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I might be really old but does anyone remember that commercial back in the 90’s that said, “this is your brain.” and showed an egg and then it showed the egg in a frying pan and said “this is your brain on drugs”.
Annnyway…. that’s immediately what I thought of when I titled this article.
It’s Not Just Drugs—Your Habits and Diet Impact Your Brain Too
Drugs aren’t the only thing that affect our brains though. Your habits, routines and diet all have a huge impact on your mood and how you feel. Taking extra care with nutrition can go a long way to making each day feel a little easier.
The human brain is pretty complex. The brain communicates with your entire body but also receives information from the gut. It requires a lot of nutrients and energy to function optimally…
WHAT ARE THESE NUTRIENTS & Where Can You Find Them?
Nutrient dense foods will support your brain by reducing inflammation and providing nutrients to the brain to support healthy brain communication. Certain foods contain nutrients that can increase a protein called ‘brain derived neurotrophic factor’ (BDNF) which is like fertilizer for your brain.
BDNF helps improve mood, regulates sleep, and plays a role in memory, learning, eating habits and appetite. It has also been shown to promote the growth of new brain cells.
We also know that chronic inflammation is a large contributor to mood disorders and can exasperate anxiety and depression. Meaning, the food we eat can fuel chronic inflammation or help to reduce chronic inflammation.
Outside of eating a lower inflammatory diet, there are some key nutrients that can have a large impact on our mood.
What Nutrients Support a Good Mood?
- Folate (not folic acid)
- Iron
- Omega 3’s
- Magnesium (many people are deficit in this one so supplementing may be helpful!)
- Potassium
- Selenium
- Thiamine
- Vitamin A (retinol = most bioavailable form of vitamin A)
- B6
- B12
- Vitamin C
- Zinc
No, you don’t need to take an additional supplement with all of these nutrients. Eating a diet that is varied in fruits, vegetables, legumes, lean protein and seafood is the ticket to making sure you are getting a variety of these nutrients daily.
Nature doesn’t mess things up. Every nutrient requires co-factors to help us better absorb them and keep a proper balance of nutrients and minerals. We are going to get those best in the form of foods. Supplements can be great to fill in the gaps - but the goal is food first.
Where Can You Find These Nutrients?
Seafood
Seafood is a great source of omega 3 fatty acids, B12, selenium and zinc. Omega 3 fatty acids are amazing for boosting our mood, supporting brain health and reducing inflammation. Most people don’t get enough of this incredibly important fatty acid.
Suggestions:
- Add salmon, mackerel, anchovies and sardines to your weekly rotation.
- Oysters and mussels are a fantastic source of zinc and selenium as well.
- Aim for at least 2 servings of seafood a week.
Leafy Greens
Leafy greens such as kale, spinach, bok choy and chard are a good source of folate and vitamin C. They contain antioxidants to reduce free radicals that can contribute to oxidative stress.
Ways to increase your leafy greens:
- Add baby kale/spinach to smoothies
- Stir-fry with bok choy
- Add greens to morning egg scrambles
- Add spinach to homemade pesto
- Sauté chard or kale with onions and sausage
Cruciferous Veggies
These include broccoli, cauliflower, cabbage and brussel sprouts. Cruciferous veggies contain folate and vitamin C and phytochemicals that support estrogen detoxification. Excess estrogen may contribute to increased depression and anxiety.
Ideas for adding more:
- Stir-frys with shredded cabbage, brussel sprouts, broccoli
- Add riced cauliflower to regular rice
- Add chopped cabbage to tacos
- Make ‘egg roll in a bowl’ for dinner
Nuts and Seeds
Nuts and seeds in moderation are a great addition to your diet. They contain zinc, selenium and magnesium—vital for proper thyroid function, mood, and hormone balance.
Simple ideas:
- Add pumpkin seeds to salads
- Add flax/chia seeds to oats or smoothies
- Spread nut butter on apples
- Sprinkle walnuts or pecans on a salad
- Try nut-crusted chicken or fish
BALANCE YOUR BLOOD SUGAR
This last one is super important!
If you are riding a blood sugar roller coaster all day by skipping meals, grazing on crackers and snacks, and avoiding balanced meals, you are very likely going to feel cranky, sluggish and anxious.
Try this:
- Start your morning with a solid breakfast
- Save your morning coffee for after eating
- Eat regular, balanced meals throughout the day
- Avoid constant snacking
You will likely start to feel more energized and see improvements in your overall mood!
Ready to start thriving again? Let us help by putting an expert in your corner to get you there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!
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