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Nutrition and Brain Function

In general, we all have some awareness of the affect that what we put into our bodies has on what comes out. However, what we often overlook is what we eat, drink or smoke, impacts the unseen processes that occur within our bodies, such as in the brain. We may notice some changes in our energy level, our mood and our behavior, but we may not relate these changes to our brain's reaction to the substances that we are putting into our bodies.

The brain is an amazingly complex organ in which a variety of chemical reactions occur in response to both internal and external influences, which to name a few include stress, illness, the medications we take and the food we eat. Also, nutritional supplements of any form can either impair or augment brain function depending on interactions that may occur with pharmacological medications, alcohol, drugs and certain foods. This makes it very important to consult with a physician if you are planning a supplemental regime, especially if you are taking any other medications.

Prolonged stress, the regular intake of foods high in refined sugar and flour and regular use of alcohol and drugs have been found to alter brain chemistry in a similar way. Prolonged stress depletes the stores of brain chemicals that make us feel calm or alert, and also those that help relieve pain. This situation naturally leads you to turn to foods that will replace these chemicals, namely the previously mentioned sugary, flour-based foods as well as alcohol and drugs. Interestingly enough, as these foods are taken in and their basic components fill the brain, the natural chemicals in the brain reduce even more. The vicious circle continues, as the natural brain chemicals further reduce and more of the food, alcohol or drug is required to have the same settling effect on your mood or behavior.

Having a nutritional pattern such as the one described may result in too little protein being taken in, which can further affect the functioning of the brain. The building blocks of protein, called amino acids, help make the brain chemicals that influence mood. It is no wonder then, that many people who are chronic dieters or, who have long-standing poor dietary habits also suffer from alterations in their mood, manifested by depression, anxiety and irritability, all of which are essentially based on a deficiency in certain brain chemicals.

The origins mental illnesses, such as schizophrenia, depression and bipolar disorder, have been linked, however controversial, to nutrition specifically vitamin and mineral levels. The most notable substances associated with mental illness have been B vitamin deficiencies, deficiencies of folate, magnesium and essential fatty acids. There is increasing evidence that certain foods do improve brain function, as do certain vitamin and mineral supplements. Foods that are high in antioxidants, found in raisins, berries, apples, grapes and prunes to name a few, are thought to slow memory loss. The Omega-3 fatty acids found in oily fish such as salmon, sardines and herring, as well as in flax seeds and walnuts, improve general brain functioning and memory.

While there has been much written and spoken about the negative effects of carbohydrates, especially since they have significant influence on mood, it should be clarified that complex carbohydrates such as peanuts, yogurt, oat bran, dried beans do not cause the dramatic increase in blood sugar, and the resultant alterations in brain chemistry, that simple carbohydrates do.

There are several supplements that are thought to be beneficial to brain functioning. Of course, the basic multi-vitamin helps prevent a significant vitamin deficiency that might result in mood and/or behavioral alterations. Antioxidant supplements such as Vitamin E and C, grape seed extract and coenzyme Q10 are thought to clear the brain of free radicals that result in cell degeneration. Vitamin E, which is believed to promote circulation to the brain, is additionally useful in those with dementia caused by poor cerebral blood flow. Omega-3 fatty acids help brain functioning and mood by increasing communication centers in the brain. They are also recommended for pregnant and lactating women to improve infant brain development.

Selenium is a mineral that is found in a variety of foods, including grains, garlic, meat and seafood and is considered to be a natural mood elevator. Folic acid deficiency has been linked to depression as well as increased risk for Alzheimer's disease, and thus a supplement is useful. Like antioxidants, Ginkgo Biloba destroys free radicals and increases blood and oxygen flow to the brain, thus being useful in decreasing age related memory loss. Lastly, the B vitamins are important, especially for those under a lot of stress, which is a majority of us now a days. B vitamins are thought to help with memory, brain development and mood. Making changes to your diet requires time and patience, so do not expect changes over night, but rather look toward a healthier future.