Fueling Your Mental and Physical Well-being
2025 Issue 3 | GearedUp
44
Hippocrates is known for saying,“ Let food be thy medicine and let medicine be thy food.” Research agrees, not only for physical health and well-being but also for mental health and well-being. Media publications focus on what to eat or what not to eat. What’ s the big deal? Are we really what we eat? The answer is a resounding YES!
Many foods we eat are processed, fake, frivolous, fabricated or genetically modified. The general rule is this: what is healthy for the body is also healthy for the brain. A well-balanced, healthy, whole food nutrition plan supports brain health, helps balance emotional stability and builds a strong resilient body. Below is a“ readers digest” refresher course of basic nutrition.
Good nutrition starts with macronutrients, which are protein, carbohydrates and fats. They are essential for bodily functions such as your hormone and transport systems, enzymes that help regulate your metabolism, plus tissue and cell health. Macronutrients also balance your body’ s acid / base chemistry and provide fuel for energy. Experts believe people should consume macronutrients in specific ratios for each meal or snack: 30 % carbohydrates, 40 % protein, 30 % good fats.
Proteins, the building blocks for your cells, also support your immune system as well as create hormones and enzymes. Animal sources of proteins include fish, poultry, eggs, seafood and dairy products. Excellent plant sources include tofu, beans, lentils, nuts, seeds and whole grains, which can also provide fiber.
Healthy carbohydrates fuel your body with energy and provide vitamins, minerals, phytonutrients and fiber. Many phytonutrients have antioxidant properties that reduce inflammation and help fight acute and chronic diseases by protecting cells from free radicals, toxins and oxidative stress. Whole foods such as fresh fruits and vegetables, whole grains, beans, legumes, nuts and seeds are excellent sources of phytonutrients and antioxidants.
Healthy fats are an important macronutrient. They provide essential fatty acids, which your body cannot make, provide sustainable energy, protect your cell walls and organs plus assist in the absorption of fat-soluble vitamins A, D, E and K. Foods rich in omega-3s and low in omega-6 are fatty fish, such as salmon, mackerel, sardines and anchovies. Avocados, olives and olive oil, flax seeds and flax seed oils, walnuts, oysters, caviar and chia seeds are also excellent sources of healthy fats.
Please note that not all fats are created equal.
• Saturated fats are solid at room temperature. They can increase both LDLs, or“ bad cholesterol,” and HDLs, or“ good cholesterol,” in the blood. They are found in fatty meats, especially red meats, dairy products such as whole milk or cream, and fried foods.
• Medium chain saturated fats can raise by Lynne Brick HDLs, or“ good cholesterol.” Coconuts are an example.
• Unsaturated fats such as polyunsaturated and monounsaturated are considered healthy fats and are liquid at room temperature. They can raise good cholesterol and reduce bad cholesterol. Olive and avocado oil are great examples.
• Trans fats( aka partially hydrogenated oils) should be avoided. They raise bad cholesterol and reduce good cholesterol.
Micronutrients are vitamins and minerals, which must be consumed in smaller doses. They help boost the immune system. They can be divided into microminerals, trace minerals and water- and fat-soluble vitamins. Vitamins are necessary for energy production, immune function, blood clotting and other functions. Minerals play an important role in growth, bone health, fluid balance and several other processes. Adequate amounts of micronutrients are critical for a balanced diet.
Why is basic nutrition important? Because of the brain-gut connection. The brain-gut connection is a remarkable testament to the complexity and interconnectedness of our bodies. Gut microbiota consists of 38 trillion bacteria and microorganisms and are important in influencing our mental health, our behavior and our overall well-being. Microbiome refers to the entire gut eco-system.
Research has shown that gut microbiome can influence brain function and behavior, including the production of neurotransmitters such as serotonin and GABA. Approximately 90 % of all serotonin, or the“ happy hormone,” is produced in the gut. Gamma-aminobutyric acid( GABA) is linked to anxiety and stress regulation.
Additionally, gut microbiomes help regulate inflammation. Disruption in the gut microbiota can lead to increased intestinal permeability and systemic inflammation, known as leaky gut syndrome. Chronic inflammation is correlated to mental health disorders, including depression and anxiety. In a nutshell, balanced gut health = overall health and well-being. Here are specific foods to fuel the mind and the body:
• High-Fiber Foods: Foods like beans, brown rice, berries, bran, fruits( e. g., pears, apples, bananas), and vegetables( e. g., broccoli, Brussels sprouts, carrots, artichokes) are high in fiber and can help stabilize blood sugar levels.
• Aged, Fermented and Cultured Foods: Options like yogurt, kombucha, miso, tempeh, kefir, sauerkraut, apple cider vinegar and pickled vegetables contain beneficial probiotics