There's no doubt about it: what we eat, and how much we eat, has a direct impact on our physical health. But did you know that those same choices also influence mood, mental alertness, memory, and emotional wellbeing? Food can act as medicine, have a neutral effect, or it can be a poison to the body and mind.
When food acts as poison, it creates inflammation, which alters the body's balance of nutrients, hormones, and neurotransmitters. This directly affects your body's ability to manage and heal from stress or illness.
Below are four common culprits that can be detrimental to brain and emotional health and a list of foods that help support your brain and nervous system.
Foods that Impact Body-Mind Wellbeing
Gluten: Gluten stimulates secretion of a protein called zonulin which causes permeability in both the gut lining and the blood-brain barrier. This permeability allows undigested food molecules and pathogens to access the bloodstream which triggers an inflammatory immune response. This elevated inflammation in the gut and/or brain can cause short-term reactions like lethargy, "brain fog", and fatigue, and contribute to long-term issues like depression and dementia.
Caffeine: The most socially accepted psychoactive substance in the world, caffeine is used to boost alertness, enhance performance, and even treat apnea in premature infants. Caffeine is frequently added to other foods, so be mindful of total consumption. Too much caffeine (500-600 mg daily) interferes with sleep quality, which affects energy, brain detoxification, concentration, and memory. Caffeine can also aggravate other health conditions, cause digestive disturbances, and worsen menstrual symptoms and anxiety.
Food Dyes: Listed on ingredient labels as "Blue 2," or "Citrus Red," food dye has been documented to contain cancer-causing agents (e.g., benzidine). They're also associated with allergic reactions and hyperactivity in children. Dyes are sometimes used to enhance skin color of fruits and veggies. A number of dyes have been banned from use in foods and cosmetics around the world and eating organic will help you avoid these chemical compounds.
Sugars: Increased sugar consumption (as much as 30% over the last three decades for American adults), is linked to decreased intake of essential nutrients and associated with obesity, diabetes, inflammatory disease, joint pain and even schizophrenia. Too much sugar results in blood sugar fluctuations, causing mood swings, anxiety, irritability, headaches, and increased depression. There are even sugars that can act as poison including High Fructose Corn Syrup, table sugar, and artificial sweeteners such as aspartame .
MSG: Monosodium glutamate is a flavor enhancer common in packaged and prepared foods. Although the FDA considers MSG "generally safe," some individuals experience a complex of physical and mental symptoms after eating MSG-containing foods. Symptoms vary but can include headache, sweating, nausea, chest pain, heart palpitations, and overstimulation of the central nervous system which can lead to alterations in sleep, mood, and immunity.
Becoming aware of your food choices, why you make them, and how you feel mentally and physically is an important first step in understanding your personal body-mind food connection. Keeping a mind-body food journal can be very helpful in providing a clear picture of how your food choices affect your health.
The Gut-Brain Connection and Foods that Support Body-Mind Wellbeing
Healthy Fats: These include fats such as organic avocado, virgin coconut oil, ghee and other animal fats from organic, grass-fed animals, fish oils, olive oil, flax seeds and oil, chia seeds, hemp seeds and oil, and organic nuts and seeds. Fat is your best friend when it comes to brain health, and contrary to old beliefs, it does not make you fat. In fact, healthy fats support healthy hormones and a healthy metabolism which means they can actually help you lose body fat.
Colorful Vegetables & Antioxidant Fruits: Vegetables and certain fruits like dark berries are loaded with antioxidants. Antioxidants are compounds that prevent or delay cell damage and they help reduce our overall inflammation and prevent disease. By "eating the rainbow" and getting as many different colors of veggies as possible (mostly those that grow above ground), you will be giving your body a healthy dose of antioxidants to help support a healthy brain and nervous system.
Naturally Fermented Probiotic Foods: Foods such as kimchi, sauerkraut, kombucha and homemade goat or sheep's milk kefir and yogurt are great sources of probiotics. We know that these friendly bacteria are crucial for a healthy gut but they also have a major influence on our mental and emotional health. You've heard the expression "gut feeling" or "gut instinct"; Well, doctors often refer to the gut as the enteric nervous system, or the second brain. The enteric nervous system or ENS is made up of over 100 million nerve cells lining your gastrointestinal tract from esophagus to rectum.
