11/15 Holiday Foods: Can you indulge?

To begin with, a little background on nutrition and the brain. The brain needs special materials to survive, things like glucose, vitamins, minerals, and other essential chemicals. By eating the right foods, the brain can grow new connections, as well as add myelin to axons (which help speed processing in the brain). Some of the terms related to nutrition include:

· Amino acids: building blocks of proteins

· Protein: A large molecule made from amino acids.

· Vitamin: Substance from food which enables function

· Essential vitamin and minerals: Needed by the body, but not produced. So these materials must be ingested as food.

· Lipids (fats): Essential for brain function. Most important ones are the Omega 3 and Omega 6 fatty acids. Diets without Omega 3 can cause learning, motivation and motor problems, and can affect the neurotransmitters dopamine and serotonin. Omega 6 fatty acids are important for brain function, affecting neurotransmitter release and the ability of neurons to use glucose.

Neurotransmitters are chemicals that are released from one neuron and then join receptors at a second neuron. They are especially important in the brain. Some of the neurotransmitters in the brain include: (Synapses, 2010)

· Acetylcholine: Involved in wakefulness, attentiveness, anger, aggression, sexuality, and thirst. A decrease in acetylcholine is seen in Alzheimer’s disease.

· Dopamine: Controls movement and posture, also modulates mood and assists in positive reinforcement and dependency. The loss of dopamine causes rigidity seen in Parkinson’s.

· GABA: Contributes to motor control, vision and cortical functions. It also regulates anxiety.

· Glutamate: Associated with learning and memory

· Norepinephrine: Important for attentiveness, emotions, sleeping, dreaming and learning. When released as a hormone, it causes blood vessels to contract and heart rate to increase. It is associated with mood disorders such as manic depression.

· Serotonin: Regulates body temperature, sleep, mood, appetite and pain. Imbalances in serotonin can result in depression, suicide, impulsiveness and aggressiveness.

Our brain is always on, which means that we need a constant supply of fuel. The fuel used by the brain is the foods we eat. The type of food can directly affect the structure and function of your brain, and even your mood. High quality foods with vitamins, minerals and antioxidants nourish the brain and protect it from oxidative stress, while low-premium foods can be harmful to the brain. Multiple studies have found a correlation in diets high in refined sugars and impaired brain function.

For an example of how diet may affect mood and mental functions, we can begin with serotonin. This neurotransmitter regulates sleep and appetite, helps with mood and inhibits pain. About 95% of our serotonin is produced in the gastrointestinal tract, which is lined with about a hundred million nerve cells (neurons). The function of these neurons is influenced by the “good bacteria” in your intestines. These bacteria protect the lining of your intestines and provide a barrier against toxins and “bad” bacteria. They can limit inflammation, improve absorption of nutrients, and activate neural pathways between the gut and the brain.

Research has shown that probiotics for some may improve anxiety, perception of stress and mental outlook as compared with those who do not take them. However, probiotics as supplements may not do the trick, as some studies have shown that they pass directly through the dietary system instead of colonizing in the gut. A food source is always a better source.

Also, studies have also shown a lower risk of depression (25% to 35%) in people who consume the Mediterranean diet and the typical Japanese diet (as opposed to the “Western” diet). Scientists attribute this to the vegetables, fruits, unprocessed grains, and fish with only modest amounts of lean meats and dairy. They also are low in processed and refined sugars. They may also be fermented, which is a natural probiotic.

Category 1: Foods with instant effects

Some foods which promote instant effects. These foods include coffee, sugar, some spices and some drugs (like alcohol, nicotine and marijuana). The effect varies on how much of the food reaches the brain to produce an effect that we can notice and associate with consuming that food. With alcohol, nicotine and marijuana, this may happen rather quickly. However, for things like sugar and spices, the effect may not be immediate. For example, nutmeg is a hallucinatory substance. To reach this level, you need to ingest the entire canister, which will produce a terrible case of diarrhea and hallucinations lasting up to 24 hours.

Category 3: Slow acting, life-time dosing nutrients

This third category includes those slow acting nutrients. These foods include anti-oxidants such as fruits and vegetables, fish and olive oil, fruit juices, anti-inflammatory plants and drugs like aspirin, cinnamon, spices, nicotine, caffeine and chocolate. The foods also include fat soluble vitamins, nuts, legumes, beer and red wine. Those who ingest these regularly do not report sudden changes in their thinking or moods (unless they consume a large amount at once), but they do benefit from regular consumption over the life span. The reason behind their success is that these foods protect the brain against the one thing that we can’t avoid: oxygen. Because we eat, we consume oxygen. Because we consume oxygen, we age. People who live the longest tend to eat food rich in anti-oxidants, or simply eat less food.

We have seen that food and mood are directly related. So, what can you do to avoid the guilt/challenges/anxiety associated with holiday food? Here were some suggestions offered by personal trainer Peter Baker:

· Don’t punish yourself with exercise: Eating is social and psychological. It should not be demonized, and you do not need to punish yourself for that extra helping of pumpkin pie.

· Most holiday food is not that bad for you: Pumpkin pie contains pumpkin, a nutrient dense food with Vitamin A, Potassium and Vitamin C. Green beans have Vitamin C and fiber, even if they may also have some French fried onions and cream of mushroom soup. Turkey is low in fat and high in protein. And sweet potatoes are loaded with Vitamins A and B-6. So eat those foods (in moderation) and don’t feel guilty!

· Don’t keep track of calories during holiday meals. Try to keep everything in reasonable amounts, but no need to account for every calorie.

· Remember that holidays are for social gatherings and are supposed to be fun.

Nearly all our lessons deal with controlling your weight for better brain health. Holidays can sabotage your efforts, especially when you consider that a typical holiday meal can have more than 3,000 calories (source). But you can do some things to prevent weight gain from those holiday parties. Here are some ideas:

· Take a lap: When you arrive, take a tour to survey the options. Then consider if that food is worth it.

· Every bite counts: Just because you take a bite here and a forkful there, this can lead to extra calories. Put your snacks on one plate to help manage the amount.

· Eat the quality calories early: Load up with raw or steamed vegetables and grilled proteins before moving to the indulgent items.

· Be mindful: Pay attention to what you are eating, focusing on the texture, flavor, color, and presentation.

· Consider yellow light and green light foods: Indulge in fresh fruits and veggies, sushi, nuts, and olives while using caution with cheese, thick sauces, sweet treats and alcohol

· Consider a time out: After eating a plate, consider whether you are hungry before going for another.

· Eat dessert: It is a holiday after all, and there is no need to feel deprived.