Mental health is a big topic these days, and for good reason. Even before we were put on lockdown with minimal human interaction, people have been focusing more on taking care of themselves mentally. You may know that your brain needs energy from food to keep running physically but you may not realize that what you eat has a major impact on your mental health, too.
First, a little biology lesson. Your brain and your gut are connected, like really connected. When your gut is unhappy, your brain is unhappy and vice versa. When you start thinking about eating, your stomach begins producing digestive juices, your stomach starts gurgling, and your digestive track officially begins the digestive process. What you eat, or don't eat, can change how well your brain functions for the rest of the day. Think about it...last time you went way too long without eating how did you feel mentally? Angry? Anxious? Annoyed? I feel all of those emotions when I haven't eaten in a while (just ask my very patient husband). I believe this is where the word "hangry" comes in.
The physical function of your brain includes memory, signaling, speech and movement, among other things. Like the rest of your organs, your brain requires energy from your food to perform these functions. As always, your organs work best when you are providing them with a variety of macronutrients (carbohydrates, protein and fat) and micronutrients (vitamins and minerals). I've talked about this before in previous blog posts, so I won't go into too much detail, but one analogy is to compare what you eat to the fuel you put in your car. If your body is a premium car (and it is) then it requires premium fuel in the form of fruits, vegetables, lean proteins, unsaturated fats, and whole grains to run at its best. There is some new research regarding nutrition's role in the development or prevention of dementia. According to a review published in the Australian Journal of Dementia Care, chronic diseases such as type 2 diabetes, heart disease and obesity are risk factors for dementia. These diseases are all associated with high intake of saturated fats. According to the same review, research suggests that focusing on omega 3 fatty acids and other polyunsaturated fatty acids may be protective against developing dementia. See, plenty of reasons to focus on nutrient-rich foods for not only your body but also your mind.
When we think of mental health we often think of our mood. I've heard many personal stories about how people have noticed boosts in their mood after making some beneficial diet changes. My patients who eat more whole foods and a variety of nutrients tend to have more energy and positivity. This goes back to your gut health and its link to your brain's health. When your gut is off balance it sends signals to your brain. People with Irritable Bowel Syndrome (IBS) have guts that are out of whack. Interestingly, studies have shown that people with IBS have higher levels of anxiety and depression than those without IBS. As someone with IBS I know that if I eat something that upsets my gut, I typically feel such emotions as anxiety, sadness, irritability and even anger. I feel my best mentally when I have avoided foods that upset my gut and have taken in a variety of nutrient-dense foods.
What you eat is not the only factor to consider when it comes to mental health. When you eat is also important to your mood and emotions. Large gaps between meals can cause fluctuations in your blood sugar, which can lead to alterations in your mental energy, as well as your physical energy. Eating small meals or snacks every 2-3 hours can lead to more available energy for your brain to use. Choosing foods that are good sources of fiber and protein can also prevent an afternoon crash because these types of foods slow down digestion and keep your body satisfied and energized longer.
A large gap between meals is not the only factor causing low energy. Eating a meal or snack that is high in sugar, especially added sugar, can lead to these dips as well. This is because energy-dense, sugary foods tend to be mostly made-up of fat and sugar and not many vitamins or minerals. These foods also tend to be low in fiber and protein. This lack of nutrients means your body uses up the high sugar and fat meal quickly, leaving your brain and other organs wanting more.
Research has been done on particular foods and their potential benefits to the health of your brain. Here are some of those foods/nutrients:
Omega-3 Fatty Acids: Found in fatty fish (salmon, tuna, mackerel, herring), walnuts, and flaxseed, omega-3s play an important role in brain cell signaling. These fatty acids are a part of important cell membranes and improve cell signaling between your brain and the rest of your body.
Avocados: Another type of fat, monounsaturated fat, can be found in avocados and has been found to improve memory and learning.
Blueberries: Blueberries contain vitamin C, an antioxidant that fights off free radicals to help protect your overall health. Flavonoids, another nutrient in blueberries, have been found to increase the amount of oxygen that flows to your brain.
Nuts: Nuts are full of healthy fats, but almonds in particular contain phenylalanine. This is an amino acid (building blocks of proteins) needed to produce dopamine, a hormone that improves your mood.
Fermented Foods/Probiotics: Probiotics are those "good bacteria" that you've probably heard about. These can help restore an unbalanced gut that is overrun with "bad bacteria". You can find these in fermented foods like yogurt, kefir, miso, sauerkraut, and kombucha.
Chicken: Chicken contains tryptophan, an amino acid (you may have heard of tryptophan being associated with getting sleepy after eating a bunch of turkey on Thanksgiving). However, it also plays a role in serotonin production. Like dopamine, serotonin is another "feel good" hormone that can boost your mood.
Dark Chocolate: Yay, chocolate! Like blueberries, dark chocolate, especially the really dark stuff, contains flavonoids that increase oxygen flow. This increase in oxygen to your brain can help you have better attention, memory, and overall cognitive function.
Tomatoes: Lycopene is a phytochemical found in tomatoes that may improve memory, mood, and brain function.
So, what can you do to improve your mood and overall brain health? You can work on eating a well-balanced diet that includes the foods listed above. Remember, your brain and gut are connected and when one is off so is the other. Your gut is often called your "second brain", which I think really drives home the fact that your gut's health is imperative to your brain health and, therefore, your mental health. Taking care of yourself is more important than ever right now, so if you have some extra time at home these days then perhaps this is the perfect time to improve your mental health.
-Brittany
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