What We Eat Matters

As we passed the candy season, now we are approaching pie season, before getting to the cookies and candy season. As wonderful as all those seasons sounds, I’d like to remind you again how strongly connected our brain and our gut is, and what we consume matters (party pooper I know! xD). Especially….drum rolls please: SUGAR intake.

High sugar consumption has been associated with higher risk of depression, anxiety, ADHD and hyperactivity, and other other mental health problems.

The tricky part is that sugar could easily hide in our food/drinks. While, refined sugar is almost 100% pure calories, without any other nutritional value - No vitamins or minerals. Candies, cookies, cakes and sweets are very high in refined sugar (cry). More than that, these foods cause a spike blood sugar, increased insulin response and subsequent sugar crash, potentially leading us to desire more, and the cycle continues..

So what should we eat instead? It is easier to focus on something that is good for us, than worrying over what we should avoid. Here is a list of whole foods on which to base your diet, according to Georgia Ede MD (psychiatrist specializing in nutrition-focused counseling):

• Meat (not processed), fish, eggs, and dairy
  

• A variety of vegetables
  

• Fruit, especially berries
  

• Health oils (minimally processed). Olive oil and avocado oil are two great examples.
  

• Fresh and dried herbs

Please consult with your physician if you are thinking of improving your diet. Balanced nutrition plays an important role in our model of thinking and our behavior, as the intake of foods affects our cognition, memory capacity, and emotions (Huang et al., 2019).

So, this holiday season, let’s all be mindful on how much refined sugar we choose to take. Make sure to first eat good nutritious food before you consume the rest. Then your body has received good food before the sugar comes, that way the insulin doesn't spike as much and you won't be that hungry for sweets.

What we consume can affect our psychological well being, so let’s choose the good ones! Look for a type of diet that suits you. If you are dealing with mental health issue, prioritize these whole foods, limit your sugar intake and see what happens.

Source:

journal from https://www.mdpi.com/2076-3921/8/9/376/htm

Daniel G. Amen, M.D. (amenclinic.com)

my favorite RDN (registered dietitian nutritionist) @jennyfah