Food and Mental Health- Missing what is right in front of our nose (or mouth in this case :P)
In the quest for optimal well-being, it’s easy to overlook the profound influence that our dietary choices have on our mental health. The food we consume not only fuels our bodies but also plays a significant role in shaping our cognitive function, mood, and overall mental well-being. This article explores the intricate relationship between good food and mental health, shedding light on the impactful ways in which a nutritious diet can positively influence our emotional and psychological state.
Enteric Nervous System is collection of over 200-600 million neurons are spread around our gut from the esophagus to the rectum and it is separate from our sympathetic and parasympathetic system.
It is called the “SECOND BRAIN”:
1. Because it can work independently of CNS to carry digestive functions. 2. Bilateral Communication, ENS reacts to what you eat and drink, and carries these messages to the CNS.
I like to think of it like Mid-level manager in a Food processing company/plant. It can supervise the employees (the digestive juice producing cells) and give orders independently. While naturally it takes orders from the CEO (the brain), it also is able to tell things to CEO to modify a decision.
We don’t really think of it that way, but food themselves are chemicals which when digested product new substances that can have very different effects on the ENS and subsequently on the CNS depending on the type of receptor it interacts with. (whether that maybe GABA, Cannabinoids, Opiates, NE etc.) Research deems that the ENS is sophisticated to respond very differently to different diets. It can control secretion blood flow, hormone release, motility and goes back and forth with the CNS.
Gut Brain Connection:
The human gut houses a complex ecosystem of microorganisms known as the gut microbiota, which interacts with the brain through the same bidirectional communication pathway called the gut-brain axis. This whole world of small guys stay in your gut and actually are your permanent companions. [See you are never really alone. :P] Most of them belong two main communities- Firmicutes and Bacteroides (75% of the entire microbiome)
Like you have healthy relationships and toxic relationships right. So the healthy little guys. help us by giving us need vitamins and there are some toxic little guys who are uninvited guests are hitting your walls, make it all red and inflamed. While sometimes you cannot avoid annoying harmful interactions like on the street, in the workplace but main percentage should be healthy.
When we feed ourselves non nutritious food, we are inviting and opening the doors for these toxic little guys, who leaves us upset. A lot of the toxicity seems fine initially but
Toxic little guys can increase in number depending on our diet, stress our other mental/physical health. These gut bacteria in turn have the ability to modulate gut lining, permeability and the messages it sends to the ENS. Since a lot of the effects are more subtle, and chronic they have been historically downplayed.
Some interesting research to support this discussion, schizophrenia in mice. Gut bacteria also have the ability to produce many chemicals that are used by brain as neurotransmitters- dopamine, serotonin, GABA, one study how lactobacillus and streptococcus can result in changes in dopamine levels and may predispose you to Parkinson’s disease and Alzheimer’s disease.
Two hours of stress to cause alteration in your gut— one exam, a fight with your spouse, one stressful patient easily gives two hours of stress.
The food part:
Certain nutrients have been linked to improved mental health outcomes. For instance, omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts have shown promising results in reducing symptoms of depression and anxiety. Additionally, the B-vitamins, including folate and vitamin B12, play a crucial role in neurotransmitter synthesis and have been associated with a lower risk of depression. Incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into our diets ensures an adequate intake of these essential nutrients for optimal mental health.
Section 3: Balancing Blood Sugar and Mood
The foods we choose can significantly impact our blood sugar levels, leading to fluctuations in mood and energy levels. Refined carbohydrates and sugary foods cause rapid spikes and subsequent crashes in blood sugar, often resulting in mood swings and decreased mental clarity. On the other hand, consuming complex carbohydrates, high-fiber foods, and sources of lean protein can help stabilize blood sugar, promoting a more balanced mood and sustained energy levels throughout the day.
Section 4: Inflammation and Mental Health
Chronic inflammation in the body has been linked to an increased risk of mental health disorders such as depression and anxiety. Consuming an anti-inflammatory diet rich in fruits, vegetables, whole grains, and healthy fats can help reduce systemic inflammation and support a healthier mental state. Additionally, incorporating spices like turmeric, ginger, and cinnamon, which possess anti-inflammatory properties, can further enhance the mental health benefits of a nutritious diet.
Section 5: The Impact of Food on Brain Function
The brain requires a steady supply of nutrients to function optimally. Antioxidant-rich foods such as berries, leafy greens, and nuts provide vital nutrients that protect the brain from oxidative stress and promote healthy brain function. Moreover, hydration is essential for proper brain function, so maintaining adequate water intake is crucial for mental well-being
Conclusion:
In a world where mental health concerns are on the rise, it is imperative to recognize the impact of good food choices on our emotional and psychological well-being. By prioritizing a balanced and nutrient-dense diet, we can nourish our bodies and minds, optimizing mental health outcomes. Remember, the path to a healthier mind starts with the plate in front of you. Embrace the power of good food and embark on a journey towards improved mental well-being.