The ENS can also play a major role in emotional distress experienced by people coping with irritable bowel syndrome (IBS) and gut problems such as constipation, diarrhea, bloating, pain and stomach upset. “For decades, researchers and doctors thought that anxiety and depression contributed to these problems. But our studies and others show that it may also be the other way around,” says According to Jay Pasricha, M.D., director of the Johns Hopkins Center for Neurogastroenterology. “These new findings may explain why a higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety,”
In short, if you have a healthy gut, you probably have a healthy brain so eat the foods that benefit both and you can't lose. If you're experiencing symptoms that interfere with your quality of living, reach out and let's talk about the role these or other foods may play in your emotional and physical health.
- Prasad, C. "Food, mood and health: a neurobiological outlook." Brazilian Journal of Medical and Biological Research (1998). 31(12): 1517-1527.
- Rippe, J., et al. "Controversy about Sugar Consumption: State of the Science." Eur J Nutr (2016). doi:10.1007/s00394-016-1227-8. http://link.springer.com/article/10.1007%2Fs00394-016-1227-8
- The Obesity Society. Increase in U.S Sugar Consumption. http://www.obesity.org/news/press-releases/us-adult
- Centers for Disease Control: National Center for Health Statistics: Nutrient Intake by age: http://www.cdc.gov/nchs/fastats/diet.htm
- Bray, George A. "Energy and Fructose From Beverages Sweetened With Sugar or High-Fructose Corn Syrup Pose a Health Risk for Some People." Advances in Nutrition 4.2 (2013): 220-225. PMC. Web. 10 July 2016: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649102/
- Rippe, J.M. & Angelopoulos, T.J., "Sucrose, High-Fructose Corn Syrup, and Fructose, Their Metabolism and Potential Health Effects: What Do We Really Know?" Adv Nutr, (March 2013) 4: 236-245. doi: 10.3945/ an.112.002824. http://advances.nutrition.org/content/4/2/236.long
- Sharma, A. et al. "Artificial Sweeteners as a Sugar Substitute: Are They Really Safe?" Indian Journal of Pharmacology (2016) 48.3: 237-240. PMC. Web. 10 July 2016: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/
- Somer, E. Food & Mood: The Complete Guide to Eating Well and Feeling Your Best, Second Edition (1999) Holt Books. http://elizabethsomerblog.com
- "Food and Mood." British Dietetic Association Food Fact Sheet. (2014). Accessed on July 8, 2016: https://www.bda.uk.com/foodfacts/foodmood.pdf
- Kobylewski, S. & Jacobsen, M.F. "Food Dyes: A Rainbow of Risks." Center for Science in the Public Interest. (2010). https://cspinet.org/new/pdf/food-dyes-rainbow-of-risks.pdf
- Benon, D. & Donohoe, R.T., "The effects of nutrients on mood." Public Heath Nutrition (1999) 2(3A): 403-9.
- MayoClinic Online. "Caffeine: How Much is Too Much?" Accessed 10 July 2016: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678?reDate=10072016
- Singh, Minati. "Mood, Food, and Obesity." Frontiers in Psychology 5 (2014): 925. PMC. Web. 4 July 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4150387/
- ReadingHour.in. "The Food-Mood Connection." Posted Apr 2011. http://readinghour.in/content.php?ctype_id=NjM
- Johns Hopkins Center for Innovative Medicine. "Food, Body, Mind: Gastroenterology meets Neuroscience, meets Microbiology, meets Immunology, meets Psychiatry." http://www.hopkinscim.org/breakthrough/winter-2014/food-body-mind/
- Challem, J., The Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems (2007) Boston: John Wiley & Sons. http://jackchallem.com/pages/foodmood/foodmood.html
- Challem, J. "The Food-Mood Connection." Posted 2006 at Experience Life; https://experiencelife.com/article/the-food-mood-connection/
- Mayo Clinic Online. "What is MSG? Is it Bad for You?" http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/monosodium-glutamate/faq-20058196
- Olakunle, J.O., et al., "Evidence of alterations in Brain Structure and Antioxidant Status following 'low-dose' Monosodium Glutamate Ingestion." Pathophysiology (2016, in press) DOI: http://dx.doi.org/10.1016/j.pathophys.2016.05.001 http://www.pathophysiologyjournal.com/article/S0928-4680(16)30022-0/pdf
- NaturalNews.com "MSG and aspartame are the two leading causes of central nervous system damage in the United States". http://www.naturalnews.com/039199_central_nervous_system_damage_MSG.html