in a journal article Psychology todayAmerican psychologist Mark Travers clarifies the gut-brain connection and identifies three categories of foods that should be consumed as regularly as possible to optimize mental health.
What we put on our daily plates directly affects our mental health. To understand this, we need to imagine a dialogue between our gut, or rather our digestive system, and our brain, or rather our central nervous system. This exchange affects “mood, cognitive function, and even mental health disorders,” notes American psychologist Mark Travers in an article he wrote and published in the journal June 21. Psychology today . For example, it is known that stress can affect the functioning of the gut, and that gut health can affect mental conditions such as anxiety and depression. It is then advisable to properly nourish your gut microbiota, which consists of billions of microorganisms, to protect and improve your mental health. For this, the psychologist singles out three “superfoods”.
Omega-3
They are essential for brain health and function, and our bodies do not produce them alone, so they are found in fatty fish such as salmon, mackerel or sardines, as well as some vegetable oils. “Omega-3 fatty acids […] helps reduce inflammation by inhibiting the production of inflammatory molecules, says Mark Travers. Reducing inflammation promotes overall brain health and can alleviate symptoms of depression and anxiety.”
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They also affect the production and activity of neurotransmitters such as serotonin and dopamine, which are important for mood regulation and optimize our brain health. “Regular consumption of omega-3s is associated with slower cognitive decline and reduced risk of neurodegenerative diseases such as Alzheimer’s,” says the psychologist.
To ensure overall good brain health, neuroscientist Emily Steinbach recommends a Mediterranean diet in a previous article. “Many studies have shown the positive effects of this traditional diet on various aspects of health, including mental and cognitive health,” he commented. In particular, the menu includes lots of vegetables, fruits, whole grains, olive oil, and even moderate amounts of fish.
Fermented foods
Yogurt, kefir (a drink made from fermented whey), sauerkraut… These foods are rich in “good bacteria”, probiotics, live microorganisms that ensure the good health of our microbiota. They “can affect the production and activity of neurotransmitters, the brain’s chemical messengers,” explains Mark Travers. Certain strains, such as lactobacilli and bifidobacteria, produce gamma-aminobutyric acid (GABA), a calming neurotransmitter that reduces anxiety. They also stimulate the production of serotonin, known as the ‘feel good’ neurotransmitter, which is important for regulating mood, sleep and appetite.”
Leafy vegetables
Spinach, kale, salads, chard… “These vegetables are especially good for brain health due to their high levels of folate, a B vitamin, as well as other nutrients that support cognitive function and mental well-being,” says Mark Travers. The expert cites a 2007 paper that highlighted the link between low folate levels and an increased risk of depression. This vegetable is also rich in antioxidants, – concludes the psychologist. – These compounds protect the brain from oxidative stress and inflammation, which participate in the development of neurodegenerative diseases and mental health disorders.
Source: Le Figaro
