Hi everyone! It’s been a MINUTE but I’m back. For this blog post, I am going to discuss the power of nutrition and its impact on brain function. I want to preface this post by saying that the sentiments expressed below express my personal experience and I am in no way advocating for one type of diet or regimen. Everyone’s body and needs are different, so what is ideal for my brain and body may not be ideal for you and your body.
According to the Harvard article, “Nutritional psychiatry: Your brain on food”, the brain requires a constant supply of “fuel” such that it can work to its greatest potential 24/7, both while you are asleep and while you are awake.
The author of this article, Dr. Eva Selhub, compares the body to an expensive car. Like a car, your body performs better with “premium fuel” that includes the necessary vitamins, minerals, and antioxidants that protect the body from deficiencies and oxidative stress. Oxidative stress is the free radical waste that is produced when the body uses oxygen, which can in turn damage cells.
It seems as though there are a million perspectives as to what the ideal diet is; however, most professionals agree that “low-premium” fuel includes processed and refined foods as opposed to whole foods. Many of these subpar foods contain refined sugar that worsens the body’s ability to regulate insulin, encourage inflammation, and, as mentioned previously, oxidative stress. Many published studies also link diets high in refined sugar with impaired brain function that often includes mood disorders such as depression.
While nutrition has often been linked to aesthetics and body composition, the relatively new field of “nutritional psychiatry” is illuminating the consequences of diet on mood, behavior, and gut bacteria.
You’ve probably heard of serotonin, the neurotransmitter that regulates sleep, appetite, mood, and pain reception. Did you know that about 95% of the body’s serotonin is produced in the gastrointestinal tract? The enteric nervous system employs the same type of neurons and neurotransmitters that are utilized in the central nervous system. The systems parallel each other so much that some medical experts call the gut the “second brain”. It is the intersection of these two systems that dictate certain diseases in our bodies and overall mental health rather than one system independently. Cool, right?
The function of neurons and neurotransmitters in the gut is influenced by something called “good” and “bad” bacteria. Good bacteria protects the lining of the intestines and constructs a strong barrier against toxins and bad bacteria. Good bacteria also limit inflammation, improves nutrient absorption, and activates neural pathways to the brain.
Studies have compared “traditional” diets such as the Mediterranean diet and the traditional Japanese diet to a typical “Western” diet and found that the risk of depression is 25% to 35% lower in those who eat a traditional diet. In contrast to a “Western” diet, these traditional diets are higher in unprocessed foods like vegetables, fruits, unprocessed grains, and fish, seafood, and conservative amounts of lean meats and dairy. Many of these unprocessed foods are also fermented, meaning that they work as natural probiotics. Meanwhile, “Western” diets consist of refined foods and sugars. As crazy as it sounds, besides digestion, the gut can affect the degree of inflammation throughout the body, mood, and energy, and this property is gaining attention.
So how does one harness the power of nutritional psychiatry? Rather than taste alone, pay attention to how eating different foods makes you feel not just short term, but also the next day or days. Take it one step further and eat a “clean” diet for two to three weeks that limits processed foods and sugar altogether. Check in with yourself and how you feel, and after these few weeks, slowly introduce foods back into your diet, one by one, and continue to monitor your body’s response. Remember: It’s not about losing weight or limiting caloric restriction, but improving the quality of the “fuel” you are putting into your body.
On a personal note, I am a strong advocate of the mind-gut connection and the role of nutrition in brain function and body performance. Since I started listening to my body, I can confidently say that I have virtually eliminated “brain fog” and the digestive issues that plagued my past. I also have an allergy to milk proteins and gluten, so avoiding these things reduces the stress I put on my body and my immune system.
To learn more about the mind-gut connection, here is a great Ted Talk https://www.ted.com/talks/sheena_cruickshank_eat_yourself_healthy_your_microbiome_and_you. Likewise, I am a HUGE fan of the Instagram handle @mindbodygreen. The account claims to “connect the soul and science” and often features the power of food and the impact on the brain. Here are a few graphics that I love.
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