Boosting Brain Function and Enhancing Mood with Food

Season 8 of the podcast "Chasing Life with Dr. Sanjay Gupta" returns to its roots by delving into a thorough exploration of the brain in various states. Each episode will shine a light on different states such as the distracted brain, the frightened brain, the depressed brain, and others, revealing the inner workings of our minds and how they impact our overall well-being. According to decades of research, the notion that you are what you eat holds true, highlighting the significant influence of nutrition on our health.

Healthy food choices not only enhance overall life expectancy and lower the likelihood of various health conditions like heart disease and cancer but also have a profound impact on both our mental well-being and cognitive abilities. This includes reducing the risk of brain-related ailments such as stroke and dementia, improving our cognitive functioning in the present, and positively influencing our mood and mental health.

But knowing what to eat for brain health is not an easy task, nor is determining how to measure it. We often hear that foods like blueberries, salmon, nuts, and leafy greens are considered brain foods. But what is their actual impact? Are they neuroprotective? Do they enhance our cognitive abilities? Boost alertness? Reduce stress? Promote happiness?

An aerial view of a diverse range of nutritious ingredients suitable for a flexitarian Mediterranean diet. The selection features salmon, chicken breast, canned tuna, beef steak, fresh fruits, vegetables, assorted nuts and seeds, dairy products, olive oil, eggs, and legumes. This high-resolution image was captured in a studio using a SONY A7rII camera and a Zeiss Batis 40mm F2.0 CF lens.

According to a study, combining exercise with this diet can effectively decrease harmful belly fat and provide additional benefits. Dr. Uma Naidoo, a renowned nutritional psychiatrist, has dedicated her career to identifying foods that enhance brain function and positively impact our emotions. She holds multiple roles, including director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, instructor at Harvard Medical School, accomplished author, and personal chef.

Naidoo characterized the burgeoning field as the amalgamation of nutrition and mental health.

"We haven't reached the stage where I can prescribe a specific quantity of blueberries to enhance your mood. However, the scientific evidence is undoubtedly progressing and expanding, enabling us to advise on creating a nutritional psychiatry plate that positively impacts your mood," she shared with Dr. Sanjay Gupta, CNN Chief Medical Correspondent, in a recent episode of his podcast, Chasing Life.

The amount of blueberries or salmon we need to consume daily for mood enhancement remains uncertain. However, Naidoo revealed that the Standard American Diet (SAD), which is commonly consumed by many, does not contribute positively to our mental well-being.

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SAD stands for Standard American Diet, a term used to describe the eating habits of children. It predominantly consists of calorie-rich, nutrient-deficient food options that are abundant in refined carbohydrates, unhealthy fats, and excessive added sugars. Unfortunately, this approach to eating often neglects the inclusion of essential components like fresh fruits, vegetables, whole grains, and lean protein.

"Adding leafy greens and whole foods to our plate, and reducing our consumption of processed fast foods, will lead to improved health for our country," she explained. She also mentioned that ultraprocessed foods are designed to deceive our brains, making it difficult to control our food intake.

To nourish your brain and enhance your mood, Naidoo provides these five tips. For a comprehensive understanding of the brain-boosting benefits of a balanced diet and the impact of food on mood, listen to Naidoo's detailed discussion on Chasing Life.

Eat whole foods to be whole

To ensure a healthy diet, Naidoo suggests that 80% of your food intake should consist of whole, fiber-rich foods like vegetables, fruits, nuts, seeds, legumes, and whole grains with a low glycemic index. Additionally, incorporating healthy fats and high-quality protein is essential. The remaining 20% allows room for indulging in life's pleasures without guilt. By following this 80/20 rule, one can maintain dietary discipline while still enjoying some flexibility and obtaining the necessary nutrients for mental well-being.

Enjoy a rainbow of food choices

Its something that you hear often: Eat an assortment of vegetables and fruits in a wide variety of colors.

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"To enhance the nutritional value of your diet, ensure that you consume a diverse range of colorful plant foods," Naidoo advised. "Various colored plant foods house distinct brain-boosting nutrients like plant polyphenols."

Encouraging individuals to incorporate a variety of vegetables, Naidoo prioritizes cruciferous vegetables, leafy greens, legumes, lentils, and beans instead of potatoes and sweet potatoes.

"Remember to opt for fruits instead of reaching for a candy bar, as they contain natural sugars that are a better choice for your health," she expressed. "It's crucial to recognize that our bodies and brain cells require sugar, so the source of sugar is significant."

Naidoo emphasized that embracing a plant-based diet is beneficial in terms of obtaining an ample amount of fiber, which aids in the maintenance of a strong and vibrant microbiome. This, in turn, positively impacts both the body and mind. Additionally, fiber plays a role in reducing inflammation and promoting mental serenity."

Lean into green food

Fruits and vegetables in all colors of the rainbow are great, but Naidoo pays particular attention to the color green.

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"We are all aware of the numerous benefits that greens provide for our bodies. However, in the field of nutritional psychiatry, it is important to recognize that greens also have a positive impact on our minds," she explained. One key reason for this is the presence of folate, a crucial B vitamin, which serves as a foundational component for essential neurotransmitters such as norepinephrine, serotonin, and dopamine.

The association between folate and a reduction in depressive symptoms, as well as an overall improvement in cognitive function, further emphasizes the importance of incorporating greens into our diet for a happy and clear mind," she stated. To achieve these benefits, she recommends consuming 4 to 6 cups of greens daily, such as spinach, kale, arugula, spring mix, or dandelion greens. Additionally, she highlights arugula as a cruciferous vegetable, making it an excellent choice for salad greens or even as a base for a nutrient-rich pesto.

Develop self-awareness of what you eat

Listen to your body, Naidoo said.

"Mindfulness and self-awareness play a crucial role in maintaining psychological well-being," she emphasized.

"When a certain food fails to make you feel good or perform effectively after consuming it, chances are that there are superior dietary options available. Stay attentive to both your mental health symptoms and how your physical body responds to different foods, and let this bodily intelligence serve as your guide."

To prevent anxiety, it is important to steer clear of foods that can trigger inflammation. According to Naidoo, stress and low mood can be caused by inflammation in the gut, which is often a result of consuming added/refined sugars, processed foods, and industrial seed oils such as soy, corn, and grapeseed.

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Replacing nutrient-poor foods, such as those typically found in a standard Western diet, with an abundance of fruits, vegetables, healthy fats (especially omega-3s), and proteins can help calm the gut and relieve stress in both the body and mind. We hope these five tips will assist you in nourishing your brain to improve your mood. To learn more, listen to the full episode here, where Dr. Uma Naidoo shares her thoughts on two often controversial food groups: carbs and meat. And don't forget to join us next week for a special Halloween episode of the Chasing Life podcast, featuring an interview between Dr. Sanjay Gupta and the "King of Horror" himself, author Stephen King.

CNN Audios Eryn Mathewson contributed to this report.