A Harvard nutritionist and brain expert avoids these 5 foods that make you ‘tired and stressed’
While many conscientious eaters think constantly about the food we’re eating — how it will affect our hearts, the environment and most of all, our waistlines — we rarely think about its impact on our brains, mood and energy levels.
However, the gut and brain have a continuous two-way relationship and one’s health directly affects the other.
More precisely, what is the best time to do this? inflammation is present in the gut,It takes less energy available to the brain and body. This is because of low-grade inflammation, which flips off the metabolic switch within the chemical pathway that generates energy.
It results in a decrease of energy as well as an increase in the free radicals which damage brain tissue.
It is important to understand which foods cause chronic inflammation in the brain and gut. This will help you manage your energy and mood.
These five foods can cause you to feel tired or stressed, and I am a nutritionist.
1. Processed foods
Baking and drinking soda are unhealthy, as they contain a lot of sugar. refined and added sugars — often in the form of high-fructose corn syrup — floods the brain with too much glucose. The brain can become inflamed and this “sugar flood” may eventually lead to depression and fatigue.
Do not buy processed food. Instead, opt for whole foods rich in nutrients like vegetables and fresh meats.
2. Oils for industrial use
Industrialization has resulted in the creation of highly-processed, inexpensive oils from byproducts of many crops. They include palm, sunflower, soybean, and corn oils.
The oils undergo a lot of processing to make them extremely rich in anti-inflammatory omega-6 fatty acid and low in omega-3. This promotes brain health. Studies have shownPeople who eat high levels of omega-6 fatty acid are more likely to be overweight. risk of depressionComparatively to people who eat foods rich in omega-3s.
When cooking, choose anti-inflammatory options such as extra virgin olive or avocado oils.
3. Sugars added and refined
Sugar is a common ingredient in sweetened desserts or boxes of cereals. However, you may not expect it to be in savory foods such as ketchup and salad dressings.
Sugars added and refined exacerbate inflammationOversugar can cause anxiety by causing the body to consume more sugar than it requires.
Sugar is an antioxidant addictive effectIt is said that the less sugar you eat, the less you will want. Look for whole foods with no added sugars to reduce your sugar cravings.
If I feel the need for something sweet, I will reach out to grab a few blueberries or extra dark chocolate.
4. Fried food
Tempura, empanadas, samosas, fish and chips, fried chicken — is your mouth watering yet? I get it. However, it is a good idea to limit the consumption of fried food.
The 2016 studyWe studied 715 workers in factories and assessed their depression levels, resilience and consumption of fried foods. Research showed that people who consume more fried foods are more likely to suffer from depression over their lives.
Fries are known to cause mood swings as they contain unhealthy fats. The conversation about fat and diet has evolved in recent years. Nutritionists now distinguish between “bad fats”, such as margarine and hydrogenated oils, which can cause heart disease and other problems, and “good fats,” (i.e. avocados and olive oil), that may be beneficial for well-being.
5. Artificial sweeteners
Foods that advertise to be healthy are more likely to contain sugar substitutes. They can help reduce your calories and make you feel healthier.
It’s concerning because many artificial sweeteners have been linked to depression. One studyStudies have shown that artificial sweeteners are often found in diet beverages and cause depression.
Even worse is the fact that several studies have shown this. artificial sweeteners can be toxic to the brainThe ability to alter the levels of mood-regulating neurons.
Natural sweeteners such as honey and agave nectar can be used to cut back on artificial sweeteners.
These are some of the nutrients, vitamins and foods I believe in for a healthy brain and body.
- Probiotics:Yogurt with active cultures: tempeh and miso, sauerkrauts, kefir, sauerkrauts, kefir, certain cheeses, kombucha, kimchi, and sauerkraut
- Prebiotics:Beans and other legumes include oats (bananas), berries, garlic cloves, onions, dandelion greens as well as asparagus, artichokes or leeks.
- Low-GI carbohydrates:Brown rice, quinoa and steel-cut oatmeal are all options.
- Moderation with moderately low-GI foodsHoney, orange juice, whole-grain bread
- The benefits of healthy fatsMonounsaturated fats include olive oil and nuts as well as nut butters or avocados.
- Omega-3 fatty acid:fishes, especially those that are fatty, such as tuna, salmon, mackerel or herring, and sardines.
- Vitamins:B9, C12, B1, and B6
- Minerals, micronutrientsZinc, iron, magnesium and potassium
- Spices:Turmeric and saffron
- Herbs:Oregano and lavender.
It is important to remember that just changing your diet won’t cure or prevent depression. Changes in your diet could have positive outcomes that can leave you feeling refreshed and energized.
Dr. Uma Naidoo is a nutritional psychiatrist, brain expert,And faculty member at Harvard Medical School. She is also the Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and author of the best-selling book “This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” Follow her on Twitter and Instagram.