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The science of food which concerns itself with how food and its components play a role in our health is called nutrition.

Humans need food and water to survive. The main constituents of food that are needed for life are energy, measured as calories, and nutrients – macro-nutrients (proteins, fats and carbohydrates) and micro-nutrients (vitamins and minerals). Macro-nutrients are energy-containing nutrients and produce energy when they break down in the body via a process called metabolism.

Water is vital for staying healthy and hydrated. Our bodies need water to maintain pH balance, to transport molecules from place to place, and many other functions. Read more here – https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink. You can get fluids from all beverages, as well as many fruits and vegetables.

Some basic information on nutrition can be found here – https://www.nutrition.gov/faqs.

Calories are a measure of energy that your body uses every day. Calorie needs vary by age, sex, and activity level. Find out the right number of calories for you here – https://www.choosemyplate.gov/MyPlatePlan.

Vitamins are organic substances that are either water-soluble or fat-soluble. They have names like Vitamin A, B, C, and so on. There are many B vitamins. One type of B vitamin, B12, is mainly found in animal products, so people following vegetarian or vegan diets may need to take supplements.

Minerals are inorganic elements needed either in fairly large amounts (macro minerals, measured in milligrams), or very tiny ones (trace minerals). Read more about vitamins and minerals here – https://www.hsph.harvard.edu/nutritionsource/vitamins/.

This chart lists all necessary vitamins and minerals and labels certain ones that are of concern, either because we don’t get enough (vitamin D, folate, iron) or because we get too much (sodium). For many Americans, it may be important to pay attention to their sodium consumption, since too much can lead to health problems.

Some of the best sources of many vitamins and minerals are fruit and vegetables. It is better to eat these whole, rather than as juices. There are many health benefits to diets that have many and varied fruit and vegetables – https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/. Try to eat the rainbow! Fruit and vegetables also have beneficial phytonutrients – chemicals that are linked to better health.

Proteins are the building blocks of life. In the body, they are important for making blood, bones, skin, muscles and cartilage, as well as various chemicals like hormones – https://www.choosemyplate.gov/protein-foods-nutrients-health. Proteins break down into amino acids. There are 9 essential amino acids – we must get them through food as the body doesn’t make them.

We get amino acids from eating foods rich in protein, like those found in the Protein and Dairy food groups. Animal-based foods tend to be complete proteins – they have all 9 amino acids (meat, seafood, eggs, dairy). Incomplete proteins come from plant-based foods (beans and peas, known as legumes; seeds and nuts; and whole grains), but these foods can be combined to ensure that we are getting everything we need.

How much protein do you need? For an adult, you need about 0.8 g per kg of body weight. Read more here – https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/. Most of us in the United States are getting enough or more than enough protein in our diets. There are times when we may need to get more – when one is pregnant, recovering from an illness or suffering from an injury.

Fats are necessary for life and thus are an essential macro-nutrient. However, there are different types of dietary fats and research shows that some may be better for us than others.

Some ways to consume fats in a healthier way include choosing plant-based oils and lower amounts of animal-based fats in your diet. Find more information here – https://newsinhealth.nih.gov/2019/03/skinny-fat.

A healthy eating pattern includes some Oils, which are not a food group. Some oils can be found in the Vegetables (avocados and olives) and Protein (nuts and seeds) food groups.

When people direct harm against themselves and die because of it, this is called suicide. Suicide is the second leading cause of death for people aged 19-24 and the third leading cause of death for children aged 15-18.

There are many risk factors for suicide, including a history or family history of mental illness, family violence, and having a gun in the home – read more here https://www.nimh.nih.gov/health/publications/suicide-faq/index.shtml.

Often, people thinking about harming themselves give indications, whether directly or indirectly. They may talk about planning something, or make references to harming themselves. Their moods and behaviors may change. They may start to use alcohol and drugs more.

If you or someone you know is experiencing these thoughts or feelings, getting help right away is vital. The National Suicide Prevention Lifeline can be found here https://suicidepreventionlifeline.org/ and at 1-800-273-8255. To find a mental health provider near you, go to SAMHSA’s site – https://findtreatment.samhsa.gov/ or check with your health insurance.

There are certain times when mental illness becomes national news – when a celebrity or someone with a high profile mentions they are suffering, when someone in the public eye dies by suicide, and when there are news of mass shootings. While it is important that people speak up about and normalize their mental health, just like any other dimensions of their health, the fact is that a societal stigma against people with mental illness persists.

Dr. Freidman writes about mental illness stigma and why it needs to be a national priority here – https://www.psychologytoday.com/us/blog/brick-brick/201405/the-stigma-mental-illness-is-making-us-sicker .

Stereotypes about people suffering with mental illness persist and can lead to a delay in people seeking help, social isolation, and a higher risk of suicide. Check your understanding about mental illness with this quiz.

You can help combat stigma by speaking up when you hear harmful stereotypes about people with mental illness, and by reaching out to those in your life who may be in need of support.

Mental illnesses are medical conditions that affect a person’s thoughts, feelings, moods and behaviors. Find out more about mental health basics here https://www.cdc.gov/mentalhealth/learn/index.htm. Make sure to click through Mental Health Basics, Types of Mental Illness, and Fast Facts.

There are many classified mental disorders – these are described in detail in the Diagnostic and Statistical Manual, the DSM-V. Some of the more common ones include anxiety disorders, mood disorders, attention-deficit/ hyperactivity disorder, post-traumatic stress disorder, and many others.

Mental disorders are quite common in the United States – about one in five adults live with mental illness. Read more about the prevalence of these conditions here at the National Institute of Mental Health https://www.nimh.nih.gov/health/statistics/mental-illness.shtml. Some more facts are found here – https://www.nami.org/Learn-More/Mental-Health-By-the-Numbers . It’s important to note that many people living with mental illness do not get treatment. Also, note that people who are homeless, incarcerated, and suffering substance use disorder are more likely to have mental illness.

Some of the causes and risk factors of mental illness may be traumatic life events, biological factors like age and sex, chronic health conditions like diabetes or cancer, and feeling socially isolated.

Treatment for mental illness is possible. There are many professionals who can help. If you want to seek help, this guide can help – https://www.nimh.nih.gov/health/publications/tips-for-talking-with-your-health-care-provider/index.shtml . You can start with your primary care provider, and they may then refer you to a specialist. This may be a psychiatrist – a medical doctor who can prescribe appropriate medications, should they be necessary. It may also be a psychologist, licensed counselor, or social worker, depending on the type of help you may need.

What is good mental health? Some psychologists theorized that before we can focus on improving our mental health, our basic needs must first be met. Abraham Mazlow created his hierarchy of needs, represented below with a pyramid. On the bottom, biggest level, are the purely physiological needs. The next step are the safety needs. These are considered to be basic needs for the human body to survive.

After these basic needs, come psychological needs – social health and the feelings of love and belonging, and emotional/intellectual needs like self-esteem, achievement of goals, confidence, and respect of other people. At the very top is self-actualization, which is realizing one’s full potential.

Positive mental health includes these top three tiers of the pyramid. A person who is exhibiting positive mental health can get along with others, feels good about herself, is open to new ideas, and is able to cope with stress and negative emotions. Read more here https://www.mentalhealth.gov/basics/what-is-mental-health and here https://www.cdc.gov/mentalhealth/learn/index.htm.

As with other dimensions of wellness, mental health exists on a continuum. On the one side is positive mental health, and on the other side is ill mental health or mental illness.