I don’t know about you, but I find the vast abundance of information regarding nutrition these days can be confusing, if not downright intimidating. With a wealth of knowledge at our finger tips, one can easily find enough information to support just about anything. Then, subsequently, find just as much information in contradiction. Given all of this, how can one be expected to sift through it all. It was so easy in the 90’s. All we had to do was follow the old government food pyramid, given its generous recommendations for the group labeled, “bread, cereal, rice, and pasta.” Even someone with a dearth of today’s nutritional knowledge can understand the high prevalence of heart disease in our society. The antiquated pyramid finally gave way to the new and improved “Food Plate,” in 2011. However, food is a lot more than just a brightly colored icon broken down into recommended groups. In the 1920’s the nutritionist Victor Lindlahr coined the phrase, “you are what you eat.” He undoubtedly was more accurate than he knew at the time. So much has been learned in just the last five to ten years about how food affects the body and all its complex systems, not only from a physical standpoint, but a mental one as well. My first glimpse into how food affects brain function came about 15 years ago. I was taking a nutrition class during my first semester of Chiropractic College. The class was given a report assignment on a nutritional book of our choosing. Honestly, I can’t recall why I chose The Crazy Makers. But it definitely opened my eyes to what is going on in our schools with regards to the food kids are eating. Written by Carol Simontacchi, the book explores the topic of proper nutrition for our kids versus what they’re actually eating at home and in schools. Mrs. Simontacchi explains the science behind how certain chemicals found in the processed foods that dominate the market are affecting brain chemistry. She draws the correlations between these poor diets and the dramatic rise in childhood diabetes, ADHD, obesity, depression, and autism. However, I’ve noticed in the years since I read the book, that things are heading in the right direction. I believe parents, as well as society as a whole, is much more conscious and aware of what they’re putting in their bodies. The realization that various foods can have a great impact on our mental and emotional states is widespread. The ever increasing availability of organic foods and public concern over GMO labeling is beyond encouraging.
Dr. Kevin’s Food Tips for Balancing Mind/Body/Soul
Feeling Depressed?
Fish oils contain omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50% decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed, and oily fish like salmon or tuna.
Need Energy?
The best foods for energy provide carbohydrates that your body needs for making protein that is needed for building muscle. Soybeans, nuts and beans provide carbohydrates, protein and healthy fat. They also offer fiber, which promotes a feeling of fullness that may prevent you from overeating. Whole wheat bread and brown rice supply more fiber than their refined counterparts, as well as vitamins and minerals that help your body convert the food you eat into energy. Quinoa is a high-fiber grain that packs eight grams of protein per one-cup serving, as well as carbohydrates and fat. Peas are also a good source of carbohydrate, fat and protein. Low-fat yogurt and kefir provide the added bonus of calcium and probiotics (friendly bacteria that support your digestive system). Oatmeal made with low-fat milk will start your day off with carbohydrates, protein and filling fiber. Finally, spinach is extremely high in iron, magnesium and potassium. Magnesium plays a vital role in producing energy, and paired with potassium enables effective digestion in the stomach and the regulation of nerve and muscle function. You can add some fresh spinach to your favorite salad, or serve it wilted with some eggs for breakfast. I like to blend it with my shakes.
Need A Brain Boost?
Studies have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. In addition, there is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia and Alzheimer's. Avocados are almost as good as blueberries in promoting brain health. True, the avocado is a fatty fruit, but it's a monounsaturated fat, which contributes to healthy blood flow (lettuce also helps with blood flow to the brain). Healthy blood flow means a healthier brain. Avocados also lower blood pressure, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so I suggest adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish. Lastly, everyone's old favorite, broccoli. A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.