How Does Your Diet Affect Your Mood & Memory? ‘MIND’ Your Plate

More and more science is coming out on the role of food and brain health. Most of us understand the ‘mind-body’ connection when we are nervous and feel butterflies in our stomach or our heart races when we are excited, but many do not relate how the quality of food we eat impacts our mood and memory. Food is more than just fuel for our bodies. Nutrients play an active role in brain function with mood and cognition.
Heart disease is a common cause of death in depressed people, and blood sugar imbalances have been shown to affect the signaling and release of serotonin, an important chemical in processing emotions. On the other hand, a healthy diet can promote wellness by decreasing inflammation and introducing essential nutrients for the body’s biochemical pathways. For example, following a Mediterranean diet is associated with a reduced incidence of depression. Further, an intake of fruits and vegetables has been shown to increase wellbeing and happiness scores.
A new diet known as the “MIND” diet (perfect acronym) could significantly lower one’s risk of developing Alzheimer’s disease (AD), even if the diet is not perfectly followed. The “Mediterranean-DASH Intervention for Neurogenerative Delay” (MIND) diet is a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. Alone, each of these diets has been found to lower the risk of high blood pressure, heart attacks, and strokes. Now scientists have found that the two diets together provide protection against Alzheimer’s disease. The MIND diet lowered the risk of AD by as much as 53% in people who followed it strictly and by about 35% in those who followed it moderately. Further, the longer a person eats the MIND diet, the less risk that person will have of developing AD.
There are mood-boosting foods that provide brain protection and support the body’s ability to make important bioactive molecules known as ‘neurotransmitters,’ such as dopamine, melatonin, serotonin, and others. Mood-boosting molecules include omega-3 fatty acids, prebiotics and probiotics, tryptophan, L-theanine (found in green, black, and white teas), magnesium, and antioxidants (vitamin C and vitamin C) E), and micronutrients, such as zinc, potassium, iron, and selenium.
The connection between the role of food and diet quality and its effects on cognition and brain health is a rapidly growing field of study. Even if most of us have not consciously made the connection, it is now becoming clear that our food choices impact how we feel. Even small changes towards a positive direction in healthier eating can have an impact. For tips on healthier eating to Protecting Health & Preventing illness, call Compassionate Healthcare Associates at 661 295-7777.

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