Elevating Brain Function and Mood through Nutritious Choices

 Elevating Brain Function and Mood through Nutritious Choices

The podcast "Chasing Life with Dr. Sanjay Gupta," in its eighth season, delves into the intricate workings of the brain in various states. Each episode explores different states of the brain, from distraction to fear, depression, and more. This investigation aims to shed light on what's happening inside our heads and how it profoundly impacts our bodies.

The age-old saying "you are what you eat" resonates deeply when it comes to understanding the far-reaching effects of nutrition on our health. Decades of research solidify the connection between our dietary choices and their significant impact on overall well-being. Opting for healthy foods not only extends our lifespan but also reduces the risk of a myriad of medical conditions, including heart disease and cancer.

However, the impact of food goes beyond the body; it influences the mind. What we eat not only affects our vulnerability to future brain-related conditions like stroke and dementia but also our cognitive abilities in the present moment and our mental health.

Yet, understanding what to eat for optimal brain health and mood enhancement isn't always straightforward. Many of us have heard about "brain foods" like blueberries, salmon, nuts, and leafy greens, but we may not fully grasp how they work. Are they truly neuroprotective? Do they enhance intelligence, alertness, reduce stress, or boost happiness?

Dr. Uma Naidoo, a nutritional psychiatrist, has dedicated her career to uncovering the relationship between food and brain function. She serves as the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, an instructor at Harvard Medical School, an author, and even a personal chef.

Naidoo operates within the emerging field known as "nutritional psychiatry," where nutrition and mental health intersect. While the field hasn't reached the point of prescribing a specific number of blueberries for mood improvement, it is steadily growing and accumulating scientific evidence to construct a nutritional psychiatry plate that promotes mental well-being.

The Standard American Diet (SAD), which many consume, has detrimental effects on mental health. This calorie-dense and nutrient-poor diet is filled with refined carbs, unhealthy fats, added sugars, and lacks fresh fruits, vegetables, whole grains, and clean protein. It's aptly named "SAD" for good reason.

To nurture your brain and elevate your mood, Naidoo offers five essential tips. For a deeper dive into the brain benefits of a balanced diet and its impact on mood, her podcast interview with Dr. Sanjay Gupta in "Chasing Life" provides comprehensive insights.

1. Whole Foods for Wholeness

Naidoo recommends that 80% of your diet should consist of real, whole, fiber-rich foods such as vegetables, fruits, nuts, seeds, legumes, lower-glycemic whole grains, healthy fats, and high-quality, well-sourced protein. The remaining 20% allows for some flexibility and enjoyment, following the 80/20 rule.

This balanced approach combines dietary discipline with flexibility, ensuring the intake of essential nutrients for mental well-being without the guilt associated with strict diets.

2. Embrace a Rainbow of Food Choices

Diversity in food selection is a common piece of advice, urging individuals to consume a wide array of vegetables and fruits in various colors. Naidoo stresses the importance of "eating the rainbow" for optimal nutrient quality. Different-colored plant foods contain unique brain-boosting nutrients, such as plant polyphenols.

While all vegetables are valuable, Naidoo emphasizes cruciferous vegetables, leafy greens, legumes, lentils, and beans. The inclusion of fruits helps provide natural sugars, offering a healthier alternative to processed sugary snacks.

3. Amplify the Power of Green Foods

Naidoo gives particular attention to green foods, emphasizing that "greens do a mind good." They contain folate, a B vitamin crucial for neurotransmitters like norepinephrine, serotonin, and dopamine. Folate is associated with reduced depressive symptoms and enhanced cognition, supporting mental clarity and happiness.

To reap the benefits, Naidoo suggests consuming 4 to 6 cups of greens daily, including spinach, kale, arugula, spring mix, or dandelion greens. Arugula, being a cruciferous vegetable, serves as an excellent choice for nutrient-dense salads or pesto.

4. Cultivate Self-Awareness in Your Eating

Mindfulness and self-awareness are vital for mental well-being. Naidoo advises listening to your body's response to different foods. Pay attention to how they make you feel and act accordingly. If a particular food doesn't make you feel good or perform well, there are likely better dietary choices available. Use your body's signals to guide your food choices.

5. Avoid Anxiety-Triggering Foods

Inflammation plays a significant role in stress and low mood. Naidoo points out that inflammation in the gut caused by added/refined sugars, processed foods, and industrial seed oils can lead to mental overwhelm, stress, and anxiety. Replacing nutrient-poor foods with an abundance of fruits, vegetables, healthy fats (especially omega-3s), and proteins calms the gut and alleviates stress in both body and mind.