Nutrition & Mental Health. By Sherrie Miller
M
ental health has become an increasing concern with today’s society and, even more concerning, the increase of mental health with our kids. Anxiety, depression, aggressive behaviour, learning disorders, ADHD and ASD the most common amongst our kids. There are many factors behind the causes of mental health issues which can include an unpleasant home life, stress, school pressure, bullying, excessive social media and gaming, impaired detoxification, and genetic influence. We are fortunate that there are many organisations available in helping kids manage and improve their mental health challenges through counselling services, Kids Help Line, The Resilience Project, Headspace, to name but a few. One area that appears not be addressed enough when it comes to managing and improving mental health, is nutrition.
The brain and central nervous system, like the rest of the body can suffer with nutrient deficiency and chronic inflammation and when it does, it will not perform optimally, and this can result in things like forgetfulness, foggy brain, moodiness, aggression and of course more debilitating mental health disorders. The brain and central nervous system require the right nutrients to perform at its best and this comes from a healthy diet. But what causes chronic brain inflammation to begin with? Inflammation occurs in your body when the cells of your immune system work together to fight an infection or foreign invader. We see inflammation on the outside of our body as heat, swelling and redness. On the inside, the same irritations occur, and the body has the innate ability to get to work and heal the site of the inflammation. However, when the body is in a constant state of inflammation due to certain contributing factors, this then becomes chronic inflammation. Your body over time, gets tired of fighting the chronic inflammation and ultimately appears with other more serious symptoms reflecting ill health and disease. Inflammation in the body can be caused by the following: Bacterial or viral infection Poor gut health and an unhealthy balance of microbiome Long-term stress Autoimmunity Trauma or injury Toxins from the environment, household or skin products 48
Peninsula Kids – Summer 2018/19
A highly processed diet If a diet is high in processed grains, artificial ingredients, refined sugars and trans fats, and lacks plant foods, protein, good fats and fibre, the body will become malnourished and won’t have the ability to perform proper biochemical functions. This also affects the brain. There are certain nutrients essential for brain health and function, and are outlined below:
Essential Fatty Acids The brain is made up of 60% fat. In fact, the brain is the fattiest organ in our body, therefore it needs fat to function. Healthy fats which can include both saturated fats from butter, coconut and eggs, as well as omega 3’s from avocado, nuts and seeds, olive oil and fatty fish such as salmon and sardines, are crucial for brain health. Fat reduces inflammation in the brain and is essential for developing and maintaining neurons (nerve cells). The myelin sheath which is the fatty insulating layer of the neurons, that controls the speed of transmission of neuron impulses along the pathways, also requires fat for proper function and transmission. Avoid trans fatty acids and high ratios of omega 6 fats, often found in processed seed oils and hydrogenated oils such as margarine and canola oil. These fats in high quantities contribute to inflammation.
Protein Protein is an essential macronutrient for general health and wellbeing. Protein is broken down into amino acids when digested and there are 9 essential amino acids that the body needs and does not store in the body. Therefore, the essential amino acids need to be replenished through diet. Protein sources include meat, eggs, fish, dairy and plantbased options such as nuts and seeds, lentils, oats, quinoa, broccoli and peanuts. Protein is required to make enzymes and hormones, to build and repair body tissue and is also essential in making antibodies that our immune system needs to protect us from illness and fight invaders in our system. When it comes to brain health and function, protein is needed for cell activity and multiplication. It is also required for the production and synthesis of our neurotransmitters such as dopamine, serotonin, norepinephrine and GABA. Low levels of these neurotransmitters are linked to depression, learning disorders and anxiety.