Eating For A Healthy Brain
Last Updated on Tuesday, 14 July 2009 23:30
As the pace and pressure of modern existence have increased, people have gravitated towards products that make life easier. Unfortunately, this shift has caused changes in eating habits that favor quick, convenient, easily accessible overly processed foods. These new eating habits not only influence chronic health conditions, but also have an extremely negative impact on cognitive and emotional well-being. Poor nutrition can be a significant trigger for mental stress and illness, preventing optimal mental and emotional health.It should come as no surprise that the human brain, with its myriad complex functions, is one of the most metabolically active organs in the body. It requires significant amounts of nutrients, including a wide range of vitamins, minerals and essential fatty acids. Without adequate amounts of these nutrients, the brain can not operate properly, and important mental, physical and emotional problems can arise.
Not only can a lack of nutrients affect the brain directly, but poor nutrition and adverse food reactions can negatively impact mental function as well. It has been documented in numerous peer-reviewed studies that a strong association exists between occurrences of gluten sensitivity and both major depressive and anxiety disorders. Celiac disease (malabsorption of gluten found in barley, wheat and rye), when left undiagnosed in adolescents, increases the risk of both mental and neurological disorders. In many cases, significant improvement of these disorders is observed soon after the implementation of a gluten-free diet.
Good Carbohydrates and Tryptophan
Not limited solely to mental disorders caused by gluten intolerance, changes in carbohydrate consumption can be highly beneficial for a wide range of depression and anxiety conditions. Beneficial carbohydrates include rice (preferably brown), quinoa and gluten-free oats (processed in a gluten-free facility). These carbohydrates release neuro-chemicals, such as tryptophan and serotonin, that promote feelings of calm, comfort and well-being. Simple substitutions, like using brown rice pasta instead of wheat, can go a long way to supplying the body with the best fuel for physical and mental function. Fruits and vegetables are also healthy choices for complex carbohydrates. Turkey, unlike chicken, contains a significant quantity of tryptophan and should be incorporated in any treatment program for depression or anxiety. Dairy products, especially yogurt and aged cheeses such as blue and stilton, and black olives with a high mold content will aggravate depression considerably and should be avoided.
B Vitamins And Vitamin D
Vitamins critical to treating anxiety and depression include the B vitamins (especially B6, B12, folate [not folic acid], choline and inositol) and vitamin D. Crucial minerals include calcium, magnesium, selenium, zinc and iron. Also important is a good supply of healthy protein, without which the body can not properly utilize the B vitamins. Protein should be included in at least two of the three meals every day, most critically breakfast and lunch. If taken as a supplement, B vitamins should be in liquid form and taken throughout the day with meals.
Vitamin D, often referred to as the “Sunshine Vitamin†or the “Happy Vitamin†is crucial to good mental health, and everyone should have their levels tested, as vitamin D deficiencies are extremely common. A simple urine test can be ordered through the Vitamin D council in the United States, or a blood test can be ordered by a physician. Make sure your health care practitioner orders the correct test, referred to as Vitamin D3 25 Hydroxy. Optimal vitamin D levels should be either mid-range in the reference range or high-end of normal for mental well-being. Getting sufficient vitamin D in the diet can be extremely difficult, requiring frequent servings of specific foods like calves liver and sardines. Fortunately vitamin D can be easily supplemented. Like the B vitamins, it is best absorbed in liquid form.
Getting the benefits of the full range of crucial dietary minerals from food sources requires dedication. Fruits and vegetables are the most important foods for getting the proper minerals. Organic vegetable juicing is perhaps the healthiest and most efficient means of absorbing minerals. One eight-ounce glass three to four times a week is best. When supplementing minerals, liquids or powders offer optimal absorption.
Supplementing the diet
One of the safest natural supplements for treating mild to moderate depression is SAM-E (S-Adenosyl-Methionine), an essential amino acid found in high-protein foods like fish and meat. Vegetarians and others who do not consume significant quantities of animal protein often benefit highly from this supplement. SAM-E is contraindicated for bipolar depression, however, and can not be taken with either prescription anti-anxiety medications or antidepressants. Up to 1000mg of SAM-E is safe taken daily. Most individuals respond to as little as 400mg per day. One should take care to take vitamin B supplementation and SAM-E at least four to six hours apart.
Another important, safe supplement is fish oil, beneficial for its high content of omega-3 fatty acids. The EPA component of the fish oil is most critical for alleviating depression. One to three grams is recommended daily, taken with meals. More serious mental conditions, such as schizophrenia, may benefit from higher dosages of up to ten grams per day. Fish oil is safe to take with anti-anxiety and anti-depression medication. The source of the fish oil should be anchovies, sardines, mackerel or krill. Salmon fish oil should be avoided as these supplements are normally processed from less healthy farmed fish.
One of the greatest physicians of our time, Abram Hoffer, did extensive work on the subject of nutrition and mental health. His research, which soundly criticizes mainstream pharmacuetical-based psychiatric medicine, is an invaluable resource.
For Further Reading: Richard P. Brown, MD; Patricia L. Gerbarg, MD; Philip R. Muskin, MD. How To Use Herbs, Nutrients and Yoga in Mental Health Care. New York, NY; London, UK: WW Norton & Company, www.wwnorton.com
By Dina Khader, MS, RD, CDN, MIfHI
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