Food To Nourish And Nurture Our Mood
Is the current collective mood of the nation something we should be concerned about?
“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease”.
— Thomas A. Edison
Hopefully next weekend the Platinum Jubilee will be an opportunity to lift our spirits and come together with street parties and community celebrations. Community is definitely part of the solution but there are plenty of additional supports we can use to address the current epidemic of mental health problems. My top considerations would be to address post viral load as some struggle to move forward from covid 19 infection, be mindful of the toxicity in our environment and focus on supporting our increasingly inflamed minds and bodies.
My role as a Naturopathic Nutritional Therapist is to convincingly demonstrate to you how food can be a really powerful tool in shifting our mood.
I’m fascinated by the growing field of nutritional psychiatry which highlights a wide range of nutrients including omega-3, vitamin A and B’s, choline, folate, iron, zinc, copper, magnesium and iodine that play a vital role in optimal brain health. I am currently wading through the rather intense ‘textbook of Immunopsychiatry’ which combines insights from immunology, psychiatry, and neuroscience to understand the role inflammation plays in mental health conditions.
Did you know our brain consists of 65% fat!
The brain is the fattiest organ in the human body. We have learned in recent years that fatty acids are among the most crucial molecules that support the brain’s integrity and ability to function optimally. For so many years, we were told to avoid fats and opt for low-fat foods, but now hopefully the tide is slowly turning. Not all fats are equal, but fats from wholefoods are a good place to start. For me it’s always food first, but sometimes it’s necessary to supplement therapeutically to bring insufficiencies back into balance. In clinic, I can offer clients biomedical testing to evaluate nutritional status before supplementing.
My go-to mood nutrients for brain health:
Omega-3
This powerful essential fatty acid has several biological functions in the brain including protection of nerve fibres, the communication between brain cells, dopamine production and gene expression. A hefty 25% of all neural membranes are made of omega-3 fats, one of these is DHA which supports the signalling pathway ensuring speedy chemical messaging. Omega-6 is another essential fatty acid which can be pro-inflammatory and competes with omega 3 so it’s important to consume them in the ideal ratio. Research shows its best to have a ratio of 2:1 (omega 6:3) for optimal brain health. Sadly, today’s modern western diet of fast food is more like 20:1.
How can we add more omega-3 into our diet?
Omega-3 can be obtained by eating fish and seafood and I’d recommend 2-3 portions a week of small oily fish which are less contaminated with heavy metals and include sardines, mackerel, anchovies, salmon and herring. If you are vegan, you can source omega-3 from flaxseeds, chia seeds, walnuts, hemp seeds, algae and seaweed.
Try and decrease or eliminate those foods that contain omega-6 found in rapeseed oil, sunflower oil and palm oil. Check the back of your convenience foods, you might be surprised how often these ingredients crop up.
Studies have shown that a lack of omega-3 reduces the amount of dopamine available for the brain. Dopamine is known as the pleasure chemical, but also affects our movement, mental alertness, and sensations of pain. Low dopamine can therefore result in a lack of motivation, mood swings, lack of concentration and unhappiness leading to depression. Omega-3 is also safe to use as an adjunct therapy to standard antidepressant medication. Studies show after 12 weeks of treatment with both, patients reported less symptoms of depression, anxiety, and improved regulation of their emotions.
Magnesium
Magnesium is a wonderfully calming nutrient for brain health, it calms the cacophony of drivers down and is involved in the relay of messages between the brain and the body. Most crucially, magnesium sits inside the NMDA receptors found on nerve cells preventing them from being stimulated unnecessarily. Although magnesium is found in a number of wholefoods from greens to wholegrains, we are commonly insufficient and could do with a daily boost. Our skin is our largest organ, so simply bathing in two cups of magnesium rich epsom salts will allow transdermal magnesium to be absorbed through the skin and calm the nervous system.
How do we get more magnesium into the diet?
Good sources of magnesium include dark chocolate, avocado, almonds, cashews, legumes, sesame, pumpkin seeds, brown rice, broccoli, fish and bananas.
