ASHLEIGH FELTHAM , APD Ashleigh ’ s mission is to help people achieve optimal health and sustainable wellness by sharing the expertise she ’ s accrued over more than 10 years as a dietitian and nutritionist . To find out more visit feedyourfuturedietetics . com
GOOD FOOD
FOR GOOD MOOD
You probably know that what you eat affects many things in your body , but are you aware of how much it affects your brain and , therefore , your mood ? Nutrition expert Ashleigh Feltham explains .
here is growing evidence that eating a diet that is
T balanced and includes whole grains , lean meats especially fish and fruit , low fat dairy , fruits and
vegetables improves overall health and wellbeing . These food groups are also important for your brain as well ; and the great news is , you don ’ t need to wait months or years to experience their positive impact . This is because when you eat fruits and vegetables the effects on your brain are suggested to almost immediately improve your mood .
Foods to avoid
You may not be aware eating a diet of processed foods , or one that is high in saturated fat / sugar / salt can negatively affect your brain – and fast ! The part of your brain that stores memories and influences your mood , is called the ‘ temporal lobe ’ and when you eat a diet that contains too much of these types of foods , part of the temporal lobe – called the ‘ hippocampus ’ – is hit hard . What happens is the proteins that promote the new cells in your brain ( called ‘ neurons ’) are inhibited from forming , which in turn , can also affect the way your brain processes information . You may be thinking these not so positive effects won ’ t happen to you if you eat a highly processed , saturated and trans fatty diet ( e . g . cakes , chips , pizza , cookies , pies ) for a month or so right ? Unfortunately not ; these effects can start happening as fast as a week after starting to consume a diet filled with these ‘ sometimes ’ foods .
Foods to eat
Foods that may elevate your mood include leafy greens and broccoli , berries ( particularly blueberries ), walnuts , almonds ,
hazelnuts , eggs , grain bread , red meat , green tea , coffee , seaweed , lentils , beans , chickpeas , tumeric , dark chocolate , flaxseeds , chia seeds , pumpkin seeds , pecans , edamame , canola , walnut oil , flaxseed oil and seafood ( mussels and oysters ), particularly fatty sources like salmon .
These foods can improve your brain ’ s health in many ways because the nutrients ( such as omega-3 fatty acids in salmon ) support your brain to function optimally . There is growing evidence that a healthy diet , and particularly eating seafood , may prevent or improve the symptoms of depression . This said , regardless , of whether you suffer from depression or not , aim to eat two to three servings of 100g of fish a week and more of the mood-boosting foods mentioned here , and you will be doing good things for your brain .
For fans of fermented foods , miso , kimchi and sauerkraut are also considered effective mood boosters , thanks to their probiotic and prebiotic nutrients , which can influence intestinal microbiota in the gut and positively influence the gut-brain connection , thus also reducing depression and anxiety .
The take home message here is to enjoy your ‘ sometimes food ’ as just that : sometimes – such as once a week . A balanced diet is one were you are not restricted to enjoy and taste the foods that you love , but be mindful of the after-effects on your body and brain . The key to optimal mood , brain and gut health is to avoid consuming foods every day that are meant for moderation .
Full references for this article are available from feedyourfuturedietetics . com
AUTUMN 2018 YMCA HEALTHY LIVING MAGAZINE 7