GUT-BRAIN AND MENTAL HEALTH

DOES MY BRAIN CARE WHAT I EAT?
The connection between diet and mental health is a fascinating topic. Research studies show that healthy diets filled with vegetables, fruits, legumes, whole grains and healthy fats i.e. Omega-3, are linked to lower risks of anxiety and depression.

The fact that microbiomes in our gut influences mental health may surprise some people. For example, many neurochemicals needed for brain function and mood regulation, are actually produced in the gut. Want to know how
it works?

YOU ARE WHAT YOU EAT
If you eat ultra processed foods every day, your gut microbiome will be very different from somebody who mostly eats healthy food. What we consume, affects our cognition, stress, sleep, inflammation and gut microbiome composition. The link between food and mental well-being is a bit complex. Scientific evidence explains the links in different ways. Basically, what you eat, changes your gut microbes and gut microbes produce compounds that are linked to mood and cognition.

HOW DOES IT WORK?
We have a sophisticated network that bridges our digestive system and mental functions. It’s called the enteric nervous system which is the “brain in your gut”. It consists of a mesh-like web of neurons in the lining of the gastrointestinal tract and plays a key role in controlling digestive functions. It also communicates with the central nervous system which allows for a two-way exchange of messages between the gut and brain. So, disturbances in your gut sends signals to the brain that affect mood and cognition. In turn, your mental state can trigger gut issues i.e. irritable bowel syndrome, nausea, etc.

THE PROOF OF THE PUDDING?
Neurochemicals that are linked to mood and brain function are acetylcholine, dopamine, GABA and serotonin. Did you know that a whopping 90% of serotonin is produced in your gut? Protein triggers neurotransmitters responsible for inducing alertness, while carbohydrates trigger drowsiness. It also prevents surges in blood sugar that may increase restlessness. It’s not called ‘comfort food’ for nothing. Plant-based and high fiber foods such as fruit, vegetables, whole grains and legumes help stabilize energy levels. If you take medication, a low-fat breakfast (or home-made smoothie) will maximize its effectiveness. High fat content can cause the body to absorb the medication more slowly, thus delaying efficacy.

WHAT ABOUT COFFEE?
So many of my clients say that they simply cannot function without their first cup of coffee in the morning. It positively affects their ability to learn and remember throughout the day. First of all, coffee is a food. It’s not a supplement and, it is not a prescription for gut or brain health. However, there are well-documented studies to show the effects of caffeine on the brain i.e. alertness, attention or arousal. On the other hand, those who drink decaffeinated coffee show improvements in sleep quality, physical activity and learning performance. Coffee contains hundreds of biologically active compounds i.e. polyphenols and phenolic acids, aside from caffeine. These plant compounds have anti-oxidant and anti-inflammatory properties that act as food for beneficial gut microbes. This is not only a coffee story. It is a gut microbiome story.

SHOULD WE ALL EAT THE SAME?
The short answer is no, not necessarily.
It’s important to consider cultural differences in diet. Each culture is rich in its own nourishing food traditions, from Mediterranean olive oil to Indian spices, to East Asian fermented foods. That means that diet and mental health need to hold space or borrow recipes from other cultural traditions. This opens up new avenues not only to explore, but for the treatment of overall well-being. After all, Hippocrates said: “Let food be thy medicine and medicine be thy food.”

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