Eating is one of
those universal things. Apart from keeping us alive, we celebrate with food, it
reflects our culture, it provides us with comfort or a lift when the 3 o’clock
blues hit, and it can be enormously enjoyable. But how does it influence our
mood and our behaviour?
There are in
fact so many neurons lining our gut that scientists have nicknamed it our
second brain. New research is showing that this second brain, in combination
with the brain in our heads, is involved with our moods and emotions. Anyone
can benefit from a healthy diet, but those with autism, allergies and intolerances
are particularly susceptible to poor food choices because more often than not
they have an unhealthy gut to start with.
So which foods
are best to create a healthy mind? As with most things in life, and especially
in relation to food, everything depends on individual needs. Putting aside (but
not forgetting) your unique needs, I will attempt to provide you with some guidelines
you may find useful. Firstly, eating sufficient amounts of protein is important.
Most neurotransmitters are made from amino acids (the building blocks of
protein in the foods we eat). Neurotransmitters act like chemical messengers in
the brain, and among other things, affect mood, anxiety, sleep, learning,
stress, aggression and fear. Also, protein helps balance blood sugar levels
which directly affect mood and brain function. Those with autism, diabetes or
impaired glucose function particularly benefit from keeping their blood sugar
levels stable. Be aware that although there are plenty of fantastic vegetarian
protein options, a lot more thought and planning is needed to meet your
requirements this way than if you eat meat.
Good fats are
especially vital for effective brain function, given that a large percentage of
the brain is in fact made from fat. It’s highly inconvenient I know, but the
sort of oil they use in most fast food outlets is in the “bad fat” category. The
most crucial fats for the brain are called Omega 3. These fats affect the
growth of new brain cells, gene expression in the brain and are a major
structural component of the brain, influencing the ability of brain cells to
communicate with each other. Studies have shown the positive effect of omega 3
on mood disorders such as depression. They can be found in the highest amounts
in fish (especially oily fish such as salmon). Smaller amounts can be found in
marine algae, nuts and seeds (unheated flaxseed oil for example), grass-fed
meat and free-range eggs (a natural diet of grass and insects is higher in
omega 3 than the corn or soy they are likely fed in a cage or shed). Omega 3
supplements are traditionally available as oil or in a capsule (chewable and
non-chewable). More recently though I have discovered one that even my fussy
kids like. It’s called Barlean’s Omega Swirl.
It has the taste and feel of a fruit smoothie without any of the usual
off-putting fishiness or oily texture. Please do your research, as some brands
do more rigorous testing for heavy metals than others.
Eating fresh
whole fruits and vegetables is a great way to get critical nutrients required
for a whole host of processes throughout our brain and body. More specifically,
studies have shown that diets rich in fruit and vegetables can reduce
depression and mental distress. Whole foods, whether it is fruit and
vegetables, or other foods such as grains, nuts and legumes, are almost always healthier
than their refined counterparts. When foods are not whole, such as with white
flour, white rice and sugar, we miss out on all the fiber, vitamins, minerals,
antioxidants and phytochemicals that nature intended. Refined foods also help
feed the unhealthy bacteria in our guts, which are often out of control with
our modern living. This is especially the case in autism, allergies,
intolerances and other gut issues such as candida. Supplementing with
probiotics (“good bacteria”) to fight the “bad guys” is often useful in these
cases. Refined foods also tend to send blood sugar on a roller coaster ride,
which can affect mood, unlike foods that release sugar into the bloodstream
more slowly. Some people are more prone to blood sugar crashes than others, but
most of us are affected to some degree. Ever experienced a mid-afternoon slump
for example?
Of course it’s
not just what we eat, but what we avoid, that affects a person’s brain. You may
be familiar with some of the autism diets available, the most popular of which
is gluten-free and casein-free. The theory is that gluten (from wheat, rye,
barely and contaminated oats) and casein (from dairy) can affect the brain like
an opiate in susceptible individuals, acting like a drug and causing an
addiction reaction. We removed gluten from our son Orlando’s diet at 18 months
and the effects were incredible. He was a different child overnight. Apart from
the enormous physical improvements in his development and strength, his mood
improved dramatically. Because the proteins in gluten and dairy can be
difficult to digest, those with already compromised digestive systems (such as
many on the spectrum, with allergies, intolerances or IBS) can be especially inclined
to react negatively. If you think specific food groups could be negatively
affecting you or your child, I strongly recommend seeing a specialist health
professional, such as a nutritionist, naturopath or dietician.
Whatever you do,
don’t underestimate the effects of food on a healthy mind. As Hippocrates said
“Let food be thy medicine, and medicine be thy food”.
May your mind be happy, healthy and full of beans,
Carla.
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