Food For Thought: Health

The expression, “you are what you eat” is taking on new meaning for nutritional psychiatrists Who are identifying the important relationship between food and mental health. We often focus on how food fuels muscles, but we don’t think nearly enough about how food fuels the brain.

According to a Harvard Health blog, scientists have concluded that many mental health conditions are caused by inflammation in the brain. This may be associated with a lack of nutrients, specifically zinc, magnesium, omega 3, and vitamins B and D₃. Consuming more of these nutrients can help relieve depression and anxiety, and improve mood. Food rich in these nutrients include fruits, vegetables, olive oil, whole grains, fiber, and lean meat proteins like chicken and fish.

Diets high in saturated fats, sodium, refined carbohydrates, and processed foods contribute to mood disorders and depression. These foods actually harm the brain. Imagine the impact to the developing minds of our youth.

Good gut health is an important part of the food-brain connection. Consider this: serotonin is a neurotransmitter that helps regulate moods, appetite, sleep, and reduce pain. About 95% of the body’s serotonin is produced in the gastrointestinal tract. Healthy foods produce good bacteria and more serotonin, improving how well the body absorbs nutrients, and activates neural pathways that travel directly between the gut and the brain. Healthy foods also protect the body against toxins.

Have you ever paid attention to how different foods make you feel, not just in in the hours after eating, but the next day? Consider one or all of these strategies for a two or three week period:

» Keep a food journal to help identify possible food sensitivity triggers and/or mood shifts.

» Eliminate all processed foods and sugar.

» Add fermented foods like kimchi, miso, sauerkraut, pickles, or kombucha.

» Go dairy-free or grain free.

Slowly introduce foods back into your diet, one by one, and journal how you feel.

Of course, sourcing as a much as possible from whole-food sources is always a great strategy. Participating in community supported agriculture (CSA) is a great way to secure a weekly supply of important nutrients. A list of CSAs is available on page 30.

On behalf of the Edible team, we wish you a great year of good food and good health!

— Ann Curtis, Editor