5 Easy Diet Improvements for Brain & Mood Health

Brain Health is often too easily dismissed in our self-care.

We can easily think more about how we look, and that little bit of extra cushion on our body than about the importance of a healthy brain, mood, and cognitive function! Prevent disease and mood disorders and keep yourself and your family happy, healthy and with a crisp, clear mind with these 5 easy but important dietary changes.

 

 

 

 

Healthy Fatty Acids

Your brain is made up mostly of fat! Omega-3's are a vital component of cell membranes and nerve connections. Eating a diet with adequate sources of healthy fatty acids will help ensure healthy tissue and functioning. 

• More and more evidence shows that Omega-3's can restore brain function, cognitive ability and fight depression. Omega-3's, EPA and DHA are important for development of the brain in children as well as functioning and prevention of disease in adults.

• A large study involving 22,000 participants showed that regularly supplementing with Omega-3s made participants 30 % less likely to experience depressive symptoms. The longer the participants took the supplement, the less likely they were to have high levels of depression. (1)

• Low levels of these healthy fats have been connected to increased anger, hostility, impluse control issues and decreased attention and focus, both in adults and in children. (2,3)

• A diet high in EPA/DHA also may help prevent and reduce symptoms of alzhiemer's and dementia (4,5)

• Trade out those unhealthy trans fats and vegetable oils such as safflower oil, sunflower oil, soybean oil, canola oil, for fats better for your body like coconut oil, olive oil, avocado oil and ghee.

 

FOOD SOURCES of healthy fats: Cold water fatty fish such as wild-caught salmon, anchovies and sardines. Pastured fatty meats & eggs, grass-fed butter or ghee, avocados, nuts and seeds, extra virgin olive oil, coconut oil

 

 

Vitamin D

Vitamin D is becoming an increasingly common nutritional deficiency for adults and children. This is due partly to lack of sun exposure, increasing use of sunscreen and blocking out the rays from our skin (the primary way of absorbing Vit. D), and changes in how animals are raised for meat & dairy products.

• Lack of Vitamin D has been linked to many diseases and poor health states. Its connection to brain health is especially astounding.A study showed that moderate deficiency increased the risk of dementia 53% and severe deficiency 122%

• A study performed in 2014 showed that a moderate deficiency of Vit. D increased the risk of dementia 53%. A severe deficiency increased the risk of developing Alzheimer's to 122% (6)

 

FOOD SOURCES: Sunshine! adequate sun exposure to bare, un-sunscreened skin. Pasture raised, grass-fed meat, egg and diary products

 

 Protein/Amino acid intake

• Adequate intake of complete proteins is essential for healthy functioning of many systems and interactions within the brain.

• Amino acids are also required for the creation of neurotransmitters (dopamine, epinephrine, serotoninine, melatonin, GABA, etc.)

• An imbalance or deficiency of amino acids can arise from inadequate intake or poor gut health, resulting in mood disorders, lack of focus or attention, energy and sleep disturbances.

• Some people have found success decreasing symptoms of depression and anxiety with targeted amino acid supplementation.

 

FOOD SOURCES: high-quality meats and animal products, Protein powders/BCAA supplementation, a variety of plant sources (care taken for adequate/complete protein intake from plants)

 

Reduce/Eliminate Sugar

This includes sugars in processed and refined foods, added sugars such as cane sugar, honey, maple syrup, and improper intake of sugar/carbohydrate sources for your bodies needs. 

• Balancing blood sugar can be key for sustained energy, focus and moods. Ever get that "hangry" feeling?? A sudden drop in blood sugar can lead to irritability, anger, and depressed feelings. This feeling has even been so severe in some that they  received an incorrect diagnosis of "bi-polar" disorder because of their mood swings from blood sugar.

• High's and low's in your blood sugar can come from waiting too long to eat, but MORE commonly is a diet made up of too many processed and refined foods leading to a bloodsugar rollarcoaster throughout your day.

• Learning how your body reacts to different sugar and carbohydrate sources, even fruit and vegetable starches such as potatoes and winter squashes, can help you learn when to eat foods and in what amounts to help you feel best throughout the day.

 

 

Eliminate Additives/Dyes

• Food dyes and additives have been found to increase hyperactivity in children. (7) Removing sources from your child's diet may prove helpful to improve symptoms before considering more risky, and side-effect heavy treatments.

• RED #40 has been shown to immensly affect children with ADHD and Autism whom may be especially sensitive to additives.

• More studies need to be done to show the true risk of food dyes, preservatives and other additives, but why take the chance? If you or your child are struggling with cognitive or mood issues, try eliminating them from your diet to see the effects for yourself. This would likely only lead you to a healthier diet and lifestyle. 

Eliminating additives and dyes from my diet as a child substantially reduced many life burdening health symptoms I experienced such as chronic, severe hives, and digestive distress.

 

 

Try these 5 steps for a healthy brain and body!