Good Food, Good Mood

Have you ever had a "gut-wrenching" experience? Do certain situations make you "feel nauseous"? Have you ever felt "butterflies" in your stomach? We use these expressions for a reason. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, happiness— all of these feelings, and others, can trigger symptoms in the gut. Why is that so? This is what we call the gut brain connection, which is bidirectional. 

We have a long nerve called the vagus nerve, also known as the “wanderer nerve,” originates in the brain stem and travels all the way to the gut, connecting the gut to the central nervous system. It not only plays a role in digestion but it also ensures that nerve signals can travel back and forth between the gut and the brain. Apart from this nerve, we also have our tiny friends, the gut microbiome. We know that chemicals such as dopamine and serotonin are critical for regulating mood and processing thought and emotion. But did you know that 90% of serotonin is produced in the gut? Nowadays, gut microbiota deviations are linked with many diseases including obesity, type 2 diabetes,fatty liver disease, inflammatory bowel disease (IBDs) and several types of cancer. Your body generally makes sure that the good and bad bacteria stay at the right balance. But if diet, stress, or other mental or physical problems cause changes in gut bacteria, that can cause a ripple effect that leads to many negative health effects. 

One example of how this connection works is through brain-derived neurotrophic factor (BDNF), aka our "brain fertiliser." This superhero protects our brain cells and helps grow new ones. When things go haywire with BDNF, it's linked to problems like Alzheimer's and Parkinson's. Omega-3s that we get from our diet keep BDNF levels in check, helping us stay sharp. Omega-3 fatty acids like DHA are like the building blocks for our brain, supporting important communication between cells. And here's a bonus: BDNF isn't just good for our brain. It's like a health all-star, helping us maintain a healthy weight, keeping our sugar levels in check, and making us more sensitive to insulin. On the contrary, diets high in saturated fats, sugar, or lots of calories increase stress and inflammation making it harder for our brain to adapt and learn. 

This reinforces the popular saying: ‘Good Food, Good Mood’. Small steps that you take in moving towards a healthier lifestyle can lead to big benefits for your brain and overall health.

References:

• Naidoo, U. (2020). This is your brain on food: An indispensable guide to the surprising foods that fight depression, anxiety, PTSD, OCD, ADHD, and more. Little, Brown Spark. 

• Gomez-Pinilla, F. (2011). The combined effects of exercise and foods in preventing neurological and cognitive disorders. Preventive Medicine, 52, S75–S80. https://doi.org/10.1016/j.ypmed.2011.01.023