AYGMyJune2015

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may/june 2015

yogajournal.com.au

The molecules in food also affect our genes through

epigenetics. For instance, research suggests that flavonoid

antioxidants in things like dark chocolate and certain

vegetables, or zinc from oysters or omega-3 fats actually change

the way our genes behave, says Dr Ramsey. So if you have

a genetic predisposition to depression, your diet can either

increase or decrease your risk of developing the illness.

Bacteria in the gut play a variety of roles for keeping the

brain healthy. “We have a very beautiful, wonderful ecosystem

of organisms that live in the mucosal areas of the body like the

lining of our stomach and intestines,” says Dr Selhub, who

studies the link between gut bacteria and mental health. One way

these bacteria benefit the brain is by helping to keep intact the

gut lining, which is full of nerve cells that constantly send

messages to the brain. The gut lining also acts as a barrier to

toxins and aids digestion so your brain is protected from bad stuff

while still getting needed nutrients. But overwhelm the gut lining

with the wrong foods – processed sugars, some cured meats (like

deli meats), trans fats and processed, white-flour carbohydrates

• and it can become inflamed and start to break down, says Dr
  Selhub, adding, “And we know that more inflammation is
  associated with more mood disorders, including depression.”
  Another way gut bacteria seem to aid the brain is by
  synthesising many neurotransmitters, such as serotonin and
  dopamine. A 2011 study at McMaster University in Canada
  found that changing the balance of gut bacteria in mice not
  only changed the levels of these chemicals in their brains,
  but also caused obvious changes in behaviour, making usually
  timid mice act more boldly and adventurously – suggesting
  a shift in anxiety levels.
  Although Dr Jacka notes that researchers don’t yet
  understand how gut bacteria affect neurochemicals in the
  human brain, what is clear is that diet is one of the keys to
  promoting healthy gut flora. Refined carbohydrates, sugar and
  saturated fats upset the balance of bacteria. On the other hand,
  “prebiotic foods,” such as asparagus, Jerusalem artichokes,
  bananas, oatmeal, unrefined wheat, chicory root and legumes,
  support gut bacteria and their functions.
  The effects of food on our brain may be speedier than you’d
  expect – days, not years. Andria Gutierrez says she noticed
  a mental-health upswing after two weeks of following a
  healthier diet. “My mind just started to feel less
  cluttered. I started to wake up feeling rested and
  with a smile,” she says. “I can remember that
  first day I woke up feeling good – it still gives
  me the chills because it felt like a miracle,
  a true blessing.”

Good-mood food

The field of nutritional psychiatry is still in its

infancy, but research to date suggests that what

seems to matter the most is overall diet quality.

Here are five ways to improve the caliber of yours:

get back to basics Diets that focus more on whole,

unprocessed foods – regardless of whether they include

or exclude certain grains, meats or dairy products –

tend to correspond to better mental health than typical

“Western” diets full of fast and processed food, cured

yj43_43-47_FEA eat your way happy_272.indd 45 31/03/2015 8:56 am