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Nutrition - Make That Connection Between Your Body and Your Brain

By Charlotte Watts Dip.ION BANT – Nutritional Therapist – www.totalbeing.com

It's only natural to feel down from time to time, however, how and when we bounce back again is entirely dependent on our resilience and adaptability. As we know this can change by the hour, day, week and month and we judge a lot of how we feel about life by how we are feeling about ourselves.

The reasons for feeling disconnected and discontent are varied and to truly address we must look at all aspects of our lives – physical, emotional and circumstantial. Nutrition can help enormously, but if you still have unresolved issues, are unhappy in your job or relationship, then you are normally made to consider a range of current treatment approaches such as drug therapy as well as psychotherapy, however, what tends to be overlooked is that what we eat can have a profound effect on how we feel and behave. A low mood for example can have less to do with external factors than with deficiency in nutrients such as the B vitamins, zinc, magnesium and essential fats.

From a physical perspective, underlying causes of low or unstable moods may include anything from low thyroid, toxic metal contamination to an inability to maintain blood sugar balance. Associated symptoms may include crying spells, insomnia, poor appetite, weight loss, phobias, fatigue and negative feelings. Problems in regulating mood may manifest as mood swings, quick to anger, irritability and overreacting.

Nutrition and mental health involves supplying a good, steady energy source of glucose to your brain so that it can be consistent in its reactions, ability and function. It also involves encouraging production of all the neurotransmitters (brain chemicals) that we rely on for appropriate responses in life and the ability to connect positively with the world around us. The main mood modifying neurotransmitters include serotonin - which keeps us emotionally and socially stable - and dopamine and noradrenaline, which tend to make us more alert and responsive.

Whilst certain foods do have brain chemical changing properties, it is more important to see nutrition and mood in relation to overall diet. As in nutrition, as in life, we want to create balance, calm and avoid the “highs and lows” that leave us drained, confused and unable to cope with what life has to throw us.

Blood Sugar Balance

The first port of call in any mental health problem is blood sugar balance. This doesn't only apply to mood, but balances of energy, sleep, digestion, stress response, skin health and weight. You may that low mood is accompanied by any other symptoms – this is no coincidence and poor blood sugar balance is often a connecting factor. It can also contribute to low thyroid function, oestrogen dominance in women, poor liver function and low nutrient status; all of which play a part in mental health problems. Nutrition involves looking at all the underlying factors of a condition and connecting all symptoms to look at the body and mind as a whole holistically.

Balancing blood sugar is an incredibly common connecting factor in modern society, seen on the increase as are mental health problems. Our bodies and brains rely on a sure and steady source of glucose, sugars from plant foods or carbohydrates and any rollercoaster rides caused by quick surges of sugars or stimulants can leave you and your brain lurching and reeling – a recipe for mood imbalances.

Cut down on refined carbohydrates:

· Avoid “white” versions of foods such as bread, pasta, rice and cereals – these have had the outer shell of the grain removed by processing and are low in fibre that helps to balance blood sugar and lose weight.

· Avoid cakes, biscuits, pastries and confectionary – if you need a treat, try a flapjack or fruit for the sweetness.

· Processed bars that claim to be low-fat and low calorie tend to be just full of sugar instead and a real marketing con – look in the healthy section of the supermarket for bars that contain whole nuts and seeds and help balance blood sugar and provide sustained energy.

· Avoid overly processed cereals such as commercial brands – if a cereal says “fortified with vitamins”, it has had them previously removed and has had to put them back by law. The more a food is processed, the more nutrients are removed and the quicker it will release its sugars into your bloodstream. Look for “oat crunchy” types, try porridge and look at the sugar content of products.

Eat whole, unrefined foods containing slow-releasing carbohydrates such as whole grains, beans and plenty of vegetables

· Eat a diet high in complex carbohydrates, as processed foods may cause serotonin depletion and thus depression. Instead increase consumption of whole grains, seeds, nuts, brown rice and legumes, which also contain fibre to slow down release of sugar into the bloodstream, reduce excess oestrogen and both support thyroid function.

