Food for a Healthy Mind

Food for a Healthy Mind
Food for a Healthy Mind
Here is an introduction to the kinds of foods that can have an affect on your mental wellness, along with some tips for making healthy decisions the next time you’re feeling hungry.

HollyHolly Morris, R.H.N.

How you eat can affect things such as blood sugar levels, food allergies and sensitivities, vitamin and mineral deficiencies, and essential fatty acid deficiencies.

A healthy, well-rounded diet can help to manage anxiety symptoms. There are good reasons for this: your food is broken down into substances that your body uses to make the brain’s chemical messengers, including neurotransmitters such as dopamine, serotonin, melatonin, norepinephrine, and epinephrine, and it supplies the amino acids that are precursors to neurotransmitters (glutamate, tryptophan, GABA, tyrosine, taurine, and others). Food is the raw material for stress hormones such as cortisol, and natural opiates such as endorphins. The foods you eat are crucial to communication within the nervous system and the overall functioning of the brain.

Do you remember in public school when your class would have a party for special occasions, and the whole class would have candy, chips and cupcakes? Ever notice how after the party snacks it felt impossible to do any schoolwork? This is a great example of how the food that you eat can be directly connected to your body and your mind. I spent some time working in schools before I became a nutritionist and I can tell you the effects of all that candy lasted for days in the student’s behavior. In fact, studies have shown a positive change in mood when people focus on a healthy diet that contains whole foods such as vegetables, whole grains, and lean meats. Grocery stores and restaurants are filled with convenience foods that save time but don’t always give us the nutrients we deserve, so it is important to be mindful of the food that we are eating.

Here is an introduction to the kinds of foods that can have an affect on your mental wellness, along with some tips for making healthy decisions the next time you’re feeling hungry. 

Foods to Eat:

General rule of thumb: the closer the food you eat is to its natural state the more it will be of service to your body. This includes a wide variety of whole fruits and vegetables, poultry, red meat, fish, whole grains, nuts, seeds, beans and quality dairy products. For example, a sandwich made with roasted chicken breast, tomatoes, cucumber, avocado on rye bread would be a wiser choice than a sandwich with deli ham, cheese slices and mayonnaise on white bread. One way to get a large amount of good-for-you food is to make a smoothie or fresh juice. You can also take it one step further by incorporating organic foods that have reduced exposure to toxins. It may seem like more work, but when you eat food that is fresh and natural, your body will not have to work as hard to break it down; this can give you increased energy that will benefit your body and mind.  

Key Nutrients include:

  • Essential Fatty Acids (fish, avocado, eggs, nuts, and seeds)
  • Probiotics (yogurt, kefir, sauerkraut, kombucha)
  • B vitamins (Meat, bananas, whole grains, lentils)
  • Vitamin D (mushrooms, eggs, the sun)
  • Calcium/Magnesium (spinach, kale, sesame seeds, quinoa, broccoli)

 

Foods to Avoid and Why:

Refined Sugar and Grains

Carbohydrates are the body’s main source of energy; refined carbohydrate foods such as white breads, white pasta and white sugar are considered simple carbohydrates. You will notice the simple carbohydrates I listed are all white; typically, the more processed the food is the less colour it contains. When our diet is high in simple carbohydrates, our body breaks down the food’s sugar very quickly. This causes blood sugar to spike, which can cause you to feel energetic and anxious. After this spike, your blood sugar will drop quickly, which can cause fatigue and melancholy.

Food Additives

Food additives are man-made, not naturally found in our environment. Your body’s inability to effectively process them can cause unwanted side effects such as anxiety. Food additives have also been linked to allergies, digestive issues, and hyperactivity. Some common types of food additives are:

  • MSG (Monosodium glutamate): found in seasoning, spices, soups, and stocks.
  • Artificial sweeteners (aspartame): found in gum, soda, “sugar-free” options.
  • BHA/BHT: preservative in packaged food to preserve colour, texture, and flavour.
  • Artificial flavours and colours: commonly in candy, cereal, juice and even vitamins.

Caffeine

Caffeine is commonly found in coffee, soda pop, and chocolate. Caffeine’s effects can be felt almost instantly. Caffeine influences sleep habits and stimulates the “fight or flight” response in the body. This response makes your heart race and sends your brain into overdrive. This reaction is meant for situations when you need a boost of adrenaline; for instance, when a wild animal is chasing you. You can imagine the stress it causes your body when it is happening due to an outside stimulant.

This list of foods to eat, or avoid, is a good starting place for managing anxiety – and overall health – by being aware of the effects of the food that you eat. There are practical tips and great advice spread throughout the Cam’s Kids site that can help you make good food decisions that will positively impact your mental and physical wellness.

Contact Holly for further information or to book an appointment.

Resources:

https://www.psychologytoday.com/blog/real-healing/201511/eat-yourself-happy

http://www.foodmatters.tv/articles-1/top-10-food-additives-to-avoid

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