Nutrition for Better Energy, Mental Health, & Focus
Over the past year, as my life has gotten busier, I have found myself dealing with the dreaded “brain fog” and mid-day fatigue. In between sessions, I would have to lay down and take a nap. I had lots of ideas about what I wanted to do—blogs to write, programs to create, and even creating this website—but instead, I would find myself laying on the couch with not much more energy than it takes to scroll Reddit on my phone.
I’ve always been an active person, though I do admit I have always enjoyed the afternoon siesta and the afternoon hours have always been difficult for me. I have my best focus in the morning and in the evening, after about 4 pm. But as with many of us, it isn’t quite feasible for me to rest between 1-4 pm. So, I started thinking about what I could do to improve my energy. My go-to, coffee and sugar, was not cutting it and I had the suspicion that this sugar I drank all day in my coffee wasn’t helping. I also had noticed other factors, specifically that if I ate a carb-heavy breakfast or lunch, my energy would plumment. So, I got my hormones checked, including thyroid hormones and cortisol, and found that while my thyroid was pretty normal, my cortisol was way out of whack. Through this process I found what works for me (as long as I keep it up): increased exercise, reduce sugar, eat small, protien rich meals and snacks during the day, and still allow myself to take that break during the day. I still most days take a 10-15 minute power nap, and at least a 45 minute break in the afternoon after lunch.
In addition to my own low-energy, working as a mental health counselor, I see many individuals who struggle with low-grade depression, chronic anxiety, and PTSD. I became curious about how nutrition and health can impact these mental states. The mind is part of the body afterall. I read Your Brain on Food by Uma Naidoo, M.D.
This Is Your Brain on Food explores the connection between what we eat and how our brains function. Dr. Naidoo, a psychiatrist and nutrition specialist, delves into the impact of various foods on mental health and cognitive function. She discusses how certain nutrients can influence mood, anxiety, attention, and other aspects of mental well-being. The book provides practical advice and dietary recommendations to optimize brain health and improve overall mental wellness. She emphasizes the importance of a balanced diet rich in nutrients like omega-3 fatty acids, antioxidants, and vitamins, while also addressing the role of gut health in brain function.
Based on the information in This Is Your Brain on Food, here are some takeaways on nutrition suggestions for better mental health:
Prioritize Omega-3 Fatty Acids:
Include sources of omega-3 fatty acids such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts in your diet.
Omega-3 fatty acids are essential for brain health and may help reduce symptoms of depression and anxiety.
Consume Antioxidant-Rich Foods:
Eat plenty of fruits and vegetables, particularly those rich in antioxidants like vitamins C and E, and flavonoids.
Berries (blueberries, strawberries, raspberries), leafy greens, citrus fruits, and nuts are excellent sources of antioxidants.
Consuming antioxidant-rich foods can impact mood positively in several ways:
Reduction of Oxidative Stress: Antioxidants help combat oxidative stress in the body, which is linked to inflammation and damage to brain cells. By reducing oxidative stress, antioxidants may protect the brain from damage and support overall brain health.
Enhanced Neurotransmitter Function: Certain antioxidants, such as flavonoids found in fruits and vegetables, have been shown to enhance neurotransmitter function in the brain. Neurotransmitters like serotonin and dopamine play crucial roles in mood regulation, and optimizing their function can contribute to a more stable and positive mood.
Improved Blood Flow to the Brain: Some antioxidants have vasodilatory effects, meaning they help widen blood vessels and improve blood flow. Enhanced blood flow to the brain can promote better delivery of oxygen and nutrients, which is essential for optimal brain function and may have positive effects on mood.
Reduction of Inflammation: Chronic inflammation is associated with mood disorders such as depression and anxiety. Antioxidants have anti-inflammatory properties that can help mitigate inflammation in the body, potentially reducing the risk of mood disturbances.
Support for Neurogenesis: Antioxidants may support the growth and development of new brain cells, a process known as neurogenesis. Neurogenesis is important for maintaining cognitive function and may also play a role in mood regulation and emotional well-being.