· The best complex vegetable choices are bean sprouts, beetroot, white & red cabbage, pak choi, Chinese greens, cucumbers, peppers, mushrooms, peas, courgette, broccoli & other green veg, squash & other yellow veg. These foods are particular good for balancing blood sugar and providing brain nutrients.

· Snacks and desserts should be sugar-free where possible and sweetened by the more complex fruits – peaches, blackberries, blueberries, raspberries, plums, strawberries, apricots (and dried), figs, apple, banana, pineapple (fresh), cherries, orange (not juice), melon and watermelon.

· If a label has an enormous amount of ingredients, many of which you do not even recognise as a food, do not buy it as it will be over processed and lacking in nutrients that you need to maintain good blood sugar balance.

Avoid sugar and foods containing sugar - even honey.

Avoid all forms of sugar and processed foods as the quick burst of energy supplied by these simple carbohydrates is quickly followed by a slump and possible resultant depression.

· Sugar is sugar by any other name! Manufacturers have many ways of fooling us about the sugar content of foods – see the list of hidden sugars below.

· Honey seems like a good substitute for sugar and is certainly has a lower GI score, but it still quickly breaks down into glucose and if you don’t use this up for energy, you will store it as fat, so use sparingly.

· Remember that a sweet tooth is conditioned and you can break the habit – reduce sugar in tea and in foods slowly and you will soon wean yourself off and even then find some foods too sweet!

· Fizzy drinks and drinks marketed to appear healthy often have a big sugar content – it is better to buy water or very natural smoothies when out or dilute fresh juice at home. Dilute any fruit juice at least 50% with bottled/filtered water and keep your intake of dried and citrus fruits to a minimum – apple juice is the best choice.

Do not replace sweet foods with “diet” versions.

· You need to wean yourself off your sweet tooth – sweeteners keep this alive and are also said to raise the blood sugar levels as much as sugar itself.

· “Diet” versions of foods contain many chemicals that upset hormone levels in the body – eat naturally.

Serotonin and Blood Sugar Balance

Serotonin is a neurotransmitter that works both in the brain and in the gut, controlling mood, pain transmission, sexual behaviour, sleep and eating patterns and appetite. Deficiencies are caused by stress, poor metabolism of the essential amino acid tryptophan and the lack of raw materials to make it. Improving serotonin levels can help SAD (Seasonal Affective Disorder), obesity, insomnia, migraines, CFS (Chronic Fatigue Syndrome) and PMS.

Mid afternoon snacks should be complex carbohydrate (with no protein) to combat natural our dip in serotonin about 5pm. Popcorn, potato skins and oatcakes are good examples.

High satiety foods, which make you feel satisfied are good for lunch to avoid afternoon binge caused by drops in serotonin – potatoes, brown basmati rice and wholemeal bread are good (if wheat is tolerated).

Sufficient omega 3 oils in oily fish (sardines, mackerel, trout, salmon and anchovies) are needed to form the neural membranes where serotonin works.

Melatonin is made from serotonin, so not enough sunlight will use up serotonin available to the brain. Light therapy can therefore be very effective at alleviating SAD and other symptoms; melatonin controls sleep cycles, the circadian rhythm.

Serotonin can cause to drive to the sex-act, even if the desire may not be there.

Good quality proteins

All neurotransmitters, hormones and enzymes are made from proteins and we need to obtain these from foods to make up those which we use to regulate our moods and brain function.

Protein should be included in all meals, especially breakfast and especially those high in tryptophan (which gets converted to serotonin) such as fish, chicken, turkey, bananas, figs, dates, yoghurt, tuna, organic eggs, soybeans, tofu, nuts (especially almonds), quinoa, cottage cheese, avocadoes and whole grain crackers. These foods should, therefore, be included in an evening meal or as a small snack before bed. These both balance blood sugar and provide a stable stream of the building blocks needed for neurotransmitter production. Great combinations include cereals and fruit with nuts and seeds/ starches (potatoes, rice, bread) with fish, lentils, beans and tofu.

