Have you ever noticed how your mood and overall energy changes after you eat certain foods? Maybe you feel energized after a healthy meal, or sluggish and disappointed after a sugary treat. It’s not just your surface-level feelings that are making you feel this way! On a neuro-chemical (brain cell) level, what you eat plays a huge role in how your brain works and how you feel overall, in both your emotions and your attitudes. In honor of National Nutrition Month, let’s dive into the pillars of nutrition for mental health and how to make smart choices for a happier, healthier you!

Your Brain on Food: The Connection is Real

Think of your brain as a super-powered computer. It needs the right fuel to run smoothly. That fuel is the food you eat. When you eat healthy, whole foods, your brain gets the nutrients it needs to function at its best. But when you eat processed junk, your brain can get sluggish, foggy, and even sad. This is true all the way down to our brain cells because of something called neuro-inflammation. Neuroinflammation is inflammation in the brain cells, its pathways, and in between the brain cells where chemical signals (such as serotonin for happiness) are activated and passed onto the other cells throughout our brain so that we feel them. Neuroinflammationis something that can happen for a number of reasons, but from a nutrition standpoint, what you eat can make a HUGE difference in how much inflammation we have in our brain cells because these signals can cross something called the blood brain barrier, which is kind of like our tightly regulated gateway from our blood into our brain. While there are many things that cannot cross the blood-brain barrier (such as proteins) there are other things which can cause inflammation in the brain that can (such as sugar and caffeine). Even just by acknowledging that this barrier exists, we can come to a better understanding of why what we eat affects our brain so easily…

The Pleasure Principle: Food, Dopamine, and Cravings

Eating delicious food makes us feel good. Why? It’s all about dopamine, a chemical in your brain that makes you feel pleasure. When you taste something sweet or salty, and especially foods that contain both of these things, your brain releases dopamine. This creates a feeling or sensation of reward or satisfaction that we can feel throughout our entire body! When we experience these addictive-like feelings, such as at the end of a long week at work, we tend to “crave” these experiences more. 

This reward system is connected to a part of the brain called the mesolimbic pathway, which is like your brain’s pleasure highway. This pathway is also involved in addiction. So, just like with drugs or alcohol, you can get hooked on certain foods. This is why you might crave that sugary soda or those salty chips, even when you know they’re not good for you.

The Gut-Brain Connection: Where Inflammation Starts

Your gut, also known as your digestive system, is like a second brain. It’s filled with trillions of tiny living things called bacteria. These bacteria play a big role in your overall health, including your mental health.

When you eat a lot of processed foods, sugary drinks, and fast food, you upset the balance of good bacteria in your gut. These bacteria then can send signals down a “highway” in between your gut and brain (commonly known as the “Gut-Brain Axis”) to tell your brain to start misbehaving due to a disruption that started with your gut and the food that you have given it.

Neuroinflammation: The Brain on Fire

Neuroinflammation can mess with your brain’s ability to work properly. It can lead to feelings of sadness (depression), worry (anxiety), and trouble focusing (like ADHD). In some cases, it can even affect behavior, like in autism.

Think of it like this: Your brain is a garden. When you feed it healthy food, the garden blooms. But when you feed it junk, weeds start to grow, and the garden gets sick.

The Power of Whole Foods: Healing from the Inside Out

The good news is, you can fight neuroinflammation and boost your mental health by eating the right foods. Here are some brain-boosting foods to add to your plate:

• Salmon: This fish is packed with omega-3 fatty acids, especially DHA, which are essential for brain health. Omega-3s help reduce inflammation and improve mood.
• Blueberries: These little berries are full of antioxidants called anthocyanins. Antioxidants protect your brain from damage and help improve memory and focus.
• Walnuts: These nuts are a great source of healthy fats, antioxidants, and vitamin E. They can help improve brain function and reduce stress.
• Seeds: Pumpkin seeds, chia seeds, and hemp seeds are rich in minerals like magnesium and zinc. These minerals are important for making neurotransmitters, the chemical messengers in your brain.

Building a Healthy Relationship with Food

While it is important to remember that food is fuel; it’s also equally as important to acknowledge that our food is a source of pleasure and connection. Building a healthy relationship with food means:

• Eating mindfully: Pay attention to your body’s hunger cues and eat when you’re truly hungry. If this is a hard thing for you to do, it may be a (really) good idea to talk with one of our dietitians here at Inchealthy!
• Choosing whole foods: Focus on fruits, vegetables, lean proteins, and most importantly healthy fats for stable mood fuel.
• Limiting processed foods: Cut back on sugary drinks, fast food, and packaged snacks. The best thing you can do to reduce these is to focus on all of the healthy things you are adding to your life! Once you’ve optimized this mindset, the fun foods will naturally find their place.
• Enjoying your meals: Take time to savor your food and appreciate the flavors.
• Not labeling food as good or bad. All food can be enjoyed in balance with one another. The more important thing to look at are the INGREDIENTS and not the foods themselves! You really can enjoy a carrot cake with cassava flour and monkfruit and feel GOOD about it being completely nourishing for your body!!

Small Changes, Big Impact

You don’t have to overhaul your entire diet overnight! In fact, mounds of research shows that those who make more dramatic changes to their health at the start tend to “fall off the wagon” faster. Start by making small, manageable changes. For example:

• Swap a sugary soda for a Zevia or sparkling water with a healthy sweetener such as Stur.
• Start your day with a handful of blueberries – This is one of the most easiest things you can do!
• Choose a salad with a burger patty – and the cheese and ranch if you need it ;) – instead of a burger with a bun and fries for lunch.
• Add in a handful of walnuts for a snack every day to give your body a supplemental boost of healthy fats for cognition!!

By making these simple changes, you can nourish your brain and body, improve your mood, and boost your overall well-being. Remember, food is a powerful tool for mental health. Treat your brain right, and it will reward you with clarity, focus, and happiness.