Below is a “simple but not easy” 3-step strategy to regain full function of your brain and overall health:
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Maximise what the brain and human body needs: raw materials, oxygen, water, nutrients (such as vitamins, minerals, antioxidants, proteins, healthy fats, etc.): mainly what you breathe and ingest
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Minimise “insults” that will cause dysfunctions: toxins, infections, allergens, stress & trauma
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Prioritise and create an environment for healing: Sleep, stress management, exercise, laugh, breathe, meditate, positive and meaningful relationships, hobbies.
How and why we’ve become quite bad at looking after ourselves
As a society, we have become quite poor at doing all 3 consistently – for many different reasons – for example:
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our priorities have shifted and we are using our time and resources on other things,
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technology has changed our lives so rapidly we’ve not yet adapted and taken positive steps to control our use of it
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our consumption of food, drinks and personal care products have shifted from locally and naturally sourced and produced to being controlled by multi-national corporations that grow, manufacture and distribute the majority of what we consume, in ways which are far from aligned with our needs.
But I digress….
Food to boost brain and mental health
You won’t be surprised to hear that it is closely aligned to the foods needed for the health of other systems (such cardiovascular, immune, digestive, or endocrine system), because all systems are linked. They all continuously communicate with one another and a dysfunction in one will ultimately impact another. But there some key areas to address:
Omega 3 Fats
They are key to for your brain and thereby mental health.
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Why are they important? Omega 3 fats are crucial building blocks when it comes to brain cells. They are also a key component to healthy communication within the brain. The essential fats are also key to your immune system and cardiovascular health, all of which has an impact on your overall well-being.
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Where do you get them from? The best source of nutrients is always our food, because it comes in its natural form, with many other nutrients. Fish, especially oily (salmon, sardines, mackerel, herring, trout, tuna – though avoid too much due to mercury), as well as seafood (such as oysters or mussels) are a great source of Omega 3. The other source of Omega 3 is high quality grass fed meat (beef, lamb for example) or eggs (of pasture feed birds). Finally, if it is difficult for you to consume high amounts of fish and grass fed meat, you can always go down the route of Omega 3 supplements (especially if vegetarian, as the sources of plant based Omega 3s are more difficult for our bodies to assimilate).
Cholesterol:
Yes, you have heard it right. Cholesterol is key to your mental and brain health. And we are still being told that cholesterol is “bad” for us. Think about it, breast milk contains more cholesterol than in full fat cow’s milk. No-one questions that breast milk is the best food for babies and so if Mother Nature was to create something as perfect as breast milk with so much cholesterol, surely this is – at least – not bad for your health, but – at best – actually critical for it?
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Why is cholesterol key? It has 3 main functions. It is used by every cell of our bodies to keep their membranes healthy and therefore strong against foreign invaders. It is also the raw material for all hormones. And finally, it is crucial to the production of bile salts which are critical to the digestion process. No small tasks, right? It’s not as simple as having a lot of cholesterol, as you need the balance between the different types pf cholesterol (HDL and LDL in particular, the so called “good” and “bad” cholesterol). Studies have showed that LDL cholesterol (so called bad cholesterol) is found in neurosteroids that are crucial for brain function and mood regulation.
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Where to get Cholesterol from? Animal products are the richest sources of cholesterol. This includes meat, offal, dairy, eggs – yolks specifically, seafood (prawns, crab, lobster, squid). Additionally, other sources such as olive oil, legumes & beans, nuts & seeds and avocado will help balance your HDL & LDL ratio which is important.
Another key consideration with Cholesterol. Deficiencies in LDL cholesterol (the so called “bad” cholesterol) actually leads to insufficient protection by the fat-soluble vitamins A, D, E & K, which leads to deficiencies. These vitamins are key to immune health. It should be clear to anyone that all the systems are inter-connected and the health of one cannot go without the health of another. It also means that there is not one silver bullet when it comes to food. Not one food is superior to another, it is a matter of balance.
Vitamin D:
it has been shown that low levels of Vitamin D can be linked to depression. We have all noticed how when the sun is out we seem all to be in a happier mood and vice versa. The best source of Vitamin D is of course the sun. Foodwise, fish, grass-fed dairy, oysters, eggs and mushrooms are a good source of Vitamin D. However, in high latitudes, a supplement of Vitamin D during the winter is highly recommended.
Serotonin:
it is a neurotransmitter that help boosting your mood. When our serotonin levels drop (this often happens in winter, due to lack of light), this can lead to lower moods. Serotonin production can be boosted by exercise (see, again, how things inter-connect?!), but also, Serotonin is mostly produced in the gut.
I’m sure you will have heard of gut microbiome and healthy bacteria being so important to your heath. If you suffer from any digestive issues, in particular gut dysbiosis (where you either have too much or too little of the good bacteria or you have too much bad bacteria, or the bacteria isn’t in the right place), this will dramatically influence your moods. So good digestive health leads to good mental health.
How to achieve good digestive health?
It will be a function of increasing the good bacteria (it could involve a probiotic or eating probiotic foods, such as sauerkraut, kombucha, yogurt, kefir), reducing bad bacteria (a stool test would help determine if it is present). An increase in fibre , especially from vegetables, is essential to healthy gut microbiome and will improve digestion. Drinking bone broth is also wonderful, as it helps healing your digestive track. Also, avoid foods high in sugar, as it feeds the wrong kind of bacteria, which in turn will have a huge effect on your moods.