Proteins are broken down into amino acids - the building blocks of the body and of mental function. Those particularly important for neurotransmitter production are:

Tryptophan is the amino acid from which we make both serotonin and “feel good” beta-endorphins. Getting tryptophan into the brain where it can be converted into these also relies on good blood sugar balance. Good sources are fish, lamb, soya protein, sesame seeds, beef, peanuts, lentils, cottage cheese, liver, pumpkin seeds.

Phenylalanine is needed to produce PEA (phenylethylamine), a compound naturally produced by the brain that is responsible for the mediation of experiences associated with pleasure and mental awareness, for example it is released in the brain when one experiences feelings like love and joy. PEA is often referred to as “the molecule of love” and is contained in the scent of roses - no mere coincidence? It also works with the neurotransmitter dopamine in the brain to produce a mild antidepressant effect. Phenylalanine foods include sunflower seeds, black beans, watercress and soya beans.

Tyrosine can be made in the body from phenylalanine, but we can also obtain from our diet to boost levels that are often low in people with stressful lives or who suffer from anxiety and depression. Tyrosine is pulled in many directions; it is needed to make the thyroid hormone thyroxine - crucial for mental health and also dopamine and noradrenaline, which as well as hormones, act as neurotransmitters and affect mood, motivation and alertness. Food sources of tyrosine include leafy vegetables and milk, but as dairy products often lead to mood problems, then load up on the greens!

Fats for thought

The breakdown products of the fats we eat, fatty acids, are what you make the cells that allow your thought processes to happen. All of your cell membranes are made up of fats called phospholipids and these allow the communication between cells that is the basis of the whole of your nervous system function. Fats are crucial then for all brainwaves, thoughts and responses to the world around you, but also how you are able to express yourself with the muscles in your body and gesticulation.

Our brains are actually made up of more than 60% fat and much of this is derived from the omega 3 oils found in oily fish such as sardines, mackerel, trout, salmon and anchovies, as we have mentioned above in relation to serotonin utilisation.

Magnesium & Calcium

Magnesium and calcium are known as the “calming minerals” and work together to regulate all mental health, energy production, hormone balances, sleep cycles and smooth muscle activity; all of these add up to a more relaxed attitude and mental outlook.

Rich food sources of calcium are dark green leafy vegetables, almonds, sesame seeds, hazelnuts, blackstrap molasses, mackerel, sardines, salmon (all fish with bones best), dried figs, tofu, cabbage family; kale, broccoli and sprouts, brazil nuts, parsley, sunflower seeds, watercress, dairy (sparingly for those tolerant), okra, soybeans, wholegrains, quinoa and almonds.

Rich food sources of magnesium - it is essential that as much magnesium is eaten as calcium and therefore the best food choices are those that contain both and a diet with a mixture of both minerals: wholegrains, buckwheat, nuts (especially almonds, brazil, cashews), soybeans, dark green and leafy vegetables, carrots, peas, sweet potatoes, cauliflower, brown rice, sunflower and sesame seeds, tofu, tahini, lima beans, avocado, apples, lemons, figs, peaches, fish, meat, oysters.

Magnesium works with B vitamins, especially B6 and the mineral zinc to make many hormones and neurotransmitters and is therefore used up quickly during stress and/ or high intake of sugar, caffeine and other stimulants. Ironically these nutrients are needed to cope under these circumstances.

B Vitamin foods

Lack of B vitamins can lead to irritability, anxiety, difficulty coping with stress, lack of energy, depression, constipation, diarrhoea, headaches, poor memory, lack of concentration, insomnia, acne, teeth grinding and sensitivity to light - sound familiar? This “family” of nutrients are all difficult to store and we use them up very quickly for any processes involving energy production and mental activity; if you worry more, you will use up more making the increased amount of neurotransmitters you produce.

