• Call Now: 405.341.3554
  • Connect

Edmond Family Counseling Articles

Articles by the Counselors at Edmond Family Counseling

A Diet for Your Brain??

Thursday, September 12, 2019

Monica Whitten, Edmond Family Counseling Practicum Student

Most of us think about our physical health quite a bit, whether it’s wishing you were a few pounds lighter, thinking about your blood pressure, trying to fix chronic tummy trouble, etc. In an attempt to remedy these concerns, many people resort to a variety of diets and exercise regimes, especially those that claim by “adding this ingredient”, “avoiding this food group”, or “doing this once a day” will produce near-instant dieting success. Obviously, plans that promise significant weight loss are among the most common choices of diet, but have you ever thought about picking a diet that’s best for your brain? What would that diet even look like? Of the millions of diets out there, is there one that can do it all?

It’s fairly common knowledge now that a great deal of our immune system resides within in our gut. The good bacteria that live in our stomachs digest the food we consume and in return help us fight off foreign pathogens. But they don’t just fend off the bugs that are responsible for colds and flus. They also prevent toxins and other invaders from entering the blood stream and reaching the brain where, shockingly, they can affect our mood and even impact our psychological health. In short, these tiny helpers provide a barrier of defense between us and potential inflammatory diseases, physical illnesses, and yes, even mental health problems such as anxiety and depression.

So if proper diet and exercise can help us feel better physically, why do we neglect these areas when we need a boost mentally? Both mental and psychological processes have been shown to improve with the right nutrition and activity levels. Of all the popular diets today, which ones are best for our brains? Scott C. Anderson from Psychology Today recommends several important areas of nutrition for beefing up your intestinal defenses. Diets that are high in fiber, omega-3’s, and fermented foods (such as yogurt and kombucha) and low in sugars and refined grains are more likely to produce a happy healthy brain. Additionally, a vitamin-rich diet full of folate, calcium, magnesium, and B-vitamins as well as vitamins E, C, and K can also produce awesome brain-boosting effects.

But with all of these recommendations, is it possible to find a brand-name (i.e., “Pinterest-able”) diet that checks all of these boxes? Let us take a look at some of the most popular diets today.

THE KETOGENIC DIET- Low-Carb diets are no new trend. Having been around for decades, the key difference between traditional low-carb diets and the trendy ketogenic diet is strictly the number of carbs. The high protein and fats recommended in this diet means there are plenty of opportunities to get the omega-3 fatty acids that make your brain happy. However, it does discourage some higher-carb fruits and veggies that may provide some of your essential vitamins, as well as nearly eliminating fiber in the form of whole grains. This doesn’t mean that those aiming for better mental health should avoid keto, but just bear in mind that alterations should be made, such as adding extra high-fiber veggies or taking a multi-vitamin.

THE PALEO DIET- The premise of this diet is to adhere to what we were “meant” to eat based on the diets of our hunter-gatherer ancestors. Paleo diets are rich in veggies, lean proteins, fruits, seeds, and nuts while discouraging sugar, dairy, and grains. While this diet rocks at providing vitamins and minerals, adjustments are recommended to account for the lack of dairy and whole grains that can provide fiber, calcium, and probiotics. In addition to some mood-boosting benefits, Paleo may also help reduce blood pressure, lower cholesterol, and promote weight loss.

MEDITERRANEAN DIET- Ding, ding, ding! We have a winner! Of all the popular diets today, the Mediterranean diet is earning the praises of nutritionists and psychologists alike. Emphasizing the traditional diets of Greece, Spain, and southern Italy, the Mediterranean diet emphasizes fish, olive oil, nuts, fruits and veggies, while still allowing for smaller amounts of whole grains, dairy, and yes, even wine! This diet is essentially exploding with vitamins, omega-3’s, and fiber while eliminating processed sugars and grains. In addition to keeping your mind sharp and your mood bright, this diet can also seriously lower the risk of heart disease, inflammatory illnesses, and can help you shed a few pounds in the process.

It is possible to eat a diet that promotes both physical and mental wellbeing, as well as potentially checking off a few other health goals along the way. It is important to be cautious of any diet recommending avoiding entire food groups, and supplementing with multivitamins and probiotics when needed. By making small adjustments to your favorite weight loss plan, you can gain a better mood and sharper brain in addition to losing a few inches off the waist.

 



Comments
Post has no comments.
Post a Comment



Captcha Image

Trackback Link
http://edmondfamilycounseling.org/BlogRetrieve.aspx?BlogID=17125&PostID=1531982&A=Trackback
Trackbacks
Post has no trackbacks.

