What you eat could not only affect your physical health but your mental health too.
SAN ANTONIO — We’ve all heard the phrase “You are what you eat.” And, what you eat has a direct impact on not just your physical health, but your mental health too.
90 percent of the body’s serotonin is produced in the gut. Production of the neurotransmitter is essential to regulate your mood and your immune system, showing the connection between what you eat and your mental health. Sahar Berjis, a dietitian and nutrition coach, as well as the CEO of Inner Health & Wellness told us, “Nutrition provides building blocks for neurotransmitters, hormones, brain structure, so when you’re eating well you’re actually supporting your mood and your mind.”
Within the walls of your digestive system exists the enteric nervous system, or ENS. Think of it as a brain in your gut, which is made up of 100 million nerve cells lining the gastrointestinal tract. Its main role is to control digestion by releasing enzymes to break down food and control blood flow for nutrient absorption. And it communicates with the brain, which could explain why many people with IBS or bowel problems develop depression and anxiety.
Making sure you’re getting enough of the right nutrients is key to making sure you gut and brain health are in tip top shape. Berjis said, “Like foods that are high and rich in omega 3, picking foods that are rich in magnesium, picking foods that are rich in the B’s, the B6, B12, and folic acid.”
You may start your day with a donut, giving yourself a little sugar rush. But to keep your body and mind in check having fruit like an orange is a better option to keep your day moving in the right direction. Berjis added, “If you’re having sugars, right, it can block off some of the communication between your gut and brain, so you can have that jitteryness or that fogginess that can correlate, where if you’re having a fruit which is high in fiber and antioxidants, can support your body better.”
Berjis also says to be mindful of snacks by incorporating seeds into your diet instead of chips or crackers to keep your mood in check and give cognitive support, and make sure to stay hydrated too.