One of the problems is also that times of stress and illness impair our ability to convert B vitamins into their active forms in the body. It isn't even just as simple as getting them into your mouth, you then have to absorb them and then convert them before they can be used, which requires good digestion and levels of energy and other nutrients. Some B vitamins are even made in the gut by the beneficial bacteria; so again, our natural levels can be affected by digestive problems. All of these points lead us to the necessity for a “natural” diet, processing quickly depletes B vitamins and when a product says “fortified with B vitamins” (usually commercial cereals), this means that these nutrients have been removing in the industrial processes that make the food and then have to be put back for legal requirements.

It is always better to go to the source and certain B vitamins have particular mood implications:

· Folic Acid sources – Other symptoms of folic acid deficiency are eczema, cracked lips, prematurely greying hair, anxiety, poor memory, hair loss, poor appetite, lack of energy and stomach pains. Good food sources are: pinto beans, navy beans, asparagus, spinach, broccoli, okra, brussel sprouts, any green leafy veg.

· Vitamin B6 foods – Vitamin B6 levels are typically low in depressed people. Vitamin B6 is essential in the manufacture of all neurotransmitters from amino acids. Other symptoms of vitamin B6 deficiency are water retention, nervousness, irritability, muscle tremors, low energy, infrequent dream recall and flaky skin. Good food sources are: cauliflower, watercress, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, wheat germ, avocados, bananas, beans, broccoli, brown rice, whole grains, cabbage, corn and potatoes.

· Vitamin B12 foods - Other symptoms of vitamin B12 deficiency are poor hair condition, eczema, oversensitive mouth, lack of energy (macrocytic anaemia), anxiety, constipation, pale skin, tender muscles and irritability. Good food sources are: asparagus, barley, beef, bran, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges, split peas, pork, root vegetables, salmon, tuna, wheat germ, whole grains and whole wheat.

And the bad news, things to avoid:

Caffeine, alcohol, sugar, tobacco, cheese, chocolate, sauerkraut, wine, bacon, ham, sausage, aubergine, potatoes, spinach and tomatoes all contain the amino acid tyramine. This amine acts by increasing the release of noradrenaline, a natural brain chemical that has stimulant properties. These foods should, therefore, be avoided close to bedtime if insomnia is a problem and eaten sparingly if you tend to anxiety or nervousness.

Caffeine is a stimulant which initially speeds up neurotransmission, raises the amount of serotonin, and elevates mood. However, soon after its consumption these levels drop, leading to an increase in anxiety and in nervous and muscle tension.

Alcohol ingestion also aggravates blood sugar problems the mental and emotional problems of the alcoholic. Individuals with depression must also avoid alcohol because it is a brain depressant, interferes with many brain cell processes and disrupts normal sleep cycles.

Totalbeing Opinion

You really do know it makes sense! We find it really quite bizarre that people try to disconnect their bodies from their brains and even blatantly ignore the effects that foods have on their moods and mental states. How we experience life is expressed by the extent of connection with the world and people around us and to do this appropriately, we need to be able to produce all the requisite hormones and neurotransmitters whilst reducing the things which cause us stress and add to heightened responses.

By appropriately, we do mean feeling in control, not overwhelmed or scared of life and you have so many more tools with which to face these fears than you may realise. Often starting down the nutritional route to good mental health can allow you the space to clearly see the emotional, psychological and lifestyle factors that may be holding you back. Nutrition can even then give you the motivation and optimism to help you to make changes in these areas.

Mental health relies on a putting many parts of the puzzle in place and climbing out of the depression, anxiety or fear responds best to a fully-rounded programme of nutrition, counselling or psychotherapy and also any other techniques that work for you. Other therapies seen to have good results are hypnotherapy, biofeedback, homeopathy, acupuncture, herbalism and reflexology.

See www.totalbeing.com for a Nutritional Assessment to choose the right diet and supplements to help you get in control of your health!

See www.healthyconvenience.com for help remembering how to get healthy – for posters, shopping guides and recipes.

Bibliography

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