How to Eat and Live for a Happy and Healthy Brain

I’m absolutely fascinated by the mind-body connection and how everything is linked when it comes to our health and wellbeing. By making optimal dietary and lifestyle choices we can become emotionally more resilient, and feel more calm and at peace with ourselves. When our bodies suffer, our minds start to suffer too. About a decade ago I had digestive issues, my skin was breaking out (a lot!!), and I had constant migraines. I felt stressed out and - not so surprisingly - started to have depressive thoughts. It wasn’t until I started making major changes to my life that both my body and mental state got better. We are all bio-individuals and have our own stress thresholds, whether the stress comes from internal or external sources. Therefore, what worked for me may not work for you, and vice versa. Keep that in mind when reading this post which I want to share to inspire you on your wellness journey. 

The Gut-Brain Axis 

“All disease begins in the gut”, said the Ancient Greek physician Hippocrates over 2,000 years ago. Unfortunately, ever since the western medical system started to medicalise in the early 20th century, holistic and alternative medical systems have been ignored or denied by conventional medicine. Modern western medicine is great in certain things like in emergencies and many surgical treatments, but prescribing “a pill for every ill” is far from ideal. Thank goodness, more and more medical doctors are going back to the roots now and adopting the “Food-as-Medicine” approach when helping their patients to heal their brains and minds primarily without drugs. New terms and fields of research, such as Nutritional Psychiatry and Metabolic Psychiatry help to illustrate how our diets and nutrition should be part of the healing program. Having said that, there is a clear connection between nutrition and brain health. It’s the reductionist approach in modern medicine and isolating organs that is problematic as Zach Bush, MD, explained in this wonderful interview. Instead, we should look at the individual and their system as a whole and treat them accordingly. 

When we discuss the Gut-Brain Axis, we mean the strong connection between the two. Our gut and brain are connected both physically and chemically. The vagus nerve is the cognitive super highway of bi-directional communication between the brain and the gut. It modulates our rest-and-digest responses. The brain and gut are also connected by neurotransmitters. There are estimated 38 trillion organisms in the gut that are responsible for our wellbeing. The ecosystem in our gut can influence everything from our mood and cognitive function to our sex drive and hormonal balance. The foods you eat can literally make you happy: ninety percent of serotonin (our happiness neurotransmitter) receptors are in the gut. Furthermore, GABA, a neurotransmitter that helps to control brain activity and control feelings of anxiety, is also produced in the gut. 

Our gut and the brain are also connected through our immune system. Our gut microbiome has a significant role in the development of the immune system. When our gut lining is damaged, it can lead to a leaky gut, a condition in which pathogens permeate the intestinal walls, enter the bloodstream and cause systemic inflammation throughout the body, including the brain. And it’s the chronic inflammation that increases the risk of all kinds of diseases and mental disorders, such as Alzheimer’s disease and depression. 

The Significant Relationship Between Food and Mental Health 

Recently, I listened to an interesting interview on the Model Health Show with Dr. Uma Naidoo who is one of those “Food-as-Medicine” doctors who have adopted a more holistic approach when treating their patients to heal themselves by choosing optimal foods, whether they struggle with depression, anxiety, OCD, or something else. 

Our gut microbiome has many roles. You can keep those microscopic creatures happy by eating a diverse, fibrous, plant-rich diet. Similarly, you want to avoid eating too much fast food or processed vegetable oils because the toxic byproducts of digesting these foods can lead to inflammation. By checking in with yourself how you feel after a meal, can help you to decide whether you are taking care of your brain and body with the right foods. It’s not only our gut health that matters for our brain health, but also our metabolic health. There is a new ground-breaking area of research on the connection between metabolic health and mental health. Mental illnesses - such as depression and  bipolar illness - are strongly associated with increased inflammation. The same individuals tend to have higher rates of metabolic diseases (insulin resistance, prediabetes, excess body weight) than the general population. For instance, Dr. Daniel Amen is one of those experts I have been following for years, and he likes to explain how Alzheimer’s disease, obesity, and depression tend to have the same root cause: an unhealthy diet and lifestyle. To put it simply: what is good for your body and metabolic health is also good for your mental health and cognitive function.

