturbed by voices due to hallucinations.
How to Do a Keto Diet
To follow the keto diet, we need to follow several important steps. So that the results are also more optimal. Here is a basic guide to starting the keto diet that may improve mental health symptoms effectively.
- Make sure to reduce your carbohydrate intake to around 20-50 grams per day. Avoid foods high in sugar, bread, pasta, rice, potatoes and processed foods that contain carbohydrates.
- Consume foods rich in healthy fats. Such as avocados, coconut oil, olive oil, fatty fish (salmon, mackerel), and nuts and seeds.
- Try to consume quality protein sources. Such as lean meat, chicken, eggs and high-fat dairy products.
- Green vegetables, such as spinach, broccoli, cauliflower and lettuce, are also an important part of the keto diet. This is because they are low in carbohydrates and rich in fiber.
- When switching to a keto diet, the body tends to lose more water. Make sure to stay well hydrated. One way is to add a little more salt to avoid electrolyte depletion. Don’t forget to drink enough water too.
Overall, the keto diet may improve mental health symptoms effectively and is the best option. With the right procedures, the keto diet can be a positive step in improving the overall quality of life. It is important to remember that this process is not a cure. It only relieves symptoms and helps reduce the negative impact of mental disorders.
