Written by Shreya Sharma
The brain works hard 24-7, managing movements, feelings, and breathing, so there’s no surprise that it needs a continuous fuel supply. This fuel comes in the form of foods, and simply put, the type of food consumed directly influences the structure and function of the brain, and ultimately, the whole body.
A diet of nutrient-rich foods with plenty of antioxidants, vitamins, and minerals feeds the brain. It reduces the effects of oxidative stress, or the free radicals (i.e. waste) produced when oxygen is used by the body, causing damage to the cells. Ingesting processed and refined foods can pose significant issues for the brain. When substances from these foods reach the brain, it is unable to filter them entirely. Not only can these substances worsen the body’s insulin regulation abilities, but they also increase oxidative stress and inflammation. Research has shown connections between diets high in refined foods and impaired brain functioning, including the development or worsening of mood disorders. These consequences are to be expected, as free radicals and inflammatory cells are circulating within the enclosed brain cavity, causing tissue injury.
Serotonin, a neurotransmitter, is responsible for regulating appetite, sleep, mood, and pain inhibition. The gastrointestinal tract is lined with approximately a hundred million neurons, and 95% of the body’s serotonin is produced here. Moreover, these neurons, and the production of neurotransmitters such as serotonin, are influenced by the bacteria that compose the gastrointestinal microbiome. These bacteria also play other essential roles, such as protecting intestinal lining, protecting against toxins and harmful bacteria, limiting inflammation and improving nutrient absorption. They also activate various neural pathways between the gut and the brain.
Studies have been conducted comparing typical “Western” diets to “traditional diets” such as Asian and Mediterranean diets. The results indicated that traditional diets caused the risk of mild and moderate forms of depression to decrease by 25%-35%. This reduction is presumably because traditional diets are typically higher in fruits, vegetables, fish and seafood, and unprocessed grains. They also tend to contain less refined sugars, which are prevalent in Western dietary trends. Many unprocessed foods in traditional diets are fermented, acting as natural probiotics. This evidence is an excellent illustration of the impact of nutrition on mood and mental wellbeing.
Enriching one’s diet with high quality, whole foods, while limiting refined and processed foods, is one of the quickest ways to improve physical and emotional state, without resorting to drastic measures. Trying to maintain a well-rounded diet for several weeks can lead to a lifelong habit of healthy living and a more positive outlook.
References
MD, E. (2020, March 31). Nutritional psychiatry: Your brain on food. Retrieved August
22, 2020, from
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-20151116
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