Brain Food: Nutrition Tips to Nourish Your Mind and Body
I THE GUT-BRAIN CONNECTION
You have probably heard statements like “the gut is the second brain,” and you have likely experienced sensations like “butterflies in your stomach.” The gut and the brain are two intricately intertwined systems, and there are reasons why they seem to impact each other.
The enteric nervous system is a neural network of millions of nerve cells that line the gastrointestinal tract. It uses the same chemicals as the brain to regulate digestion and alert the brain when something is wrong. The brain directs the gut. Just thinking about food can make the gastrointestinal tract start preparing to receive it. The gut also sends signals up to the brain when something is wrong. When it comes to digestive issues, there is evidence that “psychologically-based approaches lead to greater improvement in digestive symptoms compared with only conventional medical treatment” (Harvard Health Publishing, 2023).
The gastrointestinal tract and the central nervous system communicate in a bidirectional relationship. They exchange information through the autonomic nervous system and the vagus nerve. Higher inflammatory index in the gut has been associated with an increased risk of depressive symptoms and other psychiatric disorders. Diet, particularly a low inflammation diet, helps achieve proper functioning of the intestinal barrier to improve gut health.
Our gut microbes help with the production of neurotransmitters like serotonin and dopamine. Neurotransmitters are chemical messengers in our brains. They travel between neurons to transmit information across our nervous system, which then regulates our bodily functions such as thoughts, emotions, memories, movements, and sleep. Recent literature suggests this is why gut health plays a role in psychiatric disorders like Major Depressive Disorder and anxiety.
II HOW TO NOURISH YOUR MIND
When trying to eat with brain health in mind, focus on:
FIBER
HEALTHY FATS
COMPLETE PROTEIN
ANTIOXIDANTS
ANTI-INFLAMMATORY FOODS
WHOLE GRAINS
PRE/PROBIOTICS
If you want to improve your mental well-being, the three starting blocks to incorporate into your diet are omega-rich foods, complete proteins, and anti-inflammatory foods.
OMEGA-3 RICH FOODS
Our brain and myelin sheath (the lining wrapping each nerve cell) depend on fatty acids. They do not produce these independently; rather, they rely on getting them from our diet through foods like fatty cold water fish, olive oil, and nuts. Omega-3s help with brain volume, memory, cognition, and blood flow to the brain. Supplementation of Omega-3 polyunsaturated fatty acids have been shown to reduce the risk of psychotic disorders among individuals at high risk of developing them.
COMPLETE PROTEIN
Protein is the second largest matter in the brain. Protein helps the neurons in the brain communicate with one another. The amino acids in protein make up our neurotransmitters, which regulate our thoughts and feelings. We need plenty of protein accessible in our brains to do so effectively.
ANTI-INFLAMMATORY FOODS
Our body has incredible detoxifying systems like our liver and immune system. If the immune system becomes overwhelmed with toxins, it cannot keep up—and that leads to auto-immune reactions. Auto-immune reactions cause stress on bodily systems, causing suboptimal operation.
III INTUITIVE EATING
Intuitive eating is being in tune with our body’s natural ability to communicate to us when we are hungry and full. It also rejects traditional diet models labeling foods as “good” or “bad,” and focuses on choosing foods that work best for your personal physical and mental health.
10 PRINCIPLES OF INTUITIVE EATING
Reject the diet mentality
Honor your hunger
Make peace with food
Challenge the food police
Discover the satisfaction factor
Feel your fullness
Cope with your emotions with kindness
Respect your body
Movement —feel the difference
Honor your health —gentle nutrition
IV MINDFUL EATING
Mindful eating is the practice of being attentive to your food, feelings, hunger, and satiety cues. While you are eating, you engage in all of your senses. It helps create a
more conscious relationship with food. The goal is not only to enjoy food more, but also to be more attuned with our body's needs. Intuitive eating and mindful eating
work synergistically.