There is plenty of research around how low serum magnesium levels are associated with depression and convincing evidence that when supplementing with B6 demonstrate greater improvements.
B Vitamins
The B vitamins are significant for our brain health and mood. All 8 B vitamins are involved in brain function, including energy production, synthesis and repair of DNA and RNA, methylation and the synthesis of our neurotransmitters. Low B2, B6, B9 (Folate) and B12 have been linked to poor mental health.
How do we get more B Vitamins into our diet?
Seek out the wholefoods – meat, fish and plants
B1: oats, grass-fed beef, trout, seafood, oranges, eggs, legumes, peas, nuts and seeds
B2: quinoa, salmon, seafood, grass-fed beef, poultry, eggs, spinach, legumes, avocado, broccoli, nuts and seeds
B6: Poultry, fish, oats, brown rice, eggs, legumes, nuts
B12: liver and kidney, sardines, grass-fed beef, eggs, dairy
B9 (Folate) legumes, dark leafy greens, brussel sprouts, beetroot, citrus fruit, eggs, lentils, beans, asparagus, and peas.
Phytonutrients & Antioxidants:
Phytonutrients are found in abundance in colourful vegetables, fruit, herbs, spices, and whole-grains and provide us with essential minerals and vitamins. These include rich antioxidants such as vitamin A, C and E with powerful anti-inflammatory properties to protect the brain from damaging free-radicals and neuro-nflammation. These high vibration foods are packed full of phytochemicals to protect the plant from bugs and other threats like virus, fungi and bacteria and contribute to the colour, taste and smell.
Scientist and researcher Dr Deanna Minich speaks eloquently about food being information for the body. She champions that phytonutrient rich foods are full of life, creating a ripple effect beyond the physical aspects of food that spans the emotions, thoughts, intuition with powerful healing consequences. She goes further to point out that eating plant foods in season provides specific phytochemicals for metabolic needs during that season. How cool is that!
How can we get more Phytonutrients & Antioxidants into our diet?
Why not head to your local farmer’s market or look at getting a box delivery of wonky vegetables. The key is to aim for 10 portions a day with only 2 being fruit. Vary it up each week, so you are getting as many of those phytonutrients as possible as each colour holds a different phytochemical. Put foods together for synergistic effect - lemon juice over spinach to help your body absorb the iron content easier. Maybe a sprinkle of black pepper with turmeric over some carrots and a splash of olive oil to absorb the benefits of the curcumin in turmeric.
Good sources of plant phytonutrients include: sweet potato, beetroot, avocado, dark green leafy vegetables, yellow / red peppers, pumpkin, butternut squash, broccoli, cabbage, cauliflower, watercress, celery, radish, lettuce, apples, pears, berries, pineapple, mango, papaya, apricots, bananas, kiwi fruit, pomegranate. Herbs such as rosemary, thyme, parsley, coriander, and garlic, Spices such as turmeric, cinnamon and saffron. Whole-grains, legumes, nuts and seeds.
More and more research is being published highlighting the benefits of these phytochemicals for brain health and many other chronic diseases. One study on curcumin (which is found in the ancient Ayurvedic herb turmeric) found that when given in therapeutic doses as an adjunctive therapy for major depressive disorder had significant antidepressant effects.
Other key nutrients for mood:
Iodine: good sources are found in fish and seafood, seaweed, prunes and eggs
Zinc: good sources are found in pumpkin seeds, cashew nuts, chickpea and oysters
Vitamin A: good sources are found in organic beef, lamb, oily fish, eggs, tomatoes, orange and yellow vegetables
Iron: good sources found are found in organic grass beef, poultry, seafood, beans, dark leafy greens, dried apricots
Changing nutritional habits is challenging but if we are committed to feeling better the brain will adjust and make new neural pathways as we persist. Cravings will eventually subside, and our taste buds will change encouraging us to make new healthier choices to support brain health and support a higher vibrational mood.
