“We are human,” Dr. Naidoo says. “Instead of judging yourself if you have a piece of cake, enjoy it and move on. People shouldn’t get hung up on diet war rules like ‘you can never eat bread or a piece of cake’ or whatever it is. ”In other words, Pizza Fridays is not going to improve or destroy your body’s microbiome – and it definitely should don’t destroy your mind. Here are some steps you can take to support a healthy connection between food and mood.
Limit sugars (including artificial sweeteners) and processed foods.
Combine many processed foods “empty calories with other chemicals and additives like colors, preservatives, fillers, and sugary ingredients that can cause inflammation that “make our brains depressed, anxious, and distracted,” says Drew Ramsey, MD, practicing clinical psychiatrist, professor, authorand expert in nutritional psychiatry. “That’s pretty clear now.”
An intestinal microbiome fed on sugar craves more sugar. Sugar causes inflammation and is linked to lower levels of BDNF, a protein that helps our brain adapt to stress. Artificially Sweeteners like Aspartame and saccharin are also on the no-go list due to their potential toxic effects on mood-regulating neurotransmitters and the chemical synthesis of the brain. Unfortunately I have to say that simple carbohydrates, like white rice and pasta, fall into the sugar category; they are quickly broken down into glucose (sugar) in the body. Much of their nutritional value, like fiber and vitamins, has also been removed.
Add lots of colorful vegetables, legumes, and leafy greens.
Perhaps you already know the old adage: “Eat the rainbow”. Replace unhelpful inflammatory or nutritionally neutral foods with dark chocolate, peppers, citrus fruits, berries, leafy greens, lentils, asparagus, broccoli, berries – you got the idea. These foods contain microbiome-healthy fiber and mood-enhancing vitamins and minerals such as iron, folic acid, magnesium, zinc and vitamins A and B.
In our digestive tract live around 100 trillion Bacteria and microorganisms that play a role Main role in our health. Eating active cultures helps to crowd out unhealthy microorganisms as well increases the healthy flora in our microbiome, that improves Mood and ours general health. Foods like kefir, no-sugar yogurt, kimchi, sauerkraut, miso, tempeh, and buttermilk all contain important, gut-healthy bacteria. Probiotics are best supported by prebiotics: foods like oats, allium, garlic, apples, and beans.
Make use of omega-3 fatty acids, limit saturated fats, and opt for lean protein.
Fish like sardines, salmon, tuna, and mackerel are loaded with omega-3s that are Reduce inflammation in the brain, and can be a great source of vitamin D. Avocados and olive oil round out the list of nutrient-rich fats. Lean beef, shellfish, and poultry are high in iron, a mood-enhancer. Cattle, chia seeds and nuts also contain omega-3 fatty acids. In fact, “nuts are a perfect mix of carbohydrates, protein, fiber, and fat,” says Dr. Ramsey.
Cut down on alcohol and caffeine.
Both play a role in anxiety, writes Dr. Naidoo in This is your brain when you eat. “People who are anxious sleep worse when they drink alcohol regularly”, although “drinking can relax them in the moment”. That means no more than one drink a day for women and two a day for men.
caffeineDespite this morning buff, it overstimulates the threat processing region of the brain and reduces function in the area that helps regulate anxiety. Instead of giving up your brew altogether, Cut back and try adding soothing chamomile or turmeric tea to your drink list. Also, be sure to drink much water: about four to six glasses a day, more if you sweat and exercise.
How does food complement other mental health treatments?
Nutritionists incorporate food into wider treatment plans, which can include medication, talk therapy, acupuncture, yoga, exercise, and the like. “It’s really about putting all of these pieces together,” says Dr. Naidoo. In other words, food helps, but it shouldn’t be viewed as a panacea.
“If someone says that celery juice can cure depression, it doesn’t help,” agrees Dr. Ramsey, who hurt many patients because they thought their very restrictive diet would cure them. “Still, I think every doctor and psychiatrist in America agrees that it would be better if our patients really did eat healthy, unprocessed foods. Not that this will cure all mental illnesses, but it certainly helps improve brain health and alleviate symptoms. “