You don’t need tonnes of scientific data to know that what you eat can impact how you feel. From late-night snacking to a green morning smoothie, food choices can impact on an emotional as well as cellular level. The trick is to find a balance between feeding your body and brain and taking true joy in eating and sharing food. Here’s how to get more of that feel-good food…
The gut-brain connection
Often known as the gut-brain axis, the link between these two organs influences everything from your mood and brain cognition to immune response and digestion.
The brain communicates with the gut via the nervous system and the gut talks back. The gut actually has its own nervous system, lined with a hundred million nerve cells. And an astonishing 95 per cent of your serotonin – that gorgeous, feel-good chemical that helps regulate your emotions, sleep and digestion – is produced in the gut.
We spoke to Alice Mackintosh – a Nutritional Therapist and author of The Happy Kitchen: Good Mood Food – about supporting our emotional health through food.
“Where we once believed that conditions like depression and anxiety were rooted solely in the brain, we now understand they’re closely connected to the health of other systems in the body, especially the gut, immune system and hormones,” says Alice. “We know that there are certain types of bacteria living in the gut which can trigger depressive or anxious behaviour in mice. We also know that inflammation in the gut can trigger inflammation in the human brain, and research has shown that many people with depression have more inflammation in their brains.”
we now understand that conditions like depression and anxiety ARE closely connected to the health of the gut.
ALICE MACKINTOSH
Refined sugar is a particular culprit here, not only impacting your body’s insulin regulation, but also promoting inflammation and an abundance of free radicals with not enough antioxidants to counteract them, which may worsen mental health disorders like depression.
Feeding your brain
“The brain is a hungry organ, using around 20 per cent of our energy each day,” Alice tells us. “As well as needing fuel for energy, the brain also needs an array of key nutrients to support mood, memory, concentration and overall cognitive function.”
Alice, who is the founder of award-winning Equi London Supplements, recommends the following nutrients to pack into your diet:
B vitamins B6, B12 and folate are involved in energy production and neurotransmitter function. You’ll find them in dairy, eggs, meat, fish, leafy greens, legumes and whole grains.
Magnesium This helps to regulate the nervous system and promote relaxation. Great sources include leafy greens, nuts, seeds and whole grains. Epsom salt baths, beloved by Heartcore’s founder Jessie Blum, can also help you absorb magnesium effectively through the skin – which is great for sleep.
Zinc Supports brain signalling, memory and immune balance. It’s found in meat, shellfish, legumes, tahini and pumpkin seeds.
Omega-3 fatty acids The fatty acids EPA and DHA are anti-inflammatory and make up a large portion of brain tissue. Aim for oily fish three times per week and include veggie sources from hempseed, flaxseeds, walnuts and chia.
Fibre This is often overlooked, yet is crucial for feeding your gut microbes, which in turn produce brain-supporting compounds. Prioritise vegetables, fruits, legumes, nuts, seeds and whole grains. Each day aim to get five portions of veg, three portions of fruits, two wholegrains, and one portion nuts or seeds.
Mindful nutrition
Eating a balance of unprocessed, fresh and healthy foods sounds great, but knowing just the right balance is a bit of an art. Alice has a “recipe” to follow:
“In every main meal, fill half of your plate with a rainbow of colourful vegetables (plus some fruit for variety). One quarter of the plate should be whole grains like quinoa, freekeh, wholegrain bread, brown rice or wholegrain pasta. One quarter of the plate can be high-quality protein such as fish, legumes, eggs, tofu or lean meat. Then add a healthy fat, such as one tablespoon of extra virgin olive oil, half an avocado, a sprinkle of seeds, or a handful of nuts.”
eat a diet that keeps blood sugar stable, supports satiety and provides the building blocks your brain and body need to thrive.
ALICE MACKINTOSH
The idea is to eat a diet that keeps blood sugar stable, supports satiety and provides the building blocks your brain and body need to thrive. For recipes that make this balance straightforward, look to Alice’s healthy Katsu Curry, Keralan Fish Curry, Golden Soup and Asian Veggie Broth with Sweet Teriyaki Salmon.
And don’t forget those all important microbiome-boosting foods, adds Alice: “Aim to incorporate fermented foods like yoghurt, kefir, sauerkraut, and kimchi to nourish the gut microbiome, which is closely linked to mood regulation. These foods are nature’s probiotics, so try to get one source per day!”
All that said, how you eat is as important as what you’re eating. Mindfully choosing your food, slow and relaxing mealtimes and eating in the company of others is great for your digestion, your feel good hormones and your emotional wellbeing.