Tips to encourage children:
Get them involved – teach them about the food, its origin, how it benefits the body to grow and the mind to focus and fulfil its potential. Be the change, set a good example and eat with your kids. Use brightly coloured bowls for vegetables and encourage the kids to serve themselves a little bit of each. If they’re really fussy, don’t pressurise them but encourage them to try a little each time.
Now a final word on the power of grounding in nature to support mood and mental health conditions:
When we place our bare feet on the earth, negative electrons from the earth flow through us through our fascia and our EZ water (the liquid crystalline water within our bodies) to balance our autonomic nervous system taking us from ventral dorsal or sympathetic back into ventral vagal – where we find balance, connection and safety. Within 20 mins our heart rate variability optimises falling back with the golden ratio of balance. Within 30-45 minutes areas of chronic inflammation are visibly reduced on thermal scans and when we do this as part of our daily routine, even if it’s just a few moments each day done consistently, cortisol release is regulated, sleep improves, pain reduces and energy increases.
The morning sunlight on our eyes turns the amino acid tryptophan into serotonin, which we know impacts mood and sleep as it continues along the pathway and is converted into melatonin which helps us sleep and is a powerful antioxidant. Early sunlight also turns tyrosine into phenylalanine into dopamine, so we feel happy and focused to begin our day. Vitamin D from the sun is also vital mental health medicine. I have so much more to say on this subject but that will have to wait for another blog.
The research convincingly tells us that our current way of living, disconnected from the earth is depriving us of our key source of antioxidants. This inflammation left unchecked can become chronic and impact our mental health and health in general.
So next time you are outside, take off your shoes and socks and soak up those free electrons - earth’s free medicine to improve your mood and mental health.
I think we underestimate the power of nature and what it offers us on a daily basis. She provides us with the diverse nutrient rich foods that the research is telling us supports our mental health and she freely floods us with antioxidant electrons to power our bodies with free energy and anti-inflammatory ions. Is this yet another invitation to come out of isolation, back to our local communities to grow organic sustainable foods in small co-operatives and go bare foot on the earth again?
Together with our children let’s plant the seeds for a sustainable diet and lifestyle for long term mental and physical wellbeing. Who’s with me?
If you or someone in your family is struggling with low mood, low energy or poor focus and is interested to see how nutrition can support, please reach out for a chat camilla@camillafone.com or book in for a 15 mins free discovery call.
References:
Bondi CO, Taha AY, Tock JL, et al. (2013) Adolescent behavior and dopamine availability are uniquely sensitive to dietary omega-3 fatty acid deficiency. Biol Psychiatry. 2014 Jan 1;75(1):38-46. doi: 10.1016/j.biopsych.2013.06.007. Epub 2013 Jul 25. PMID: 23890734; PMCID: PMC3858419
Kanchanatawan B, Tangwongchai S, Sughondhabhirom A, et al. (2018). Add-on treatment with curcumin has antidepressive effects in Thai patients with major depression: results of a randomized double-blind placebo-controlled study. Neurotox Res. 33(3):621-633. doi:1007/s12640-017-9860-4
Maydych V. (2019). The interplay between stress, inflammation, and emotional attention: relevance for depression. Front Neurosci.13:384. doi:3389/fnins.2019.00384
Minich, D. M. (2019) "A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow”", Journal of Nutrition and Metabolism, vol. 2019, Article ID 2125070, 19 pages. https://doi.org/10.1155/2019/2125070
Mozaffari-Khosravi H, Yassini-Ardakani M, Karamati M, et al. (2013). Eicosapentaenoic acid versus docosahexaenoic acid in mild-to-moderate depression: a randomized, double-blind, placebo-controlled trial. Eur Neuropsychopharmacol. 23(7):636-644. doi:1016/j.euroneuro.2012.08.003
Pouteau E, Kabir-Ahmadi M, Noah L, et al. (2018). Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: a randomized, single-blind clinical trial. PLoS One.13(12):e0208454. doi:1371/journal.pone.0208454
Oschman, James L et al. (2015). “The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.” Journal of inflammation research vol. 8 83-96. doi:10.2147/JIR.S69656