We are all familiar with the concept of “comfort food.” When you want to celebrate, or you want to introduce some happy experience into a day that has been challenging then you may be choosing a “comfort food” to enjoy. A short list of those items we enjoy may include chocolate, cheese, coffee, alcohol, soft drinks, candy, chips, pie or cake. We each have a deep, emotional connection with food, which can be positive or negative. How does food affect mood?
In a recent blog post, “Could Diet Alter Your Personality,” Dr. Austin Perlmutter presents some of the current research identifying how the foods we eat can impact how we engage with life. This may not be too hard to understand when you consider how you express yourself when you are not feeling well. You do not have a lot of energy. You do not want to start a new project. You may isolate yourself. So, if a person consistently expresses these traits without a short-term illness, what is influencing how they feel, which results in these personality traits? Perlmutter suggests we take a look at what we eat.
All the food we consume passes through the gut, which is also called “the second brain.” The gut is “the second brain” because many of the proteins and hormones that influence brain activity are produced in your gut. The more quality whole foods you consume, the more helpful hormones are produced. Many of the signals produced in the gut are made by the bacteria that live in the intestines. These bacteria produce chemicals that are associated with reduced anxiety, decreased depression, and less irritability. The connection between the gut and our thinking has been clearly documented by Dr. Natasha McBride in “Gut and Psychology Syndrome (GAPS).” Dr. McBride has demonstrated with the GAPS protocol how improving the quality of food going into the gut transforms how we think.
Our mind is constantly receiving input from our surroundings. The food we consume is one of those inputs. Headaches, brain fog, and irritability can be signs of inflammation caused by the food eaten. An inflamed brain is not able to process information effectively resulting in poor choices, outbursts, or isolation. A Health and Retirement study published in 2023 evaluated 4,364 participants for inflammation and their thinking abilities. Low levels of inflammation were associated with greater openness, better thinking and more agreeableness. Higher levels of inflammation have been associated with depression and dementia. Consequently, our food choices can greatly affect our thinking and the mood we express.
We can help our brain to function at optimal levels with quality nutrient sources. Wild caught salmon, extra virgin olive oil, cod liver oil, and walnuts are all great sources of omega-3 fatty acids, which the brain uses to make new connections. Decreasing sugar sources like soft drinks, fruit juice, white sugar, and corn syrup will help reduce inflammation so the brain can work more efficiently. High sugar intake is a challenge for many Americans, not only affecting their mood but also increasing the risk of diabetes. The brain functions best with the right balance of proteins, fats, and sugars.
The right balance of nutrients promotes neuroplasticity, which is the description of how the brain can make new connections and improve physical abilities in the body. The brain is making new connections every time we think through a process, learn a new skill, or make a new memory. Young people make new connections very quickly, which means a quality food plan is especially important in these years. Helping a young person recognize those foods that sustain good brain activity will help them engage in a positive way with their surroundings and help them to thrive for the rest of their life.
As an aid to support your quality food plan, I will host a special series “What Mothers Want to Know” in the month of March focusing on the health questions moms ask most and providing the answers to their questions. An answer to a specific question will be delivered to the participant’s email address each day during the month of March. Thirty questions will be addressed in thirty days. You may send a question to nutritionproportion@gmail.com. You can register to receive the email series in March by sending me your email address where you want the answers sent.
You can also contact me to discuss your health goals for the coming year. I can help you realize greater health freedom in 2025. You can contact me at nutritionproportion@gmail.com, or check out my website at www.nutritionproportion.net
