Kicking off nutrition month FOOD FOR MOOD

This newsletter is meant for information purposes and does not replace the advice of your doctor.

Feelings of sadness and lack of motivation affect us all at one point or another. For some of us, these feelings can be debilitating and leave us in a freeze state for others it’s a rollercoaster, the ups and downs seem normal, until they don’t.

We are not meant to skip through life with a giant smile plastered on our face. We are meant to feel it, in its entirety, to experience the highs and the lows and to have the wisdom to embrace the ebb and flow, trusting that each serves its purpose.

Our ability to dance with the seasons of change, is determined by the lens through which we see the world. This all depends largely on our response to the stress around us, how far we plummet, how hard we fall, and if we have the tools to back up after we’ve hit the ground. Determination, motivation, focus, belief, happiness…GRIT. These are all governed by how we show up for ourselves daily, and the magic happens in the circuitry of our brain.

For our brains to function optimally, we need to support our neurons, the messengers that keep them active and the environment in which they live.

Of course, at times diet may not be enough and it would be advisable to seek professional therapy, but diet is a safe and logical starting point. Especially if your current diet and lifestyle are obvious contributors.

Key supporters of mood:

• Balanced Blood Sugar
• Methylation
• Omega 3’s
• Protein
• Vitamin & Mineral support
• Gut Health

Balance Blood Sugar: Our brain consumes glucose more than any other part of our body. However just because you have now read sugar is fuel, please understand that quality matters.

Simple or refined sugar doesn’t need much work before it enters your blood stream leading to spikes in blood sugar. These spikes can trigger immediate and intense adrenaline release, which then followed by what we know to be a “sugar crash”. These crashes exhibit symptoms such as irritability, fatigue, low moods brain fog, depression, lack of motivation etc.

Choose complex carbohydrates foods that are nutrient dense.

Whole grains like brown rice, wild rice, quinoa, millet, amaranth, buckwheat, bulgur, lentils, beans, chickpeas. If you’re looking for something sweet go for it, but the rule of thumb is to eat the sweet after a nutrient dense meal.

This will force your body to break down all the nutrients (the vitamins, minerals and fiber that make then complex) slowing the release of sugar into your blood stream and keeping your mood and energy levels at good steady levels. Plus, you’re also getting in all those extra benefits.

More information on blood glucose I personally love the work of Jessie Inchauspé. You can find her here: https://www.glucosegoddess.com/

 

Methylation: What is methylation? Methylation is a crucial process needed to keep our chemicals in balance and our mental state, mood and stress response in check. It’s pretty important that we keep ourselves methylated as the opposite is also true, if we have what is called “faulty methylation” we may become depressed, moody, and stressed.

The vitamins responsible for healthy Methylation are Vitamin B2, B6, B12, Folic Acid, TMG and Zinc.

Eggs, Almonds, wholegrain, soybeans, spinach, mushrooms, milk, poultry, organ meats, whole grains, bananas, Green leafy vegetables, beetroot.

 

 

Increase your essential fatty acids (EFA’s)– These fats protect the cells in your brain and unlike saturated fats and cholesterol, these fats cannot be made by our body.

When it comes to regulating and improving mood and motivation, EFA’s are needed to improve receptivity of these important neurotransmitters. Fish such as salmon, mackerel and cod are excellent sources of omega 3 fatty acids but unfortunately, we may be ingesting our fair share of mercury and other toxins that can have other bad effects on our health such as other neurological diseases. If you do choose to eat fish just make sure to know where it was sourced, if choosing tuna looks for sustainable resources such as “Safe Catch”. You can opt for plant based options as well such as chia seeds, ground flax seeds, avocado, olives, pumpkin & walnuts, seaweed.

Supplementation is almost necessary to get optimal levels of Omega 3. According to Dr. Rhonda Patrick even if you are eating salmon ever two days you can still benefit from a daily supplement, at least 1000mg/ day.

 

 

Protein: Amino acids are the building blocks for protein and what we know to build muscle and other tissues, BUT they are also important for the integrity of the neurotransmitters in our brains. There are 23 amino acids and 9 of them are essential, like Omega 3 fatty acids you need to get them from your diet, your body cannot produce them on their own. When it comes to the neurotransmitters, some amino acids are the star of the show. For serotonin production the amino acid needed is Tryptophan, and for dopamine and norepinephrine that amino acid is Tyrosine.

