Brain Food

How Does Food Affect Your Brain and Mood?

Put very simply, nutritious food benefits mood by supporting healthy communication in the brain and reducing chronic inflammation. Certain nutrients increase the protein production in the brain called Brain-Derived Neurotrophic Factor (BDNF). BDNF acts like a brain fertilizer (some Drs refer to it as Miracle-Gro) as it can promote the growth of new brain cells.

Omega-3 Fatty Acids

Omega-3's provide a neuroprotective layer for the brain by raising and normalizing BDNF levels. Omega-3 fatty acids are plentiful in fish, especially in salmon, tuna, and cod. Omega-3's have been shown to lower blood pressure, cholesterol, heart problems, oxidative damage, and inflammation of the neurons. If you don't eat fish, you can take omega-3 supplements.

Probiotics

Our brains are complex organs. The brain communicates with the rest of your body and receives feedback from other organs, like the gut. In the book Brain Maker, Dr. David Perlmutter recommends probiotics to increase BDNF levels in the brain.

Intermittent Fasting

There are some studies out there that show intermittent fasting can increase brain-derived neurotrophic factor. Dietary restriction seems to stimulate new neurons' production, increase the brain's ability to resist aging, and restore function to the brain following injury. More specifically, intermittent fasting appears to result in a stress response at a cellular level that stimulates neuronal plasticity and the production of specific proteins, like BDNF. More research needs to be done on the connection between intermittent fasting and brain-derived neurotrophic factors, but results look promising.

Leafy Greens

Oxidative stress is another root cause of mood disorders, such as depression. Leafy greens such as spinach, kale, chard, and bok choy—are rich sources of good mood nutrients like folate and vitamins A and C. Vitamins A and C both have antioxidant properties to fight off free radicals, those pesky molecules that can harm your body and cause oxidative stress. The folate in leafy greens supports methylation and neurotransmitters' production, like serotonin, to improve your mood.

Here are a few different ways to eat more leafy greens:

• Add bok choy to an Asian stir-fry

• Throw spinach into a morning smoothie

• Mix chopped spinach into an egg omelet

• Add spinach to homemade pesto sauce

• Roast some kale chips

• Use chard leaves to wrap up sandwich contents

A doctor intimately familiar with brain injury shared something that caught my attention: "Regular exercise bathes the brain in the protein called a brain-derived neurotrophic factor or BDNF," she said. "This specific protein has been shown to speed brain injury recovery." Think about this for a moment: engaging in regular physical activity produces a chemical proven to stimulate new brain cell growth. This vital chemical keeps brain circuits running smoothly and is increased threefold by regular exercise. Exercising is by far the most surefire and fastest way to increase BDNF levels. That is why it is so effective in relieving stress and symptoms of mental illnesses.