Sadly, many people today  in the western part of the world are overfed but under-noursihed. Even though the adult brain is only about 2% of the total body weight, it is the most hungry organ requiring approximately 20% of our body’s energy use. For this reason it’s no surprise that when we do not get enough nourishment or are deficient in essential nutrients due to allergies or food intolerances, our brains are not going to function optimally. As a result, we can experience everything from milder symptoms, such as lack of focus and mood swings to more severe conditions like ADHD and schizophrenia. 

Food is one of those things that we can control: we can choose what we eat, when, and how much. This does not mean that we should become obsessed with our diets. That would be another new stressor which we don’t want. It’s all about finding a healthy balance so that we can support our mental health, and also improve our sharpness and overall cognitive function.

Brain Foods

Greens

Greens are high in insoluble fiber that cleanse the GI tract; ridding the body of unnecessary toxins, metabolic waste, chemicals, and even excess estrogen. Strong, leafy greens are also rich in many vital nutrients such as iron, folate, and zinc that we need to function optimally on a cellular level. 

Fermented Foods

Since our gut is our “second brain”, we should eat something fermented every day to get natural probiotics that diversify our gut microbiome. Incorporate traditional foods to your diet, such as sauerkraut, kimchi, natto, tempeh, or kefir.

Tropical Fruits and Berries

Colorful berries are full of antioxidants and phytonutrients and they have many anti-inflammatory effects in the body and brain, meaning they are wonderful in helping to prevent and treat depression. I also believe that tropical fruits during the dark winter months can help to elevate the mood and of course, boost the immune function because they tend to be high in vitamin C. Mangoes and pine apples are my favourites! Since the primary source of fuel for the brain is glucose, there is no need to be afraid of carbs! It’s the quality of the carbohydrates that matters.  

Spices

Many spices like turmeric, ginger, and black pepper have many health benefits like reducing inflammation and calming the restless mind. Black pepper stimulates digestive enzymes and enhances the absorption of nutrients in the GI tract. Adding spices and herbs to your plant-rich meals can also help to make lasting healthier changes until your taste buds have adapted to less salty, oily, and sugary foods. 

Omega-3s

Don’t be afraid of the F-word, because fat is your friend! It’s the type of fat you eat you should pay attention to. Our brain cells need healthy fat to develop and function optimally. Omega-3 fatty acids support neuroplasticity which means our brain’s capacity to create new patterns, habits, and ways of thinking. Chia seeds, flax seeds, and walnuts are wonderful sources of plant-based omega-3s. Yet, there are three types of omega-3 fatty acids: ALA, DHA, and EPA. Plant sources are mostly ALA. If you eat only or mostly plant foods, it’s wise to supplement with algae oil to make sure you get adequate amounts of DHA and EPA. Moreover, healthy fats are important for smooth skin. At least I have noticed that during cold months eating more fats in their whole food form (nuts, seeds, avocados, olives, coconut flakes) helps to moisturise my skin from the inside out. 

Adaptogens and Supplements 

Adaptogens are non-toxic herbal pharmaceuticals that have been used for thousands of years in traditional Chinese and Ayurvedic medicine to relieve mental and physical stress, and to improve mental and physical performance. I like to use turmeric almost every day, and add maca or reishi powder to my green tea. I also add super greens powder to my smoothies for extra plant-protein, B12, and iron.

Dark Chocolate 

This is something that interestingly many holistic health practitioners approve or even recommend. It’s the commercial processing, added sugar and additives that makes chocolate unhealthy. For instance, in her book Brain Food , Lisa Mosconi, PhD believes that dark chocolate (at least 70% cocoa) can be a healthy treat because it is high in antioxidants and flavonoids that are protective for the brain. Dark chocolate contains neurotransmitter phenylethylamine (“falling in love” effect!), and serotonin, which can boost our mood for a while. Dark chocolate is a pantry staple in my kitchen but I don’t eat it every day. Moderation is the key like with everything else. 

