While many conscientious eaters are always thinking about the food we’re eating – how it will affect our hearts, the environment, and most of all, our waistlines – we rarely think about the impact. its for brain, mood and energy levels.
But the gut and brain are always in two-way communication, and the health of one directly affects the health of the other.
More specifically, when inflammation in the intestines, less energy than available for brain and body. That’s because low-level inflammation turns off a metabolic switch in the chemical pathway that produces energy.
The result is not only lower energy but also an increase in free radicals that damage brain tissue.
Understanding which foods contribute to chronic inflammation in the gut and brain is an important step in managing your mood and energy levels.
As a nutritional psychologist, I always try to avoid five foods that can make you tired and stressed:
1. Processed foods
Consuming unhealthy processed foods like baked goods and soft drinks are high in Refined and added sugar – usually in the form of high-fructose corn syrup – floods the brain with too much glucose. This “sugar flood” can lead to brain inflammation and can eventually lead to depression and fatigue.
Instead of buying processed foods, I recommend reaching for nutrient-rich whole foods like fresh or fresh vegetables and clean proteins like organic grass-fed beef and wild or sustainably caught fish. .
2. Industrial seed oil
The industrialization of the food industry has led to the development of inexpensive, highly processed oils created from the byproducts of abundant crops. These include corn, grape seeds, sunflower seeds, soybeans, and palm oil.
Through processing, these oils become extremely rich in inflammatory omega-6 fatty acids and without the anti-inflammatory omega-3s, which promote brain health. Studies have shown that that people who consume foods rich in omega-6 fatty acids have higher levels of risk of depression compared with those consuming foods rich in omega-3s.
Choose anti-inflammatory alternatives like extra virgin olive oil or avocado oil when cooking.
3. Added and Refined Sugar
While you might expect sugar to be common in cake desserts or canned cereals, it can also be found in surprising foods like ketchup, salad dressings, and savory dishes. like french fries.
Added sugars and refined sugars exacerbation of inflammation and causes the body to take in more sugar than it needs, which can increase anxiety and unstable mood levels.
Because the road has a Addictive effect, the less we eat over time, the less craving we will have. To reduce your sugar dependence, buy whole foods that are not made with added sugar.
When I really crave something sweet, I reach for a handful of blueberries or an extra piece of dark chocolate.
4. Fried food
Tempura, empanadas, samosas, fish and chips, fried chicken – is your mouth watery yet? I got it. However, you should reduce the amount of fried foods.
One year 2016 learn looked at 715 factory workers and measured their depression, resilience, and fried food consumption. Sure enough, researchers found that people who consumed more fried food were more likely to experience depression in their lifetime.
Fried foods can be mood killers because they’re often fried with unhealthy fats. In recent years, the conversation around dietary fat has changed. Nutritionists now distinguish between “bad fats” (i.e. margarine, hydrogenated oils), known to cause cardiovascular disease and other woes, and “good fats” (i.e., good fats). avocados, olive oil) can help with health.
5. Artificial Sweetener
Substituting sugar is increasingly common in so-called “healthy” foods by helping you cut calories.
That’s alarming, because science suggests that many artificial sweeteners can contribute to depression. Research showed that people who consumed artificial sweeteners, mainly through diet drinks, were more depressed than those who didn’t consume them.
Even worse, some studies have demonstrated that Artificial sweeteners can be toxic to the brainalters levels of mood-regulating neurotransmitters.
To cut back on artificial sweeteners, add a natural sweetener like honey or agave nectar to your drinks.
Here are the foods, vitamins and nutrients that I try to use for a happy brain and a healthy body:
- Bioproducts: yogurt with active cultures, tempeh, miso, sauerkraut, kefir, kimchi, kombucha, and certain cheeses
- Prebiotics: beans, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, artichokes and leeks
- Low GI carbohydrates: brown rice, quinoa, oatmeal and chia seeds
- Medium GI foods, in moderation: honey, orange juice and cereal bread
- Healthy fats: monounsaturated fats like olive oil, nuts, nut butters, and avocados
- Omega-3 fatty acids: fish, especially fatty fish such as salmon, mackerel, tuna, herring and sardines.
- Vitamin: B9, B12, B1, B6, A and C
- Minerals and micronutrients: iron, magnesium, potassium, zinc and selenium
- Spice: saffron and turmeric
- Herbs: oregano, lavender, passionflower and chrysanthemum
Remember that just changing your diet will not help you prevent or completely cure depression and anxiety. But changing your eating habits can lead to positive effects leaving you feeling energized and rejuvenated.
Dr. Uma Naidoo is a nutritional psychiatrist, brain specialist, and lecturer at Harvard Medical School. She is also the Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and the bestselling author of “Here’s Your Brain on Food: An Indispensable Guide to Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” Follow her on Twitter and Instagram.
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