 

Tryptophan: Tofu, soybean, oats, quinoa, chicken, whole milk, turkey, cottage cheese, yogurt, tuna, salmon.

Tyrosine: Sesame seeds, tahini, cheese, nuts, seeds, fish, soy, chicken, turkey, almonds, avocados, bananas, milk, yogurt, cottage cheese, lima beans, and pumpkin seeds

Overall, we should be consuming roughly 1.2 g/ kg of complete protein per day. Aim for 25 g of protein at each meal.  Start you day off with yogurt, and oatmeal with nuts and seeds. Eat plenty of excellent sources of protein such as brown rice and beans or legumes (together), quinoa, pasture raised eggs, tuna (safe catch), salmon, sardines, chicken.

 

Vitamins & Minerals– Creating the perfect formula to support your mood is much like creating the perfect recipe. The ingredients are key, without a diverse selection of whole foods we may risk becoming deficient in key nutrients needed to produce a healthy gut and mind. Create a meal plan that caters to whole food, when you do this you allow plenty of room to take in all kinds of macro and micro nutrients. Fresh fruit and vegetables.

 

And don’t forget your antioxidants!!

Your brain needs protection and it comes in the form of bright colored fruits and vegetables.

Grapes, pomegranate, dark cherries, blueberries, strawberries, green tea, green leafy vegetables.

 

Gut Health– The gut brain axis has been studied in depth over the last 20 years. We now know the intricacy that lies in the communication between the gut and the brain via the vagus nerve. There are about 100 million neurons coating out gut lining and this is why it’s considered the second brain. These receptors carry information from the metabolites produces by our gut microbes all the way to our brains assisting in the creation of neurotransmitters.

 

• Probiotic-rich foods: Probiotics are beneficial bacteria that can help improve gut health. Fermented foods are rich in beneficial bacteria and can help improve gut health such as yogurt, kefir, kimchi, sauerkraut, miso, and tempeh.
• Prebiotic-rich foods: Prebiotics are a type of fiber that feed the beneficial bacteria in the gut such as whole grains, fruits, vegetables, legumes, nuts, and seeds.
• Anti-inflammatory foods: Chronic inflammation can negatively impact gut health, so consuming anti-inflammatory foods can help support a healthy gut, fatty fish, flaxseed, chia seeds, and walnuts, berries, leafy greens, turmeric, and ginger.

 

** Something to consider is that if you haven’t been eating the right foods and you suffer from digestive issues, food intolerance could be contributing to your mood. Get tested and find out which foods to avoid while you heal your gut. I offer a comprehensive food intolerance test kit, email me to get more information on how to proceed.

 

Other pillars of health to consider:

Exercise- Aim to get your body moving a minimum of 90 minutes per week. Too busy? Try snack exercises, these are exercise bursts that have been shown to increase blood flow to the brain which can help improve mood , memory and motivation.

Ditch the high processed foods and snacks- If you don’t believe me that they affect your mood, try it for 60 days and then tell me how you feel. Need help, email me– I can guide you to better eating habits and a better quality of life.

Avoid stimulants- They will only make your mood worse in the long run. Scrolling, over consumption of caffeine, alcohol, drugs, sugar.. It’s a short cut to feeling good that will not only bring you back down quickly, but studies show that they will bring you below where you were prior making it desirable to do more to get back up to where you were.

 

Connect- With your friends, with your family, with your pets, with nature, with art. We are never alone…remember when we change the way we look at thing the things we look at change.

 

In summary….

Glucose Control: Opt for complex carbohydrates to maintain stable blood sugar levels and avoid mood swings.

Methylation: Certain vitamins (B2, B6, B12, Folic Acid, TMG, Zinc) are crucial for methylation processes, which can affect mood regulation.

Omega-3 Fatty Acids: Incorporate sources like fish, chia seeds, and flaxseeds for brain health and mood regulation.

Protein: Amino acids from protein-rich foods support neurotransmitter synthesis, impacting mood.

Vitamins & Minerals: Eat a diverse range of whole foods to obtain essential nutrients for brain function and mood.

Gut Health: Maintain a healthy gut with probiotic and prebiotic-rich foods, which can positively affect mood through the gut-brain axis.

Exercise: Regular physical activity benefits mood and cognitive function by increasing blood flow to the brain.

Avoid Processed Foods and Stimulants: High processed foods and excessive stimulant consumption (caffeine, sugar) can negatively impact mood.

 Social Connection: Engage in social activities and connect with others to promote well-being.