Mindfulness is generally regarded as a positive practice for mental well-being. It increases awareness, reduces anxiety by focusing on the present, improves attention, and increases connection. It is why people tend to find things like candles, baths, and walks in nature relaxing. Being mindful while eating helps you to be aware of what your body needs and enjoy your food more. The act of tuning out other thoughts and solely focusing on your eating experience also helps to reduce negative food thoughts fueled by diet culture and disordered eating.
V MENTAL HEALTH SUPERFOODS
Since you now have a foundational understanding of how your gut health impacts your brain and the sustenance your brain requires to function optimally, let's explore some examples of foods you can try adding to your meals!
HEALTHY FATS: avocados, walnuts, flaxseed, cold water fish
Help with brain volume, memory, and cognition.
BERRIES: strawberries, blackberries, goji berries, blueberries
Contain vitamins, minerals, antioxidants, and phytochemicals that support brain health and mood regulation.
LEGUMES: black beans, chickpeas, lentils, peanuts, black-eyed peas
Contain brain-friendly nutrients, including magnesium, zinc, fiber, antioxidants, and folate.
WHOLE GRAINS: brown rice, farro, oats, quinoa, whole wheat, bulgar
Rich in B vitamins/amino acids and reduce inflammation in the brain.
PRE/PROBIOTIC FOODS: Yogurt, garlic, onion, kefir, chickory, asparagus, kimchi
Support the immune system, reduce inflammation, and promote healthy gut bacteria.
DARK LEAFY GREENS: spinach, kale, arugula, cilantro, basil
A good source of folate, which leads to serotonin production.
ANTI-INFLAMMATORY FOODS: turmeric, ginger, fatty fish, tomatoes, olive oil
Decrease systemic inflammation in the body.
GREEN TEA: green tea leaves, matcha powder
Is high in antioxidants and improves cognition.
-LETS SPICE IT UP WITH SOME HERBS-
MINT:
Spearmint and peppermint have been shown to boost memory, attention, concentration, alertness, and recall.
LEMON BALM:
Uplifting and has anti-anxiety properties. It improves the production of the neurotransmitter acetylcholine.
ROSEMARY:
In proper doses has been shown to improve memory recall.
ADAPTOGENS: ashwagandha, reishi, Rhodiola
Have been shown to regenerate nerves, protect cognitive deficits, reduce oxidative stress, decrease inflammation, improve attention, and improve ATP synthesis.
If you are feeling inspired and want to get in to the kitchen, email Cara for a free recipe and workbook.
VI IMPLEMENTATION
Now that you have education about your brain’s nutritional needs, tools for eating in an uplifting fashion, and examples of foods that you should stock in your pantry it is time to set goals for implementing all this into your life.
Like with any behavioral change, pick something specific and achievable you want to start with. That may look like adding a handful of walnuts to your morning yogurt for one week. Then, take that momentum and keep building. Avoid creating too many rules around trying to implement all of these foods at an unrealistic frequency. Move back toward your ability to intuitivelyeat, and break away from strict food rules.
If you want extra support in your journey toward better mental well-being, reach out to Cara for a free consultation about her services.
Disclaimer:
This article is not intended to be medical advice. Diet changes are not a replacement for psychotropic medication. Please refer to a medical physician before making any changes to your diet or psychiatric treatment.
References:
A Mindfulness Eating Exercise: Simple Instructions | The Mindfulness Diet. (n.d.). Www.mindfulnessdiet.com. https://www.mindfulnessdiet.com/program/articles/a-
mindfulness-eating-exercise-simple-instructions/
Grajek, M., Krupa-Kotara, K., Białek-Dratwa, A., Sobczyk, K., Grot, M., Kowalski, O., & Staśkiewicz, W. (2022). Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Frontiers in Nutrition, 9(943998). https://doi.org/10.3389/fnut.2022.943998
Harvard Health. (2023, July 18). The gut-brain connection. https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
The Original Intuitive Eating Pros. (2019). 10 Principles of intuitive eating. Intuitive Eating. https://www.intuitiveeating.org/10-principles-of-intuitive-eating/