What you eat can have a dramatic effect on how you think, the mood you are in and your level of mental alertness, as well as impacting on your motivation and overall sense of wellbeing. Problems with mental health can affect us in many ways, from confusion, anxiety, mood swings and mild depression, to more serious conditions such as bi polar disorder, clinical depression, eating disorders and Alzheimer’s. The brain is a complex mechanism that needs the right factors to support its health. A healthy diet can positively influence the health of the brain and the way it operates. This blog will guide you on what to eat to help you achieve optimal mental health.
VITAL BRAIN NUTRIENTS
Carbohydrates – the blood sugar connection
Carbohydrates provide glucose, an essential energy source for the brain that needs to be maintained within strict limits (by homeostasis – bodily feedback mechanisms that help to restore equilibrium). Dramatically fluctuating blood sugar levels, caused by refined carbohydrates and stimulants are known to affect mood, energy and concentration levels, and may also upset hormone balance, which may result in feelings of depression, apathy and fatigue as well as a disruption of sleep patterns. Hence, restoring blood sugar balance is a vital part of achieving optimal mental health. Meals and snacks should above all contain complex carbohydrates - i.e. whole grains that contain not only complex, slow release sugars for energy, but crucially fibre that slows the rate of glucose absorption and provides essential nutrients. Choose: wholegrains such as; brown rice, quinoa, oats, millet, pulses and starchy vegetables.
Beneficial fats: 60% of the brain is made from fat, most of which are soft polyunsaturated fats (PUFAs) that give the brain a supple structure. PUFAs also help to maintain flexible, dynamic cell membranes that are able to transmit and receive information easily. There are two key types of omega-3 fats, EPA and DHA. The brain is primarily made from DHA that also helps promote nervous system development and optimal memory function. EPA is the most potent natural anti-depressant. Foods that contain significant levels of EPA and DHA are oily fish and marine algae. Vegetarian sources of omega 3 are called ALA that has to be converted to EPA and DHA, but unfortunately the conversion of this in the body is poor (only 1% is converted to DHA and up to 15% is converted to EPA). Sources of ALA include walnuts, soya, dark leafy greens and flax seeds.
If your diet is deficient in any of these aforementioned foods, or if you follow a vegetarian or vegan diet, then supplementation of a good quality omega 3 (EPA and DHA) oil is a good idea, whether
from fish or algal sources. Fats like virgin coconut oil are good saturated fats that are utilised for energy by the brain and not stored for energy, unless eaten in large quantities.
Non-beneficial fats: If your diet is high in trans, hydrogenated, or other animal saturated fats, they can displace the beneficial fats. These fats create stiff cell membranes, which can impair subtle changes in shape that are essential for cell communication. These fats also impede the flow of oxygen and the flow of wastes away to and from the brain. Trans fats can accumulate especially in synapses, impacting all brain communication.
Protein: is made from amino acids (AAs), the building blocks that are also used to form neurotransmitters (NTs) and support structures in neurons. The three key AAs are: Tryptophan – this is converted into another AA called 5-Hydroxy Tryptophan (5-HTP) and then to Serotonin – the brains ‘happy’ chemical. Tyrosine – is used to make dopamine that keep us motivated and active. Glycine (or Betaine or Trimethylglycine) – keeps the nervous system functioning efficiently. Proteins also form receptors, structures embedded in membranes that aid in cell communication. These AAs can be found in: lean white meats, peanuts, beans, tofu, eggs, nuts (especially almonds), cheese (especially cottage), avocados, milk and bananas.
Micronutrients: such as vitamins and minerals are needed in smaller amounts and they are absolutely crucial for optimal brain health.
B Vitamins: produce energy for brain cells and manufacture key NTs like serotonin and GABA, which aids in focus and concentration. B-vitamins are found in wholegrains, lean meats, mushrooms, avocados and leafy green vegetables.
Vitamin E: This vitamin helps protect the functions of the brain and is one of the most potent anti-oxidants. There is a tremendous amount of activity in the brain where high levels of oxidation can occur. Vitamin E is found in almonds, spinach, trout, sweet potatoes, avocados, sunflower seeds and butternut squash.
Vitamin C (ascorbate): The highest concentrations of ascorbate in the body are found in the brain and neuroendocrine tissues such as the adrenal glands, where most of the body’s energy is used. Ascorbate is a regulator for over a dozen different neurochemicals and can reduce the risk of a stroke. Vitamin C is found in oranges, red peppers, kale, brussels sprouts, broccoli, strawberries, grapefruit, guava and kiwi.
Zinc: This mineral is also involved in producing serotonin and GABA, as well as hundreds of other brain pathways and is used in the growth of dendrites (short branched extensions of a nerve cell) and cell repair. It also aids in synaptic adhesion - the process of "cementing" a new connection between neurons. In addition, zinc is essential in the formation of memory, and is found abundantly in the hippocampus that is responsible for processing short-term and long-term memory. Zinc is found in eggs, mushrooms, seeds, nuts, as well as red meat and green leafy vegetables.
Calcium: This mineral is used to help maintain the electrical environment of the brain and to regulate nerve transmission. It can also help cleanse the brain by binding or displacing some harmful substances. Good sources of calcium include: milk, cheese and other dairy foods, green leafy vegetables, such as broccoli, cabbage and okra (but not spinach), soya beans, nuts and seeds.
Antioxidants: These are vital to maintain all body functions and to prevent (free radical) oxidative damage from toxins in the brain. Choose brightly coloured fresh fruits and vegetables.
Chromium: This mineral is vital for keeping your blood sugar level stable because insulin, which clears glucose from the blood, can't work properly without it. Research also shows that people with atypical depression, that take regular chromium, can see a big difference in the way they feel. Food sources are: whole grains, lean meats, cheese, mushrooms, asparagus, green beans, potatoes, prunes, bananas and nuts.
OTHER FACTORS
Sunshine = Vitamin D: Known as the ‘sunshine vitamin’, around 90% of our vitamin D (a pro-hormone) is synthesised in our skin by the action of sunlight. Vitamin D deficiency is increasingly being recognised as a common problem around the globe, especially in the Northern hemisphere where more people suffer from SAD and it is implicated in depression. Consider supplementing this absolutely vital nutrient, as it is poorly available in the diet. At least a daily dose of 400 IU in an oil based form (Vitamins D3 + K2 is a great choice).
Hydration: One of the most fascinating aspects of neurons is that they store water in tiny balloon-like structures called vacuoles. Water is essential for optimal brain health and function. Water is necessary to maintain the tone of membranes for normal neurotransmission. It enhances circulation and aids in removing wastes. Water keeps the brain from overheating, which can cause cognitive decline and even damage. A lack of water can also make you feel tired, low in energy and unable to concentrate. Aim to drink at least 1.5 litres of fluids of water per day, preferably from clear water.
Which foods affect moods? Although the precise cause-and-effect relationship between different foods and moods has yet to be fully understood, many people have found the link between eating (or not eating) certain foods and how they feel. The foods and drinks that most often cause problems are those containing alcohol, sugar, caffeine, chocolate, wheat (such as bread, biscuits, and cakes etc), certain artificial additives (or E numbers) and hydrogenated fats. Other commonly eaten foods, such as yeast, corn, oranges, soya, tomatoes and even eggs and dairy products may also cause symptoms for some people, sometimes. It is a good idea to keep a food and symptom diary to identify which foods are problematic.
Comentarios