Food for Thought: Eat Good, Feel Good

Research shows that food and its nutrients can significantly influence mood and mental health, making eating an effective and delicious way to support your well-being. The relationship is meaningful enough that it has evolved into a field called nutritional psychiatry, which studies these connections and uses the findings to help people improve their mental health.

Though the brain accounts for only 2% of your body weight, at least 20% of the calories you eat each day go toward fueling it. That fuel affects the composition, structure and function of the brain. It feeds the hormones, proteins and chemical messengers that operate inside the brain and the communication and nourishment flowing between your brain and gastrointestinal tract, also known as your microbiome. 

Chronic inflammation and unmanaged stress negatively influence brain health and mental well-being. These factors disrupt the microbiome and interfere with the production and transport of brain chemicals that shape mood and cognition.

Carbohydrates

When digested, carbs break down into glucose, a sugar that is the main (and preferred) source of energy for your brain. However, diets laden with refined carbohydrates are linked with cognitive decline. Highly processed and/or sugary carbohydrates increase inflammation and the risk for anxiety and depressive symptoms. Sugary foods negatively affect gut health, too. 

Make at least half your carb choices minimally processed ones, especially at night. Choose whole-grain breads and cereals, beans, and whole fruits and vegetables. Try sorghum, farro, buckwheat, oats and quinoa in place of pasta, white rice and skinless potatoes. Their nutrients and fiber counter inflammation and help keep blood sugar levels in check.

Omega-3 Fats

These polyunsaturated fats have anti-inflammatory powers. They function as antioxidants, too, protecting brain cells from excessive oxidation caused by stress, smoking, drinking too much alcohol, extensive sun exposure, air pollution and other environmental toxins. They support the brain’s ability to regenerate and create new pathways for brain cells while removing cells that are no longer needed.

Omega-3s are found in certain types of fish, such as tuna, salmon, trout, sardines and sea bass. Grass-fed beef and eggs from free-range and pasture-raised chickens are good choices, too. Plant sources of omega-3s include walnuts; chia, hemp and flax seeds; seaweed and algae. It’s worth noting that canola, soybean, flax seed and walnut oils contain more omega-3s than other vegetable oils. Also, monounsaturated fats, like those in olive and avocado oils, have anti-inflammatory properties, too.

Magnesium

Nearly half of us are not getting the daily magnesium recommendation of 400 mg. Older adults, people with type-2 diabetes, and those with digestive troubles or who take medications for reflux are at higher risk for low magnesium levels. Along with fighting inflammation, magnesium helps with the body’s use of serotonin, dopamine and other brain chemicals that promote a sense of well-being. It also helps protect the brain from harmful substances. 

Magnesium is readily found in nuts and nut butters, seeds, beans, dark green vegetables, yogurt, whole grains and fortified cereals. 

Vitamin D

Some research suggests vitamin D can influence mood and mental well-being. It helps protect brain cells, lower inflammation and is involved in the production of serotonin. A blood level above 50 nmol/L or 20 ng/ml is considered adequate for good health.

About 40% of Americans are not getting enough vitamin D, especially those of us living in gray, wintry climates. Look to fortified dairy foods and cereals, plus salmon and trout, as good food sources. A short window of time in the sun (as little as 15 minutes) can do a world of good, too.

Fiber

Fiber works to create and feed a healthy microbiome. An unbalanced gut causes inflammation and reduces the production and absorption of key vitamins, minerals and chemicals known to support mood and mental health. A healthy gut improves the digestion and absorption of nutrients and activates pathways and communication between cells that influence mood, memory and more. An estimated 95% of Americans are not eating enough fiber. Choosing beans, whole grains, nuts, seeds, and whole fruits and vegetables gets you there.

Hydration

About 55-65% of the body is made up of water. Two-thirds of it is found inside cells and is used to ensure they function well. Adequate hydration carries nutrients where they need to be. Dehydration negatively affects memory, mood and focus.