From Gut to Brain: The Impact of Food on Mood
The way to his heart may be through his stomach, but did you know that taking this route could also lead you to his brain? Yes, you read it right! Here, Dr. Earl Mindell has shared the impact of food on mood. Let’s find out.
What is now being referred to as the”brain-gut axis” has generated a lot of interest, particularly in the field of psychiatry and psychology, even spawning a relatively new field called Nutritional Psychiatry. It has been found that the intestines and the brain share similar neurotransmitters, such as serotonin and acetylcholine, leading scientists to believe there is two-way communication between the brain and the gut, whether it’s anxiety causing abdominal pain or constipation causing depression. It makes sense now why the thought of finally asking your college crush on a date might cause you a stomach ache, doesn’t it?
Studies have found a link between the composition of gut microbiota (ie. all the little bugs living in your intestines) and the presence of depression and chronic stress. The bidirectional link between gut and brain potentially opens the way for new therapies to address not only gastrointestinal disorders such as irritable bowel syndrome (IBS) but also mental disorders, such as clinical depression and anxiety. In animal models exposed to certain stressors, such as baby rats being separated from their mothers for three hours a day, or adult mice undergoing overcrowding or chronic restraint, an alteration to the composition and balance of intestinal microbiota was noticed in response to these stimuli.
While further investigation is required to extrapolate these results to the human condition to the point of being able to treat depression with food, it is already well known that there is a strong link between IBS and psychiatric disorders; in fact, over 50% of IBS patients also suffer a mental illness. Various human studies have found a number of probiotics (live microorganisms ingested to benefit their host – that sounded a bit gross, didn’t it) that have been positively associated with improving mood or alleviating symptoms such as depression, anxiety, and stress. These bacteria include the tongue-twisting L. acidophilus, casei, and Helvetica from the Lactobacillus family, as well as those from the Bifidobacterium genus. Probiotics that provide a psychological benefit are now being termed “psychobiotics”.
Happy Foods to Boost Your Moods!
So now the million dollar question – what sort of food is good for mood? In addition to probiotic supplements containing psychobiotic bacteria such as those listed above, here are a few tastier ingredients to add to your list of comfort foods.
A healthy intake of omega-3 has been positively linked with improving mood, including reducing the risk of postpartum depression. Foods such as salmon, walnuts, and almonds contain natural omega-3 fatty acids, but it can also be obtained from supplements if necessary.
Bananas contain certain nutrients and amino acids that aid in the production of the happy brain hormone serotonin. Serotonin is a mood booster and also plays a role in sleep. Chicken and turkey meats are also rich in tryptophan, that amino acid that contributes to the production of serotonin.
Blood sugar levels are happiest when stable – and so are you! Foods with a low glycemic index such as oats and whole grains slowly release energy rather than causing an energy rush followed by depression (both in energy levels and mood). Other low glycemic index foods include pasta, sweet potato, and corn.
Lentils provide a similar serotonin-boost to bananas and also stabilize blood glucose levels like oats. These foods, plus others such as asparagus, beans, and chickpeas, endow prebiotics to your gut, which in turn support the healthy bacteria residing there.
A general rule of thumb is to maintain an overall healthy diet – one rich in fruits and vegetables, whole grains, and lean meat, keeping an eye on the amount of fat intake. A study conducted on mice found that those fed a high-fat diet exhibited anxiety symptoms and an increase in sensitivity to stress; interestingly, once the high-fat diet was normalized, these rats demonstrated withdrawal symptoms with exacerbated stress responses and greater motivation for high-fat food rewards. These findings have implications for emotional overeating and obesity says Dr. Earl Mindell.
We may not yet be quite being able to say a Lactobacillus acidophilus a day keeps the psychiatrist away, but there’s no downside to healthy eating. If your college crush turns you down, just flick on a movie, grab a bowl of almonds and a banana, and settle down for some good ol’ omega-3 and tryptophan comfort eating.
Originally Posted:- https://earlmindell.wordpress.com/2019/05/21/the-impact-food-on-mood/