The Case of Coffee and Alcohol 

Caffeine/ coffee is an interesting topic. Some experts, like Dr. Naidoo and Dr. Mosconi believe that a cup of coffee a day is ok and can even have positive effects given that it’s high quality organic coffee without added sugar and creams. Whereas Dr. Amen thinks there's zero need for caffeine because it is a stimulant drug, and instead we should focus on getting enough high quality sleep and managing our blood sugar. If you need to rely on caffeine (whether it's coffee or any other caffeinated beverage) or artificial sweetened drinks to get going, something is off. 

I like to have a cup of coffee before noon because it helps me to get into that deep state of focus, and writing becomes almost effortless. I cannot drink more than a cup. Otherwise I start to feel restless, dizzy and jittery. There are obviously individual thresholds for caffeine depending on how well you metabolise it, but like with any stimulant, it should be consumed in moderation. If I start to feel sluggish in the afternoon, I’d rather choose a cup of green tea since it has on average one-third of the amount of caffeine compared to a cup of coffee, and green tea is rich in polyphenols, antioxidants, and flavonoids that help to reduce inflammation and plaque build up inside the arteries. 

When it comes to alcohol, some experts think it’s a big “No” irrespective of the source. No matter how you put it, alcohol is not a healthy food - not even red wine. Having said, that I am not a teetotaler, but I don’t drink alcohol every week. One glass of wine a week is probably not going to be detrimental to your health, but if more than that, you can quickly start to experience health issues - especially if you are a woman. Alcohol can increase the wrong kind of estrogen in the female body and over time this can lead to breast cancer. If you drink alcohol, choose quality wines, and stay away from sugary cocktails, and beers. And it’s better to steer clear of alcohol completely if you are going through a more depressive phase in your life, and instead nourish your body and mind with raw green smoothies! ;) 

Nourishment Off The Plate 

While nutrition is essential for the healthy gut and mind, other lifestyle choices also have a huge impact on our health. Daily mindfulness practices, such as breathwork, gratitude journal, yoga, and meditation can help to stimulate the vagus nerve and our parasympathetic nervous system (PNS), or the rest-and-digest system. A well-functioning PNS is an essential ingredient to inner peace and wellbeing. If you are like most of us and struggle with a restless mind, pausing for 5-10 minutes can drastically improve your mental and emotional state. This is particularly powerful when done first thing in the morning because it’ll set a more peaceful tone for your day. 

Making sure you get enough quality sleep is crucial for mental health because during the sleep your brain “takes a shower” and washes away all the toxic build-ups. Getting sunlight during the day helps to sync with the circadian rhythm - our natural internal process regulating our sleep-wake cycle. I walk outdoors every day to fresh up my mind, even when it’s minus 20 degrees Celsius! Spending time in nature makes a radical difference to my alertness and ability to concentrate. Furthermore, an adequate amount of cold exposure is positive stress, hormesis, which supports our longevity.

And when it comes to our relationships, the energy from others is contagious - the good and the bad. Therefore, you should pay attention to who you surround yourself with most of the time (yes, I know you cannot always choose your company like at your workplace). Say “No” to energy vampires and “Yes” to inspiring individuals.

I always love to emphasize the power of joyful movement because that makes us feel alive! It’s that sedentary lifestyle that makes us feel lethargic. If you already have excess stress and pressure in your life, you don’t want to add more cortisol to your body by running like a maniac. If you like more hard-core and intense activities, having other mindfulness practices where you can come back to deep breathing can tremendously help you to return to inner peace. Furthermore, proper breathing techniques support any activities you enjoy doing by bringing more oxygen for the brain and muscles. I’m all about sculpting a well-balanced and well-functioning body. For these reasons I love classical Pilates and yoga instead of trendy fitness fads that often come and go. Both Pilates and yoga are low-impact activities (no jumping or running or lifting massive weights!) and focus on the mental side of things too. This helps us to feel at home in our bodies. 

The healthier the body and the mind, the brighter and lighter we feel!

Sending you lots of love! 

RESOURCES:

Podcasts: 

TMHS: 618: The Powerful Connection Between Food and Mental Health - With Dr. Uma Naidoo

Dr Chatterjee: The Root Cause of Disease That Nobody’s Talking About With Zach Bush

Book:

Brain Food: The Surprising Science of Eating for Cognitive Power by Lisa Mosconi, PhD