Recent Posts


Tags

Links between unemployment and depression Substance Abuse bucket list How to detect signs of depression Terrorism and children Consequences Role Models Mayme White Miller Marriage Enabling Adult Children Seniors Anxiety Affluenza Why did the system fail Mental Health Dr. Rhonda Patrick Support Group Communicating with your teen Co-Parenting Class THE KETOGENIC DIET Bullying Organization Quinton Ellis Bias Goal Setting 13 Reasons Why Social Media David Feldman Schedule 1 Drug Dating Feldman and Kravetz Sheila Stinnett Character Development How do children process trauma Teen Drug Use Supersurvivors Teenage Development gadgets Summer time parenting Bias and memory DIY Marriage counseling personal growth Microagression Adult Children Underage Drinking Donald Miller Hanna Baker National Drug Threat Assessment Summary Entitlement Syndrome The Golden Years How to talk to your kids about terrorism Girl Strong Ben Carson Positive Reinforcement How prevalent is domestic violence History Chores for Teens Sexual Abuse Communication techniques for couples Prom safety Apps for Teens Marijuana Communication Setting Boundaries with Adult Children Chad McCoy Ridley Scott AARP Mild-Depression self-sabotage non-verbal communication Suicide Discipline Prescription Drugs Anger Jackie Shaw Annie Sullivan Emotional Development Self-Esteem Divorce with minor children Normalcy Procrastination Help for panic and anxiety 5 Love Languages Back to School Managing substance abuse How to manage anxiety ADHD Family Theory Captain of Your Ship Community Suicide Prevention Programs Micro-aggression MEDITERRANEAN DIET Depression Co-Parenting Michael Jackson Grounded Hope Teen Jobs Panic attacks Scapegoating fads Childhood depression Summer Plans for Teens Political bias Suicide Prevention for Teens Amanda Percival Facebook Edmond Character Council Opiods Americans with Disabilities Act Boundaries Is therapy forever Freshman Year parenting college age kids Panic Disorder Twitter Al McCormick Technology Family Systems Theory Instagram How long should counseling take Detox Diet Holiday stress Panic THE PALEO DIET Joshua and Rebecca Weigel Culture Divorce Parenting Heroin in the Suburbs Oklahoma Statute on Marijuana Parent peer pressure Gun violence and mental health Aggregated News for Teens 13 Reasons Why NOT Relationships responsibility Bong Disability Social anxiety Fidget Spinners Risk taking Personality Test Golden Child How to control panic attacks School Child Abuse Drinking in high school Setting Boundaries for Your Teen The Martian Book HB 2249 College Transitions Teens and Smartphones Summer Prevention School Anxiety Communicating with your child Retirement Parkland Shooter 710 Fear Butane Hask Oil Twenty Somethings College Teenage perception of drug use Therapy Negative Thinking Prom guidelines for teens The Martian Movie Grandparenting Disasters Andy Weir Independent Living goals Exercise treatment for depression Butane Honey Oil Edmond drug use Decision-Making The Amazing Race Edmond Choices Waxing Limitations of counseling Heroin Crisis Grandparent Initiative privilege Reading Codependency Helen Keller Spanking What to do when you are laid off Edmond Family Counseling Suicide Prevention Recommendations Strong Willed Child Positive Thinking Call of Duty How to recognize domestic violence Teens and cell phones Learning Disabilites Teens and Time Management John Goetz Brain Research ADA Children Unemployment Isolation in teens Presidential debate Divorce School Self Investment Tetra-Amelia Syndrome Teens Use of Technology Cell Phones Snapchat Belinda Crosier What Matters Most Program New year’s resolution Impact of Suicide Stress Learning high school Great Depression Edmond Municipal Court Tumblr Siblings in Conflict Working Parents The Miracle Worker Trauma Misconceptions of Smoking Marijuana Positive Illusions United States Drug Enforcement Agency Drug Use Changing Problem Behavior College Campus Darcy McConnell Prom Developmentally appropriate strategies for grief counseling Drug Abuse Sanjay Gupta Drugs brain Will counseling work quickly Movies for Teens What Really Matters Parenting with purpose Young Adults Retirement Planning Time Management Addiction What is domestic violence Gender Roles Wax spring Conflict Happiness GirlStrong Eating Disorder When Teens Should Get a Cell Phone Child Development Elizabeth Loftus Oklahoma drug use Marriage counseling James Dobson Domestic violence resources Emotions Holidays How common are panic attacks How many sessions do I need Grandparents as parents Millenials Parenting through Divorce Self Image Parenting and Cell Phones Teenagers Unemployment and depression Legalization of Marijuana diet Teenage Boys HK pen Medical Use of Marijuana in Oklahoma Family Roles Lee Daniel Kravetz Funding Teen Safety Death Confidentiality Peers Oklahoma Department of Human Services The Butterfly Circus Audrey Woods World Health Organization Teen Parenting Teen Suicide Food Allergies list Nutrition and stress Jay Asher Dr. Ben Carson Alcohol Early Treatment of Depression College Age Children Disciplining Teens Depression and social media Newsletter Speaker Listener Technique Parenting Teenagers Political Correctness

Archive

Call Us Now!