Ingredients For Optimal Thinking and Emotional Health
Updated: October 30th, 2021
By: Eve Coberly, M.S., M.A.
Reviewed: Zack Butterfield, CMHC, BCN
Most of us know that eating a well-balanced diet is crucial for our physical health. However, what is not as well-known, yet still equally important, is that eating right can also drastically impact our mental health too, especially our brains.
The human brain has become a hot topic in the field of mental health. Research in neuroscience finds the brain to be the home to not just our thinking, but also to a number of other important mental health functions (American Psychiatric Association, 2013; Broderick & Blewitt, 2020). For example, in addition to thoughts, the human brain is also the place where we regulate our moods, emotions, stress, memories, motivation, behaviors, consciousness, creativity, and sleep; key activities that directly impact how we think and feel everyday (Snipes, 2019; World Science Festival, 2019).
If we don’t eat the right “brain foods”, then our brains don’t function as well, which in turn, can leave us feeling much more tired, distracted, and down right moody by the end of the day. If these behaviors go on for a long time, then they can eventually lead us to develop a number of negative mental health symptoms like excessive anxiety, insomnia, or depression (American Psychiatric Association, 2013; Snipes, 2019).
A Mediterranean Diet: Food For A Health Brain
So what are the right foods that can help keep our brains healthy and strong?
Current research trends find the Mediterranean diet to be one of the best for optimal brain function because it is packed with essential vitamins and nutrients
(i.e., vitamins B1, B12, K, C, E, and D) (Blue Zones, 2021; Melzer et al., 2021; Stevenson et al., 2020; Moore et al. 2018; Vashistha et al. 2018). Foods in this diet include fresh fruits, vegetables, nuts, fish, olive oil, and unrefined grains (Melzer et al., 2021; Stevenson et al., 2020; Blue Zones, 2021). Surprisingly, even small amounts of dark chocolate, green tea, caffeine, and a glass of red wine are also a part of this diet, and can be consumed in moderation with a physician’s approval (Melzer et al., 2021; Stevenson et al., 2020; Blue Zones, 2021).
Figure 1.1 Unhealthy Aging Brain vs. Healthy Aging Brain
Image credit: (Melzer et al., 2021, p. 13)
The American Diet
Unfortunately, the American diet is nothing like the mediterranean diet. The American diet tends to include foods high in trans fats, sugars, simple carbohydrates, and preservatives like fast-food, coke, and candy bars. These foods have been known to negatively impact overall brain health and function, as well as contribute to the development of a number of debilitating diseases (i.e., heart disease, high blood pressure, Type II diabetes, depression, Alzheimer’s, etc.) (Moore et al., 2018; Melzier et al., 2021).
In contrast, the vitamins, minerals, and nutrients in the mediterranean diet, like healthy proteins, complex carbohydrates, and polyphenols, all seem to increase mind-body connections, which in turn, produce a number of positive brain effects. These include: 1) increased brain thickness, 2) helping the brain rewire itself in more, healthy adaptable ways (a.k.a. neuroplasticity), 3) reducing inflammation, and 4) increasing antioxidant levels; crucial elements linked to human longevity and the reduction of age-related diseases (i.e, cardiovascular disease, arthritis, dementia, late-life depression, etc.) (See Figure 1.1) (Moore et al., 2018; Melzier et al., 2021; World Science Festival, 2019; Vashistha et al. 2018).
Nutrition & Neurofeedback
Eating the right brain foods can be especially helpful for those in neurofeedback therapy (NFB). Neurofeedback is a scientifically proven, noninvasive type of neurotherapy that can help a person rebalance their brain waves into more healthy patterns via operant conditioning (i.e., having a person watch a movie, listens to music, or play a video game) (Cohen, 2020; Koberda et al. 2014; Altan et al. 2016).
In NFB, a person’s brain is quite literally getting a workout; therefore, eating right can ensure that their brain is functioning at its optimal level helping them get the most out of their NFB sessions.
So, when it’s time for your next meal, just remember that a a plant-based diet rich in vitamins and minerals, like the foods in the mediterranean diet, can help you not only potentially sleep better, but they can also help you face the day with a little more focus, attention, and emotional control.
Additional Helpful Links:
Dietary Guidelines For Americans
Supplemental Nutrition Assistance Program: Utah (SNAP)
Utah Women, Infants, & Children Nutritional Program (WIC)
References
Altan, S., Berberoglu, B., Canan, S., & Dane, S. (2016). Effects of neurofeedback therapy in healthy young subjects. Clinical and Investigative Medicine, 39 (6), S27-S30.
doi:10.25011/cim.v39i6.27496
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: Author.
Blue Zones (2018). Blue Zones: Informed by the worlds longest lived cultures, we help you live longer, better. Retrieved from https://www.bluezones.com/#section-1
Broderick, P.C. & Blewitt, P. (2020). The Life Span: Human Development for Helping Professionals (5th ed.). Pearson.
Cohen, M. P. (2020). Neurofeedback 101. United States of America
Koberda, J. L. , Koberda, P., Moses, A., Winslow, J., Bienkiewicz, A., & (2014). Z-Score LORETA Neurofeedback as a Potential Therapy for ADHD. Biofeedback, 42 (2), 74-81. doi: 10.5298/1081-5937-42.2.05
Melzer, M. T., Manosso, M. L., Yau, S., Gil-Mohapel, J., & Brocardo, P. S. (2021). In pursuit of healthy aging: Effects of nutrition on brain function. International Journal of Molecular Sciences, 22, 1-25. doi: https://doi.org/10.3390/ijms22095026
Moore, K., Hughes, C. F., Ward, M., Hoey, L., & McNulty, H. (2018). Diet, nutrition, and the aging brian: Current evidence and new directions. Proceedings of the Nutrition Society, 77, 152-163 doi: 10.1017/S0029665117004177 Journal of Clinical and Diagnostic Research. 12(4), BC01- BC04. doi: z10.7860/JCDR/2018/32236.11376
Snipes, E.D. (2019). Lifestyle Factors Contributing to HPA-Axis Activation and Chronic Illness in Americans. Archives in Neurology & Neuroscience, 5, 2. doi:10.33552/ANN.2019.05.000608 Stevenson, E. J., Shannon, O. M., Minihane, A. M., Adamson, A., Burns, A. Hill, T., Sniehotta, F., Muniz Terrera, G. & Ritchie, C. W. (2020). NuBrain: UK consortium for optimal nutrition for healthy brain ageing. Nutrition Bulletin, 45, 223-229. Doi: 10.1111/nbu.12429
Vashistha, P., Zahra, K., Kumar, A., Kumar, T., Srivastava, M., & Mishra, S. P. (2018).Is there a Correlation between Micronutrients and Cognitive Status: An Exploratory Study of Senile Dementia of Alzheimer’s Type.
World Science Festival. (Producer). (2019). The Nuts and Bolts of Better Brains: Harnessing the Power of Neuroplasticity [Youtube]. Retrieved from https://www.youtube.com/watch?v=59ODYOaUbX4&t=987s
