NUTRITION CORNER: NOURISHING YOUR MIND AND BODY

In today’s QUA Nutrition Insider, we see "NUTRITION CORNER: NOURISHING YOUR MIND AND BODY"

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The Story

Dear Health Enthusiasts, In our journey toward holistic well-being, understanding the intricate dance between our diet and hormones is key. Let's explore how certain foods can either orchestrate a symphony of happy hormones or introduce stress hormone discord.

?? Happy Hormones Spotlight:

• Serotonin Synthesis: Tryptophan, found in turkey and dairy, is a serotonin precursor. Studies, like the one in the "American Journal of Clinical Nutrition," underscore the impact of dietary tryptophan on serotonin levels.
• Dopamine Boost: Omega-3 fatty acids in fish positively influence dopamine production, enhancing mood. Research in the Journal of Clinical Psychiatry suggests omega-3 supplementation may contribute to improved dopamine levels.
• Chocolate Pleasure: Dark chocolate, rich in phenylethylamine, tantalizes our taste buds while potentially elevating dopamine. It's a sweet indulgence supported by studies in the Journal of Proteome Research.
• Carbohydrates and Serotonin: Opt for carbohydrates with a low glycemic index to support the entry of tryptophan into the brain, promoting serotonin synthesis.

Nutrient-Rich Allies: Fruits, vegetables, and whole grains are not just culinary delights; they provide essential vitamins and minerals crucial for optimal brain function. Deficiencies in B-vitamins and magnesium, as suggested by research, may impact neurotransmitter balance.

Gut-Brain Connection: Our gut microbiota plays a pivotal role in modulating neurotransmitter production. Probiotics from fermented foods positively impact mental health by fostering a balanced gut microbiome.

Cortisol Control:

Stress hormones, led by cortisol, respond to dietary stimuli differently:

• Sugar and Carbs: High-sugar and refined carbohydrate diets can elevate cortisol levels, as highlighted in the Journal of Clinical Endocrinology & Metabolism.
• Caffeine Caution: Caffeine, present in coffee and energy drinks, may contribute to increased cortisol secretion, according to research in Psychosomatic Medicine.
• Omega-3 Redemption: On a positive note, omega-3 fatty acids in fish show potential in lowering cortisol levels, as suggested by the journal Brain, Behavior, and Immunity.
• Dark Chocolate's Harmony: Even in the stress realm, dark chocolate comes to the rescue, as seen in the Journal of Proteome Research, linking its consumption to reduced cortisol levels.

Ayurvedic Wisdom: Ayurveda, the ancient Indian system of medicine, harmonizes with scientific insights. It emphasizes balanced nutrition based on doshas – Vata, Pitta, and Kapha.

Adaptogenic herbs like ashwagandha and holy basil, supported by studies in the Journal of Ayurveda and Integrative Medicine, aid in lowering cortisol and promoting calm.

In conclusion, our diet is a powerful ally in sculpting our emotional well-being. Combining scientific knowledge with Ayurvedic wisdom, we can create a symphony of flavors that not only pleases the palate but also nurtures our minds and bodies.

Signing note: Stay well-nourished!

- Tushita Jain, Specialist Nutritionist and Dietitian –Qua Nutrition Clinics

???? Meet Tushita: Tushita Jain is a qualified nutritionist holding a master’s degree in nutrition and dietetics from Symbiosis International University, Pune. She firmly believes in the quote ‘Manners Maketh Man,’ signifying the importance of ethics, hard work, and dedication in shaping one’s character and achieving success. Tushita asserts that maintaining a nutritious diet reflects an individual’s commitment to self-care and a healthy lifestyle, impacting both physical and mental well-being. Her specific interests in the nutrition field include sports, pediatrics, and oncology nutrition.???

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