The Gut-Brain Connection
Andie Kalifer, CNP Holistic Nutritionist
Our gut is commonly referred to as the second brain. What you eat has a massive impact on how you feel and your mental health.
The gut-brain connection describes the communication network linking your gut and brain. One of the ways it is connected is through chemicals, known as neurotransmitters.
Serotonin is a neurotransmitter. 90% of serotonin, known as the happiness brain chemical, is actually made in the gut and not the brain. Low mood, depression, anxiety and even autism are associated with a deficiency in serotonin levels.
Food Allergies
What we choose to eat and put into our bodies has a major impact on our mental health.
When individuals improve their diet, lifestyle, and overcome addictions to substances such as sugar, coffee, and alcohol, their mood and energy levels improve.
Did you know that allergies to certain foods and/or chemicals can also have a major role in your mental health? Many individuals can benefit from a nutritional approach to their psychological struggles, especially when the underlying cause can be traced back to food intolerances and sensitivities.
The Microbiome
Our body is full of trillions of bacteria, viruses, fungi and other microbes. This is referred to as our microbiome. Nourishing whole-foods from nature feed the good bacteria in our microbiome and help us feel radiant from the inside out.
In contrast, unhealthy foods, that are processed and refined, feed the bad bacteria and destroy the health of our digestive system.
For instance, the gastrointestinal infection commonly known as Candida, is an overgrowth of yeast.
Symptoms associated with this condition include anxiety, irritability, confusion, mood swings, depression and feelings of paranoia. When our microbiome is flourishing and healthy, it equates to having a positive headspace.
If there is a connection between what we eat and how we feel on a mental, emotional and cognitive level, nutrition should consistently be encouraged. Nutrition is not the ultimate answer for mental health, but it is a huge part of the equation.
Here are four steps to improve mental health through nutrition:
1. Eat more fermented foods-fermented foods
Flood the gut with healthy and friendly bacteria that we want. These are known as probiotics. Research suggests that good gut flora that is found in probiotic foods has the potential to ease symptoms of depression.
Examples of fermented food include: Sauerkraut, pickles, miso, kimchi, coconut yogurt.
2. Feed the microbiome
Bugs in our microbiome are living creatures and they need food to survive, like all of us! These foods are known as prebiotics.
Examples of prebiotic foods: Jerusalem artichokes, dandelion greens, garlic, leeks, asparagus, onions, chicory root.
3. Eat the rainbow
Every body should constantly eat vegetables and fruits resembling the colors of the rainbow - think more colors and less white. These foods are very nutrient dense and the healthiest foods for us.
4. Healthy fats
Fat is essential in our diet. Our brain is made up of 60% fat! As we know, not all fat is made equally. Omega-3 fatty acids (these are the avocados, nuts, seeds and fish) are important building blocks for the brain and can have a major impact on mental health.
Reference
Haas, E. (1992). Staying Healthy with Nutrition.
Andie Kalifer is a Holistic Nutritionist and Certified Nutritional Practitioner. Her passion is to help others create a balanced lifestyle and feel their greatest with food. Her goal is to spread her knowledge on how nutrition can not only be enjoyable and accessible, but delicious too!