Nourish Your Neurons & Boost Your Mood
Food can affect your mood in various ways. Here’s some possible explanations:
Blood sugar levels: The food we eat can impact our blood sugar levels. Foods that are high in sugar or refined carbohydrates can cause a rapid increase in blood sugar levels, followed by a quick drop, which leads to feelings of fatigue, irritability, and mood swings.
Gut health: The health of our gut can also affect our mood. The gut contains a complex network of neurons, known as the enteric nervous system, which communicates with the brain via the vagus nerve. A healthy gut microbiome is made up of trillions of microorganisms that live in our gut. Healthy guts are linked to better mental health.
Nutrient deficiencies: A diet lacking in certain nutrients, such as omega-3 fatty acids, vitamin D, and B vitamins, is linked to an increased risk of depression and other mental health problems.
Inflammation: Inflammation drives all disease. Certain foods cause inflammation in the brain, which is linked to a higher risk of depression and other mental health disorders.
Food intolerances: Some people may experience mood changes as a result of food allergies or intolerances. For example, some people with celiac disease, which is an autoimmune disorder triggered by grains, may experience depression as a symptom.
Overall, the connection between food and mood is complex and multifaceted. Eating a balanced diet that includes plenty of ancestral appropriate whole foods, and minimizes processed foods is beneficial for both physical AND mental health.
“Brain food" are foods that support and optimize brain function, cognition, and mental health. These foods are rich in bioavailable nutrients such as vitamins, minerals, and antioxidants, essential for optimal brain health.
Some common examples of brain foods include:
Fatty fish: Fatty fish, such as salmon, sardines, and tuna, are rich in omega-3 fatty acids, which are important for brain function and mental health.
Berries: Berries, such as blueberries, strawberries, and blackberries, are high in antioxidants, which help protect the brain from oxidative stress and inflammation.
Leafy greens: Leafy greens, such as spinach, kale, and broccoli, are rich in vitamins and minerals, including vitamin K, which is important for cognitive function.
Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and pumpkin seeds, are high in healthy fats, protein, and vitamin E, which can support brain health.
Eggs with yolk: Eggs can be beneficial for brain health. Eggs are a great source of choline, a nutrient that is essential for brain function. Choline plays a role in the development of healthy brain cells and is also involved in the production of acetylcholine, a neurotransmitter that is important for memory.
Dark chocolate: Dark chocolate contains flavonoids, which are antioxidants that have been shown to improve cognitive function and mood.
Avocados: Avocados are a good source of healthy fats and nutrients that can support brain health. These include monounsaturated fats, vitamin E, folate, and potassium, which have been linked to improved memory, cognitive function, and mood.
There is no single "brain food" that can guarantee optimal brain function or prevent cognitive decline.
Combining these foods can have a synergistic effect multiplying the benefits many times over.
Are we all just Dopamine addicts in various stages of addiction? Let’s explore further.
Dopamine is a neurotransmitter known as the "pleasure chemical." It is involved in the brain's reward system and is released during pleasurable experiences such as eating, sex, and drug use.
Dopamine addiction refers to compulsive behaviors that arise from repeated dopamine surges, such as drug use, gambling, and social media. It can lead to negative consequences and require professional treatment.
This video shows ways to naturally boost our happy hormone. (8 min)
Serotonin
Serotonin is a neurotransmitter that plays a key role in regulating mood, appetite, and sleep.
Some examples of foods that may support healthy serotonin levels include:
Tryptophan-rich foods: Tryptophan is an amino acid that is a precursor to serotonin. Foods that are high in tryptophan include turkey, chicken, fish, eggs, whole milk, nuts, and seeds.
Carbohydrates: Carbohydrates can stimulate the release of insulin, which can help transport tryptophan to the brain, where it’s used to make serotonin. However, it's important to choose complex carbohydrates, such as ancient grains, fruits, and vegetables.
Foods high in B vitamins: B vitamins, including vitamin B6 and folate, are important for serotonin synthesis. Foods that are high in these vitamins include liver, leafy greens, legumes, ancient grains, nuts, and seeds.
Omega-3 fatty acids: Omega-3 fatty acids reduce inflammation and are found in fatty fish, eggs, nuts, and seeds, and is linked to improved mood and mental health.
Probiotic-rich foods: The gut microbiome plays a key role in serotonin production and function. Foods that are high in probiotics, such as yogurt, kefir, and fermented vegetables, supports a healthy gut microbiome and improves serotonin function.
Brain Nootropics
Brain-derived nootropics enhance cognitive function, memory, and creativity by increasing the levels of various brain-derived compounds, such as nerve growth factor (NGF), brain-derived neurotrophic factor (BDNF), and others.
Some examples of brain-derived nootropics include:
NGF: Nerve growth factor is a protein that is involved in the growth, maintenance, and survival of neurons. It’s been shown to enhance memory and learning in animal studies.
BDNF: Brain-derived neurotrophic factor is a protein that promotes the growth and survival of neurons in the brain. It’s linked to improved cognitive function, mood, and memory.
GDNF: Glial cell line-derived neurotrophic factor is a protein that is involved in the survival and growth of dopamine-producing neurons. It has been studied for its potential role in treating Parkinson's disease.
CNTF: Ciliary neurotrophic factor is a protein that promotes the growth and survival of a variety of neurons. It’s studied for its potential role in treating neurodegenerative disorders such as ALS.
Caffeine: A natural stimulant found in coffee, tea, and other beverages. Caffeine can improve focus, alertness, and cognitive performance.
Omega-3 fatty acids: Essential fatty acids found in fish oil, flaxseed oil, and other sources. Omega-3s improve cognitive function, memory, and mood.
Creatine: A natural compound found in meat and fish. Creatine improves cognitive performance and memory.
Bacopa Monnieri: An herbal supplement that’s been used for centuries in traditional medicine. Bacopa is thought to improve cognitive function, memory, and learning.
Ginkgo biloba: may help improve cognitive function, especially in older adults. It’s been shown to enhance memory and thinking skills in several studies.
Kratom: An herbal supplement widely used in Eastern culture to boost energy levels. It contains alkaloids that can stimulate the nervous system, increase alertness, and reduce fatigue.
It's important to understand that while brain nootropics can have potential benefits, they may also have potential side effects and interactions with other medications.
It's important to research, and talk to a wellness professional before taking any brain nootropics or other supplements to ensure safety and efficacy.
This video is the perfect summary (2 min)
The information contained in this newsletter is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.