Editor’s note: Season 8 of the Chasing Life with Dr. Sanjay Gupta podcast delves into the intricacies of the brain in various states. Each episode examines a specific state such as the distracted brain, the frightened brain, or the depressed brain, shedding light on how it impacts our physical and mental well-being. (CNN)
Decades of research have confirmed the truth behind the saying “you are what you eat” and the profound impact that good nutrition has on our health. Making healthy food choices not only increases overall life expectancy but also reduces the risk of various medical conditions including heart disease and cancer. It’s important to note that the effects of food extend beyond the body and into the mind, influencing our cognitive abilities, mood, and mental health. However, determining what to eat for optimal brain health and how to measure it can be challenging.
Many people have been told that certain foods like blueberries, salmon, nuts, and leafy greens are beneficial for the brain. But what exactly is their mechanism of action? Are they neuroprotective? Do they enhance cognitive function, alertness, stress reduction, or happiness?
Nutritional psychiatrist Dr. Uma Naidoo specializes in identifying foods that improve brain function and positively impact our emotions. As the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital, an instructor at Harvard Medical School, an author, and a personal chef, Naidoo works at the intersection of nutrition and mental health. During a recent episode of the Chasing Life podcast with CNN’s Chief Medical Correspondent Dr. Sanjay Gupta, Naidoo emphasized that while we may not yet be able to determine the precise quantity of blueberries one should consume to improve mood, it is evident that the Standard American Diet (aptly abbreviated as SAD) is detrimental to mental well-being.
Naidoo described the SAD as calorie-dense, nutrient-poor, and filled with refined carbs, unhealthy fats, added sugars, and a lack of fresh fruits, vegetables, whole grains, and clean proteins. She also highlighted how the engineered nature of ultra-processed foods tricks our brains into overeating, making it crucial to shift towards a healthier eating pattern.
So, what can individuals do to nourish their brains and boost their mood? Dr. Uma Naidoo presents five tips:
- Your diet should primarily consist of real, whole, fiber-rich foods such as vegetables, fruits, nuts, seeds, legumes, and lower-glycemic whole grains. Additionally, include healthy fats and high-quality, well-sourced protein. This approach accounts for 80% of your diet and provides the necessary mind-calming nutrients. The remaining 20% allows for flexibility and enjoyment of indulgent foods without guilt.
- Eat an assortment of vegetables and fruits in a variety of colors to maximize the nutrient quality of your diet. Different colored plant foods offer brain-boosting nutrients, such as plant polyphenols. Emphasize cruciferous vegetables, leafy greens, legumes, and lentils, and opt for natural sugars found in fruits rather than unhealthy alternatives.
- Give attention to the color green. Greens, such as spinach, kale, and arugula, contain folate, a B vitamin crucial for neurotransmitter production. Folate has been associated with improved cognition and decreased depressive symptoms. Dr. Naidoo recommends consuming 4 to 6 cups of greens per day, and arugula, being a cruciferous vegetable, can be used as a nutrient-dense base for salads or pesto.
- Listen to your body. Mindfulness and paying attention to how certain foods make you feel are essential for mental well-being. If a particular food negatively affects your mood or performance, there are likely better options available. Trust your body’s response to foods and make choices accordingly.
- Combat inflammation. Inflammation is a key contributor to stress and low mood. By replacing nutrient-poor foods with an abundance of fruits, vegetables, healthy fats (especially omega-3s), and proteins, the gut calms down and stress is relieved within the body and mind.
By following these five tips, individuals can nurture their brains and improve their mood. If you want to explore the brain benefits of a well-balanced diet further and understand how your food choices influence your emotions, listen to Dr. Uma Naidoo’s in-depth discussion on the Chasing Life podcast. Additionally, stay tuned for a special Halloween episode featuring author Stephen King, known as the “King of Horror.”