Overall, consuming antioxidant-rich foods can contribute to a healthier brain environment, potentially leading to improved mood regulation and a greater sense of well-being. By incorporating a variety of fruits, vegetables, nuts, seeds, and other antioxidant-rich foods into your diet, you may support your mental health and resilience against mood disorders.
Moderate Consumption of Caffeine and Alcohol:
Limit caffeine intake, especially in the afternoon and evening, as excessive caffeine consumption can contribute to anxiety and disrupt sleep.
Consume alcohol in moderation, as excessive alcohol consumption can impair cognitive function and exacerbate mental health issues.
Include Gut-Healthy Foods:
Incorporate foods that support gut health, such as probiotic-rich foods (yogurt, kefir, fermented vegetables) and prebiotic foods (garlic, onions, bananas, asparagus).
A healthy gut microbiome is linked to better mood regulation and cognitive function.
Balance Blood Sugar Levels:
Opt for complex carbohydrates with a low glycemic index to help stabilize blood sugar levels and avoid mood swings.
Choose whole grains, legumes, and vegetables over refined carbohydrates and sugary snacks.
Stay Hydrated:
Drink plenty of water throughout the day to stay hydrated, as dehydration can affect mood, cognition, and energy levels.
In addition, Dr. Naidoo explores the significant connection between inflammation and mood, highlighting how inflammation in the body can impact mental health. Chronic inflammation is a prolonged and ongoing immune response in the body, often triggered by factors like unhealthy diet, stress, and certain diseases. Chronic inflammation can lead to a range of health issues including heart disease, diabetes, autoimmune disorders, mood disorders, and even certain cancers.
Chronic inflammation, she shares, stems from various factors such as poor dietary choices such as highly-processed foods and unhealthy fats, sedentary lifestyles, stress, obesity, exposure to environmental toxins, and chronic diseases like autoimmune disorders, gut dysbiosis, and genetic predispositions. Addressing these contributors through dietary improvements, regular exercise, stress management, and minimizing exposure to toxins can help mitigate chronic inflammation and support overall well-being.
Here are some dietary changes recommended in This Is Your Brain on Food to reduce chronic inflammation:
Increase Intake of Anti-Inflammatory Foods: Incorporate more fruits, vegetables, whole grains, nuts, seeds, and fatty fish rich in omega-3 fatty acids into your diet, as these foods have anti-inflammatory properties.
Limit Processed Foods: Minimize consumption of processed foods, refined carbohydrates, added sugars, and unhealthy fats (trans fats and saturated fats), as they can promote inflammation.
Choose Healthy Fats: Opt for sources of healthy fats such as olive oil, avocados, nuts, and seeds, which contain monounsaturated and polyunsaturated fats that have anti-inflammatory effects.
Include Omega-3 Fatty Acids: Consume foods rich in omega-3 fatty acids, such as salmon, mackerel, sardines, flaxseeds, chia seeds, and walnuts, which can help reduce inflammation in the body.
Eat More Antioxidants: Increase your intake of antioxidant-rich foods like berries, leafy greens, citrus fruits, and colorful vegetables, as antioxidants help combat oxidative stress and inflammation.
Spice it Up: Incorporate herbs and spices with anti-inflammatory properties into your meals, such as turmeric, ginger, garlic, cinnamon, and rosemary.
Emphasize Plant-Based Proteins: Include plant-based protein sources like legumes, tofu, tempeh, and quinoa in your diet, as they are generally lower in inflammatory compounds compared to animal proteins.
Reduce Alcohol Consumption: Limit alcohol intake, as excessive alcohol consumption can contribute to inflammation and disrupt gut health.
Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, as dehydration can exacerbate inflammation.
Listen to Your Body: Pay attention to how different foods make you feel, and consider keeping a food journal to track any patterns between your diet and inflammation symptoms.
By making these dietary changes and focusing on whole, nutrient-dense foods, individuals can help reduce chronic inflammation and promote overall health and well-being.
