Positive Nutrition

Just like positive thoughts, positive habits, positive environment and positive people, positive nutrition helps us lead   healthier and happier lives. From our young age we are told that eating well helps us look well and feel well. The truth is good nutrition plays a very significant role in our mental health. Healthy nutrition can benefit the brain in many positive ways. A good number of studies now have enough evidence to confirm the fact that what we eat directly affects the structure and functions of our brain and ultimately our mood. 

A healthy well-balanced diet can help us think clearly, feel more alert, improve attention and attention span, recovery from illness is faster, one will feel fit again soon. Good nutrition leads to better brain function which eventually leads to better overall health. In contrast if an individual is having an inadequate diet in terms of quality and quantity, problems like feeling tired, slowing down, increased reaction time, trouble sleeping, stomach upset, food intolerances and food cravings leading to weight gain and weight loss, aggravated anxiety leading to stress and depression sets in and all of these affects our mood and our mental wellness. Bad nutrition alters brain function which affects mental wellness. 

There is strong evidence that there is a connection between our brain and intestines. They both control and impact each other. Research and advanced studies reveal amazing facts as to how our FOOD and MOOD or mental health is related. 

GUT - BRAIN Relationship

The GUT – BRAIN connection is truly amazing. A huge collection of bacteria, nearly 1000 different species that reside in our gut is called MICROBIOME. Our guts provide the bacteria with a place to live and thrive and in return they perform crucial tasks for us that our bodies can’t perform on their own. It is important to note our gut is hosting good bacteria and bad bacteria. Our body knows how to handle good and bad bacteria at the right balance provided the conditions are normal. Nutrition is one of the key factors that can affect the normal conditions of our gut. When we go wrong with our diets there will be drastic changes in our gut bacteria balance which leads to a ripple effect paving the way to very negative health effects both physical and mental. 

The idea that these colonies of microorganisms play such an important role in body functions is relatively new. These bacteria affect the brain. Over the years evidence-based studies from wide research prove that our gut bacteria can affect our normal brain function.  We all know that many psychiatric disorders are rooted in deficits and imbalances of our brain chemicals. The gut bacteria are intimately involved with producing these vital chemicals. When the gut bacteria balance is altered there is a huge risk of damage to this close-knit body and brain functions. Different bacteria affect brain chemistry differently. For instance, when there is an imbalance in the following bacteria like Escherichia, Bacillus, Lactobacillus and Lactococcus there is a marked change in Dopamine levels which eventually leads to Parkinson’s Disease and Alzheimer's disease. Depending on the changes in the brain chemicals our mood, memory and attention is impacted. Increased production of these chemicals can cause damage to the brain tissue. 

Some of the common brain disorders like depression, anxiety, dementia, Insomnia and bipolar disorder can be traced back to an altered microbiome in our gut. Our nutrition plays a crucial role in maintaining a good gut for better brain - gut relationship. On the other hand, these disorders can upset the normal mechanism of the gut impairing absorption of nutrients which in turn has a negative impact on the body as the rest of the body does not get adequate nutrition. 

How Does Our Nutrition Impact Our GUT

Our food affects gut bacteria in two ways. It promotes the growth of good bacteria and inhibits the growth of bad bacteria. Hence our food not only provides the energy requirements for our body it also acts as the most effective and powerful health medicine available. Whilst on the other hand, our eating habits or certain food groups can have a negative impact on gut microorganisms and as a result impact our mental health. 

Let us focus on depression, a very common psychiatric disorder, to understand better the impact of food and the nutrients they carry. In most cases of depression unhealthy eating habits to get over bad feelings are seen. This is a typical example of gut induced depression. The damage done is both physical and mental. A well-rounded diet making all the right choices can fix thoughts about how one feels about one's body and life.  

Whilst most of the evidence to show the connection between brain disorders and food comes from animal studies, there is ample evidence from human studies to establish this amazing connection between our brain and gut.  

Probiotic and prebiotic are excellent foods that can turn a sad and sick gut to a happy and healthy gut for our good bacteria. A poor diet in these two foods is often connected to depression. Probiotic foods help the brain and gut. Prebiotic foods act as food for our good bacteria. The key factor in the therapeutic diets prescribed for someone suffering from food induced depression is to increase the pro biotic and prebiotic in the diet. Lactobacillus found in curd and yoghurt can cure depression. This was first studied in rats and later with extended studies confirmed to reverse depression in humans. 

High Carbohydrate diets which include more pasta, white bread and refined flours that naturally have high glycemic index when consumed over a period causes a sugar flood that leads to depression. It is important to remember that the quality of the carbs matters a lot. Foods with high glycemic index can be a factor for depression. Complex carbs like whole grain cereals and pulses need to be included as an everyday item in the diet. 

When it comes to fats the idea is to pick foods from the good fat foods like a variety of nuts and seeds and restrict or avoid bad and trans-fat foods like red meat, fried foods, microwaved popcorn, frozen foods, margarine, shortenings and hydrogenated oils.  

Artificial sweeteners in foods and added nitrates in certain food like processed meat have been found to increase depression. 

A high fiber diet which includes liberal servings of green leafy vegetables, fruits and whole grains is recommended because they are the food our bacteria enjoy keeping our mind sane and happy. 

Dietary intervention is essential when there is any imbalance in our gut bacteria population leading to brain chemical alterations eventually greatly impacting our mental health. An unhealthy gut microbiome leads to an unhealthy brain. An unhealthy brain leads to an unhealthy gut. 

Goals of Diet Therapy to Benefit Mental Health

• To understand the nutritional potential in our foods that has the healing power. 

• To adopt powerful yet practical advice as to the foods to be included or eliminated. 

• To go alongside the doctor’s advice, treatment and procedures. 

• To make sure all the essential nutrients are coming in through proper selection of the foods. 

• To cover up reasonably large nutritional gaps with the help of supplements. 

• To include foods from all food groups are essential to attain optimal nourishment. 

Summary

Our brain needs a proportionate balance of gut microbiome to make the chemicals that are needed for a stable and healthy mind. The gut needs our brain to be stable and healthy to enable it to maintain the proper balance of gut bacteria. This is a perfect example of a vicious cycle! When this cycle is disturbed, there is huge trouble for both the gut and the brain.  

Also, some foods influence our moods, thoughts and behavior. So, it is very important that we know   what we eat affects our mental health. This is further evidence to show what we eat directly affects the structure and function of our brain and ultimately our mood. Eating right leads to better health and mood pushing the brain to function better. When the brain function is good your ability to make better decisions about food choices to fuel our brain and body. So, it is always important to focus on good nutrition. 

It is very important to look after your mental health with strategies of mindfulness, meditation, exercise, proper sleep and finally good food to energize your body and enhance your mental wellness. It is extremely important to be careful with what we eat and how we eat and most importantly how we feel when we eat! 

A balanced diet with the right calories, proteins, fats and micronutrients, alongside good sleep and exercise is the BEST form of lifestyle.