Good-Mood Foods: Nourishing Your Brain and Mood

As a Pilates teacher, you often become aware of your clients' health-related issues before they even consult their GP. By deepening your understanding of how nutrition impacts health and wellbeing, you can better observe changes in your clients. With broader knowledge you can raise awareness and offer supportive feedback, helping clients make better decisions about their well-being. This holistic approach not only strengthens your practice but also the trust and connection you build with your clients.

Food for Thought

A balanced diet isn't just about maintaining physical health—it's crucial for cognitive function and emotional well-being.Your brain, though less than 3% of your body weight, is a powerhouse that influences memory, emotions, and every process in your body. To keep it in peak condition, nourishing it with the right nutrients is essential.

This article explores how nutrition impacts mood and brain health, offering insights and practical tips to enhance both.

Blood Sugar Stability and Mood

Stable blood sugar levels are key to feeling your best. Dramatic spikes and drops, often caused by high-sugar foods, can lead to energy crashes and mood swings.

“When your blood sugar spikes and then drops, it directly affects how you feel,” explains nutrition coach Margot Hiller. “A quick burst of energy from sugary foods often leads to a slump, leaving you feeling fatigued and irritable.”

This fluctuation can also trigger that familiar “hangry” feeling — hungry and angry — underscoring the importance of stable blood sugar for maintaining a balanced mood.

Gut Health and Mental Well-Being

Caring for your gut microbiome is fundamental to overall health, as it has a profound impact on overall health and mental well-being.

Your gut is often referred to as your “second brain,” reflecting the deep connection between gut health and mental wellness. The gut produces much of the body’s serotonin, a neurotransmitter that contributes to feelings of happiness and well-being.

For a happier, healthier gut, aim to eat a variety of plant-based foods. Try to include a "rainbow" of around 30 different plants each week to support a diverse microbiome. Even with a good diet, remember that antibiotics and infections can disrupt this balance, so it's important to pay extra attention to gut health during these times.

This s where these two food groups play a special role:

Probiotics:

These live bacteria, found in foods like kefir, tempeh, kimchi, and yogurt, support a healthy gut flora. Probiotics improve digestion, influence weight, and promote healthy aging. Recent studies suggest they can also reduce the risk of depression and anxiety, boost happiness, and lower stress hormone levels.

Prebiotics:

These dietary fibers feed the good bacteria in your gut. Found in foods like bananas, apples, onions, garlic, and asparagus, prebiotics help maintain a thriving gut ecosystem. Incorporate whole grains like oats and quinoa, and legumes like beans and lentils for additional prebiotic benefits.

Inflammation and Brain Health

Recent research shows a strong correlation between a pro-inflammatory diet and depression. The machanisms are still to be determined but observations are clearly showing that inflammation affects the brain through neurotransmitters and pathways involved in depression. Other studies show association between inflammation and other brain health related conditions, such as bipolar disorder, schizophrenia, and dementia.

Adopting an anti-inflammatory diet, such as the Mediterranean diet, can mitigate these effects. Research highlights the benefits: reduced risks of depression and cognitive disorders.

Key guidelines for an anti-inflammatory diet include:

• Legumes and beans
• Leafy greens and variety of vegetables
• Fruits, nuts, and seeds
• Whole grains
• Olive oil, Avocados
• Fish, plant-based proteins, eggs, skinless chicken breast
• Anti-inflammatory spices (e.g., garlic, turmeric, ginger, cinnamon)
• Green tea
• Water as your main daily beverage

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Essential Nutrients for Brain Function

For those interested in the finer details, here’s a look at specific nutrients crucial for brain health and their best sources:

• Omega-3 Fatty Acids: Essential for cognitive function and memory. Found in fatty fish like salmon, chia seeds, walnuts and good quality supplements.

• Vitamin B12: Vital for mood regulation and mental performance. Sources include poultry, meat, fish, eggs, and dairy products.

• ‍Vitamin D: Supports brain health and helps prevent dementia. Get it from sunlight exposure, fatty fish, egg yolk, and mushrooms.

• Zinc: Important for nerve signaling. Available in meat, shellfish, and legumes.

• Vitamin E: Helps prevent cognitive decline and boosts memory. Found in nuts, seeds, and leafy greens.

• Magnesium: Low levels can lead to migraines and depression. Sources include nuts, seeds, whole grains, and leafy greens.

• Calcium: Aids in neurotransmitter release. Found in dairy products, fortified plant milks, and leafy greens.

• Vitamin K: Boosts cognitive functions. Present in leafy greens, and cruciferous vegetable like  broccoli, and Brussels sprouts.

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Natural sources of these nutrients are generally safe, but always consult with your GP before taking supplements, as they contain concentrated levels and excessive amounts can be harmful. Quality of supplements is also important, so seek good advice when choosing them.

Foods to Consume in Moderation

Certain foods can negatively affect mental health by spiking blood sugar, impacting gut health, or triggering inflammation. These include:

• Sugary Foods and Drinks: Candy, ice cream, and soft drinks can lead to energy crashes and should be enjoyed sparingly.

• Processed Foods: Chips, crackers, and ready frozen meals often contain unhealthy fats and additives. Opt for whole foods whenever possible.

• Trans Fats: Found in many fried or heavily processed foods. Avoid items with partially hydrogenated oils and avoid heating oils to very high temperatures or for prolonged periods, as this can generate trans fats.

• Saturated Fats: Present in red meat, processed meats, dark-meat chicken, chicken skin, dairy products, and coconut oil. Consume these in moderation.

Beyond Nutrition: Movement and Sleep

Regular exercise and adequate sleep are just as vital as nutrition for mental health. Sleep affects almost every type of tissue and system in the body—lack of sleep or poor-quality sleep has an almost immediate effect on brain function, hormonal balance, and mood. Similarly, exercise releases endorphins and serotonin, which play an important role in emotional well-being and mental health.

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Remember, while nutrition, movement, and sleep are fundamental to health, seeking professional support is essential if you have concerns about your mental well-being. Always consult your primary care provider if needed.

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