Food For The Soul

Boitshepo Giyose
Monday, 14 September 2009

Feeling Out Of Sort - Check Your Brain Nutrition!

Oh dear stress, stress, stress and more stress! Feeling out of balance? Low serotonin levels, depressed? Goodness, this is a state that more people than I care to count find themselves in. Don't despair; help is at hand, nutritionally and psychologically of course!

As I travel and see the world and its beauty and not so beautiful parts I am constantly amazed at how more similar we are as human beings and human 'doings'. We live, we eat, we thrive, yet health and nutrition is the one thing that constantly eludes us - especially brain health!

The brain is arguably the most important organ in our human package. They also say it is biggest and most important sex organ - hey, don't quote me I just live in this world...The brain is the centrepiece of the nervous system that regulates all of the body functions, which we at times take for granted such as breathing, our heart beat or the regulation of our body temperature - something very importance for all of us as the spring temperatures continue to soar and reach the upper 30s. To achieve these seemingly mundane functions however the brain needs food. Without adequate nutrition, our brains do shrivel.

Our brains also allow us to enjoy life - whether it is in sports or in the creation of an artistic masterpiece, reading a book or newspaper, the brain is key.

Therefore, the brain demands the best nutrition for optimum performance. It is not "luck" that some people are more astute, active and always seem happy. Their secret? Good nutrition that nourishes their brain and keeps their mood afloat.

All nutrients are important for the brain but scientists agree that the most crucial include vitamins A, D, E, B1, B2, B3, niacin, folate, vitamin B12, iron, calcium, and the long chain fatty acids found in olive oil, fish, and nuts.

If daily requirements of these nutrients cannot be met through the regular diet, it is advisable and safe to take a quality supplement to safeguard against nutritional deficiencies especially for a pregnant woman.

Remember that brain development begins in the womb. For small babies and children, breast milk is an excellent source, otherwise a fortified food is recommended.

These nutrients are responsible for the synthesis of neurotransmitters. Neurotransmitters are the chemicals that send messages to and across the nerve endings of the brain and the rest of our body.

So the equation is fairly simple and logical; no nutrition, no neurotransmitter and therefore NO brain function.

Is it any wonder that when you are hungry or under a lot of stress and cannot eat probably, your brain shuts down and you experience that ever irritating mental block? Next time this happens to you just reach for a handful of nuts and a fruit or two. You will be up and running in no time.

A simple guideline for attaining these brain nutrients is to eat a balanced diet with a wide variety of foods. But importantly if you aim for vegetables, fruits, nuts, and dairy products you can be sure that you are covered and your brain will be on target.

Improved nutrition has been shown numerously to enhance mental performance, and learning capacity. Furthermore, inadequate nutrition can adversely affect learning ability and concentration.

The importance of a healthy, nutritious breakfast for brain is also increasingly being recognised. Similarly providing healthy school meals for children is important for their brain and other development for learning. The type of nutrients taken in a single meal can affect mood, behaviour and even symptoms of depression. Compounds such as amino acids are important for the synthesis of neurotransmitters and hormones, which regulate the function of the brain. Mood boosting foods contain lots of vitamins and minerals.

Fats and sugars may momentarily satisfy the taste buds and pacify a dull mood but this is short lived since the calories are empty and thereby do not supply the essential building blocks for the neurotransmitters.

This exacerbates depression and mood swings. Regular exercise, both mental and physical also plays an important role in mood regulation.

In later life, low blood levels of folic acid and vitamin B12 have been associated with depression and poor mood. That is why good nutrition for the elderly is crucial to keep them happy, feeling younger and productive.

Adequate intake of antioxidants may guard against loss of memory and brain function. Furthermore, vitamin E supplementation has been shown to retard the progression of Alzheimer's and Parkinson's disease. Keep your brain well nourished!

For more information go to www.parkinsonresearchfoundation.org