We Feel What We Eat

Time and time again the adage "We are what we eat'' is thrown around. For most, this concerns the adverse effects unhealthy diets have on our physical wellbeing. This, however, only touches the tip of the iceberg. Your body is a complex network of systems working together to make you, you. Gut health plays a major role beyond the simple absorption of water and nutrients. It has a neurological function too, for example -? the vagus nerve extends from the brain to the digestive system as well as other organs and sends a variety of signals, regulating heart rate, respiratory rate, digestion, and other functions. Even more interesting is the relationship between the vagus nerve and mood control, suggesting that the signals sent from the gut to the brain can have a direct impact on your mood. Now at least you have a reason for feeling a little on edge after skipping a meal or when changing up your diet!?

The gut microbiome contains an average of 400 different kinds of bacteria (mostly good, some bad). Following a healthy and balanced diet promotes a healthy biome, and in turn helps the body's production of serotonin which regulates mood, anxiety, and happiness. The release of GABA is also stimulated, resulting in lower stress levels. The key to maintaining a healthy gut biome is enriching your diet with foods that maintain 'good' gut bacteria and reducing or eliminating foods that promote 'bad' gut bacteria.?

It is also important to stay clear of inflammatory foods. These supply the 'bad' bacteria with nutrition and cause an immune response in the gut resulting in inflammation. Ultimately this response impacts the neurochemical pathways and receptors, affecting mood, stress, and the other aforementioned systems. Avoiding inflammatory foods and drinks is one of the best things you can do for your health.?

Here’s how:

• When cooking, ditch seed oils and instead try inflammation-fighting oils like coconut, avocado, or olive oil. Avoid foods containing high levels of preservatives and unnatural flavouring agents like MSG by opting for more fresh produce.?
• Cut down on processed salt and sugar consumption – it is recommended that an adult should not consume more than 30g of sugar per day (Coca-Cola has nearly 40g in a can) – and start consuming red fruits to get your sugar fix.?
• Avoid processed foods and foods with high saturated fat content, these include – but are not limited to – foods such as chips and bacon, rather consume nuts or seeds, and oily fish such as tuna or salmon. Avoid highly processed carbohydrates such as white bread and most baked goods, and supplement with legumes, grains, and plantains. Those with gluten sensitivity may need to avoid gluten-containing foods altogether.?
• Dairy products should be consumed in moderation; good alternatives are almond milk or oat milk products.?
• Excessive consumption of alcohol is never good and also contributes to inflammation. Heavy or binge drinking should be avoided for general health but moderate consumption of red wine can aid a healthy gut.?

In summary, food is not just something we need to consume, but something we can optimise to boost both our physical and mental wellbeing. In a globalised world, it is often difficult to find healthy food alternatives, especially at a reasonable price. A good place to start is changing some of your eating habits and consider supplementing your diet with some of the healthy options mentioned. This is by no means a prepared diet plan but more a knowledge base of guidelines to live by. If you need more detailed guidance, please consult with a registered dietician.?

Be mindful of what you eat, because what you eat affects your mind.

Rory Ware | Staff Writer??

References:

Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders.

9 Facts On Gut Bacteria And Mental Health, Probiotics And Depression.

Anti-inflammatory diet: Food list and tips.