Connecting the Gut with the Brain
When we are feeling down,
it doesn't necessarily mean that we have unfinished psychological
trauma still to process - food sensitivities and allergies may be a
contributing factor. In 2010, a study conducted by researchers at the
University of Bergen in Norway found that people with symptoms of food
sensitivities and allergies were more likely to suffer from anxiety and
depression, as well as gastrointestinal difficulties.
This
research confirms previous findings from the University Hospital of
South Manchester in the U.K. back in 2004, which discovered that when
patients with irritable bowel went on a low-allergy diet, they
experienced both a reduction in digestive problems as well as a
significant drop in anxiety and depression.
The more we know about
food sensitivities and allergies, the more we can see that what happens
in our gut affects both body and mind. Foods that lead to allergies and
sensitivities cause increases in inflammatory chemicals, such as
histamine, cytokines, and prostaglandins, which then can effect both the
digestive tract, the heart and the nervous system in a negative way.
While
it is different for each individual as to what foods may cause
digestive, immune and mood problems, some common problem-foods are
grains (especially those containing gluten, such as wheat), eggs, dairy
foods, nightshade-family vegetables including tomatoes, eggplants,
capsicums and chilies. The only really effective way of determining
whether you have a sensitivity to such foods is by eliminating them one
by one for a couple of weeks, and then re-introducing them back into the
diet to see if it makes any difference in the way you function and
feel.
The Missing Nutrients
When talking about food, a lot
of focus is placed on carbohydrates, fats and proteins. But while the
brain does indeed need glucose, amino acids and polyunsaturated fatty
acids, it also requires micronutrients like vitamins, minerals and
antioxidants to stay healthy and keep moods balanced.
According to
information published by The British Dietetic Association online in
2012, there are several key micronutrients which can affect mood balance
in humans. B-vitamins, such as B12, thiamin, niacin and folate, are
important for preventing fatigue, anemia, irritability and depression.
Folate may be particularly important for warding off depression as well
as poor brain function in the elderly. Iron, too much or too little, can
result in feelings of fatigue, lethargy, and weakness, and a suspected
iron deficiency should be checked by a blood test before supplements are
sought.
Selenium is a mineral that is only required in very
minute doses, but not enough of it can increase the chance of feeling
low and depressed. While dietary supplements are available, many of
these nutrients are found naturally in nuts, seeds, nutritional yeast,
dark green vegetables, and whole grains.
What's the Conclusion?
Not
all of your emotions are the result of your food choices, but there is a
growing body of evidence that some emotions, like anxiety and
depression, have a direct relationship with the foods you eat.
Nutrition
is not the whole picture, of course, but it is an undeniable fact that
far too many people on a Western diet, with its processed foods high in
fats and simple sugars and low in nutrients, miss out completely on the
foods essential for mental and emotional stability and robust good
health.
Understanding which foods have the greatest impact on how
you feel and how your brain functions will give you important knowledge
on how to best support your nervous system when you need support the
most.
IMPORTANT NOTICE: The information contained in this article
is not intended as a replacement for medical advice or treatment. Any
person with a condition requiring medical attention should consult a
qualified medical practitioner or suitably qualified therapist. If you
have been prescribed medication, make sure you consult your doctor
before reducing or discontinuing its use.
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