1) The supply chain for neurotransmitter production. Neurotransmitters are the chemicals that transmit electrical impulses in the brain. Amino acids are the precursors of these substances. Starving the brain of protein (the source of those amino acids) may affect our appetite, cravings, addictions, ability to learn and focus, memory, mood regulation, and expression of anger and irritability. Vitamins and minerals are also needed for all sorts of metabolic processes, so good balanced nutrition is vital at all levels.
2) Blood pressure and blood sugar levels for circulatory health. The brain consumes about 25% of the glucose in the blood, but spikes and crashes in blood sugar contribute to fluctuations in mood, motivation, and energy. High blood pressure and unregulated blood sugar levels can contribute to stroke and dementia which are chronic diseases with catastrophic consequences. There is some new evidence that Alzheimer's is a form of diabetes which primarily affects the brain.
3) Hormonal balance and circadian rhythms. Regular habits keep the internal clock operating on schedule and help promote mood stability and diurnal sleep-wake cycles. Eating nutritious meals on a regular basis can help improve sleep, reduce stress, regulate metabolism, and reduce body mass and problems due to obesity.
4) Inflammation is a core disease process. Omega-3 fatty acids and anti-oxidants are believed to reduce inflammation and promote self-healing and repair in all body systems including joints and brain.
The bottom line is that your mood, stress resilience, and ability to cope are all affected by nutrition. If you put garbage in, you will get garbage out. Reducing junk foods, "empty calories," and mindless eating habits will help you be at your best on many levels.
There is an additional aspect of good nutrition: when we pay attention to our food intake, we demonstrate profound respect for self. This lifestyle habit anchors other aspects of self-care including exercise, sleep, and good relationships. The impact may extend beyond yourself in affecting how you interface with your community.
Lastly when we think of "nourishment" we usually think of food, but feasting on experiences that promote learning, creativity, aesthetics, compassion, and connection feed our brain as well. If we live on an impoverished "mental" diet of news, gossip, pop culture, passive entertainment, social isolation and consumerism, we deprive ourselves of the rich beauty found in nature, art, literature, and music, and the opportunity to use our minds and bodies in artistic, social and athletic pursuits. Moreover, as we talked about previously, noticing sensory detail keeps us grounded in the present moment and fills the mind with bright, positive, nurturing images and sensations that soothe, inspire, and motivate.
Shopping the produce department or farmers' market is a complete experience. Take a child to the store and notice the colors, shapes, and textures. Name the fruits and vegetables. Buy the ingredients for a nutritious snack or salad. Yummmm!!! You will feel better immediately. Enjoy.
