Therapy
In order to understand the role individual
nutrients play in the body it is important to briefly
look at the structure of the brain and how it functions.Structure of the Brain and Neurotransmitters
The brain contains billions of nerve cells, which
allow the brain to communicate with itself and other
parts of the body. These nerve cells are made up of fat
primarily, which is derived from the diet. Chemicals,
called neurotransmitters help the nerve cells commu-
nicate with each other and they are made from amino
acids, which are often derived from the diet. Amino
acids are the building blocks ofProtein. The most
widely known neurotransmitter is called Serotonin
and is derived from an amino acid called Tryptophan.
Other transmitters include Acetylcholine, Dopamine,
Adrenaline, Noradrenaline and 4-aminobutyrate
(GABA). A sufficient balance of these neurotransmit-
ters is essential for good mental health and they play
an important role in feelings of anxiety, memory and
cognitive status. The frequent consumption of certain
foods can hinder and decrease the effectiveness of
these chemicals in the brain, for example, foods high
in saturated and trans-fats. Conversely, certain foods
can help nourish the brain by helping it to release an
efficient balance of neurotransmitters. Similarly,
foods, which are high inantioxidants, can help protect
the cells in the brain from becoming damaged.
In addition, to feeding the brain with foods that
will help regulate neurotransmitter activity and pro-
tect the brain from damage, mood can also be
improved by ensuring that the diet contains adequate
amounts of complex carbohydrates, essential fats,
amino acids, vitamins and minerals and water.Carbohydrates
FACTS ABOUT CARBOHYDRATES AND WEIGHT LOSS
There is much confusion amongst the public about
carbohydrates and their role as part of a healthy diet.
Starchy carbohydrates have wrongly been at the
receiving end of misleading messages in the media
which suggest that ‘low-carb’ and ‘carb-free’ options
are the way to go if you are trying to lose weight. There
is little evidence to support these theories.
When energy intake equals energy expenditure,
weight remains unchanged.
When energy intake exceeds expenditure, weight
increases.
When energy intake is less than expenditure, weight
will decrease.Therefore, if someone hypothetically requires
3000 calories per day and they eat 3500 calories
worth of carrots daily, they may still gain weight as
their energy intake is greater than their expenditure,
even though what they are eating is low in calories.
In summary, the message is; daily calorie intake
should be made up of calories from carbohydrates,
proteins, fats, vitamins and minerals, from a variety
of foods. There should not be a need for people to
completely exclude a major food group such as starchy
carbohydrates to support weight loss and in fact this
would not be recommended as part of a healthy diet.
CARBOHYDRATES AND THE BRAINThe brain runs
on a fuel called glucose and it is the largest user of
glucose within the body. Glucose is the breakdown
product of carbohydrates. However, some carbohy-
drates are more preferable than others in terms of
fuelling the brain, because they release the glucose at
a slower and more efficient rate. These more efficient
fuels for the brain are derived from starchy carbohy-
drates. However, please note that there are different
types of carbohydrates, complex (also known as
starchy), sugary and fiber-type foods.
COMPLEX CARBOHYDRATESSometimes referred to
as ‘starchy’ or ‘slow release’ carbohydrates. Foods
from this group should be included at each mealtime
because they are broken down slowly in the body and
therefore give us a slow release of energy over a long
period of time. These fuels help us to feel full for longer
after we eat meals high in starchy carbohydrates. They
therefore help prevent or reduce the need for snacking.
Starchy foods which contain fiber enhance this effect
further and therefore work even more efficiently.
Starchy foods tend to be high in nutrients, for exam-
ple, B vitamins. These foods are essential for main-
taining and sustaining energy levels. Choosing foods
that take longer to be broken down helps ensure that
the brain receives a relatively constant source of fuel.
These foods also play a vital role in helping to support
an efficientmetabolism. If the brain does not receive
the correct fuels on a regular basis or energy intake is
inadequate the metabolic rate may slow down, thereby
making the body more prone to weight gain.
Sources of starchy carbohydrates: Breads, pota-
toes, pasta, rice, cereals, oats, cous cous, bulgar wheat,
yams, sweet potatoes, green banana, plantain, noo-
dles. Fibre-rich options include, brown rice, whole-
meal pasta and wholemeal cereals.
SUGARY OR ’SIMPLE’ CARBOHYDRATESThese car-
bohydrates are broken down and release energy very
quickly into the body. They boost energy levels artifi-
cially for short periods of time, but are not an efficientNutrition and mental health