Stress is a human adaptive response involving complex, yet fascinating physiological and psychological mechanisms. 

Stress has been designed for our daily survival as species, however, when stress becomes the only response we can lean on to live our lives we may find ourselves trapped in a loop with detrimental effects to our overall health and wellbeing.

Exposure to intense, repetitive and prolonged stress (chronic stress) tells our bodies and minds to continue to respond with stress, even when the stressful event is no longer present. Our bodies will not only adapt to cope with higher levels of stress, but will also continue to release hormones (cortisol and adrenaline) that keep this adaptive physical response or continuous loop going. 

This stress mind-body loop can feed an endless list of physical and mental health issues such as Alzheimer’s disease, Type 2 diabetes, insomnia, IBS, depression and anxiety, but it can also impact our nutritional status, i.e. the essential vitamins and minerals that our bodies need to survive and thrive.

Stress can lead to prolonged release of the stress hormone cortisol, impacting the ability of our brains and adrenal glands to regulate it. In turn, excessive cortisol creates inflammation and weakens our immune system.

Nonetheless, stress responses are a key part of our body’s ability to self-regulate and bring itself to a state of homeostasis. Think about stress as a continuum, varying from positive stress-resilient responses to negative ill-health stress responses. As we navigate through this continuum day by day, nutrition and lifestyle can become one of our best allies in helping to minimise the negative effects of this loop, if not stop it completely.

A diet rich in omega-3 fats, vitamin E, magnesium, folic acid and vitamin B6 has been associated with positive benefits with regards to stress resilience. Omega-3 fats can be found in oily fish, flaxseeds and walnuts; vitamin E in olive oil, olives, avocados, nuts and seeds; magnesium in almonds, bananas and dark green leafy vegetables such as kale and broccoli; folic acid in organ meats, spinach and beans; and B6 in chicken, salmon, chickpeas and sunflower seeds. These nutrients can help by regulating our stress response, balancing our hormones, strengthening our immune system and protecting our brain function and mental wellbeing.

Eating processed and refined foods with a higher number of calories and lower nutrient content (e.g. sugar, alcohol, saturated and trans-fats), can make us feel increasingly tired, irritable, anxious and lacking attention and focus. These foods can cause our blood sugar levels to rise quickly then drop suddenly like a rollercoaster ride. A simple change to more nutrient-dense meals and foods, i.e. foods with a high level of essential vitamins and minerals and other nutrients, such as protein, fibre and complex carbohydrates can be very supportive for the body during times of stress.

A lifestyle that includes regular exercise, restorative sleep and rest, emotional support, positive social interactions and relationships, and plenty of laughter, fun and creativity can also help boost our resilience to stress and adversities and support a shift whereby stress is no longer perceived as a permanent threat but as an adaptive bio-psychological response.

With thanks to our volunteer, Catia Soares, for this article. Catia is a Psychologist and Nutritional Therapist with more than 11 years experience in the field.

March is caffeine awareness month. Coffee is one of the commonest forms in which caffeine is consumed daily. In the UK alone, it is estimated that nearly 100 million cups of coffee are consumed per day. Despite coffee’s popularity, there remains much conflicting scientific evidence regarding the benefits and potential downsides of drinking coffee, and the impact of caffeine on brain health.

Caffeine is a psychoactive substance, which may increase alertness and arousal, and therefore enhance cognitive performance. Long term coffee consumption across the lifespan has been associated with a decreased risk of developing Alzheimer’s disease and Parkinson’s disease. These findings may be explained by some of the phytochemicals present in coffee, which may exert protective effects. 

Coffee has been indicated to modulate dopamine-mediated responses related to cognition and movement, which may have some preventative and ameliorative effects in Parkinson’s disease.  In Alzheimer’s, coffee has been suggested to decrease the accumulation of beta-amyloid, a key marker of Alzheimer’s, when >2 cups per day were consumed. However, positive results with respect to coffee and Alzheimer’s risk reduction specifically have not been observed consistently across studies, and therefore further research is merited. Additionally, caffeine consumption may disrupt sleep, depending on the time of day that it is consumed. This could theoretically increase risk of Alzheimer’s disease development long term as sleep is essential for the functioning of the glymphatic system, which is involved in beta amyloid clearance. 

Daily consumption of caffeine over 600 mg could have a detrimental impact on the heart-brain axis, via increasing serum homocysteine and cholesterol levels. Furthermore, higher intakes of caffeine have also been suggested to increase anxiety, restlessness and cause gastrointestinal disturbances. 

Caffeine increases levels of dopamine, a neurotransmitter, involved in experiencing pleasure, and also involved in the biology of addiction. Addiction to coffee, and therefore caffeine, is prevalent, and can manifest with a variety of withdrawal symptoms, including headaches, tiredness and irritability. Coffee should therefore be enjoyed in moderation, at no more than 200 mg in one sitting (around 2½ cups of coffee) or 400 mg overall daily (which equates to 5 cups of coffee). 

Current NHS guidelines suggest that no more than 200mg of caffeine should be consumed daily during pregnancy. Notably, the British Medical Journal has recently challenged this view based on findings from observational studies, which suggest that caffeine should be avoided completely whilst trying to conceive and during pregnancy, as it may increase incidences of miscarriage, stillbirth and adverse pregnancy outcomes. 

In conclusion, individuals should moderate their consumption of coffee, and caffeine. If sensitive to the effects of caffeine, trying to become pregnant, or pregnant, individuals should consider caffeine free alternatives to coffee. A further caveat specifically for pregnancy is that some caffeine free herbal teas should only be consumed in small amounts, and some must be avoided completely, in pregnancy, and the advice of a midwife or physician should be sought if needed. 

Our latest blog explores specific nutrients and dietary patterns that are most supportive of female brain health across the lifespan.

Premenstruation

The age at which periods begin varies from female to female. Therefore it is highly beneficial to establish a varied diet from an early age, with a wide range of colourful vegetables and fruits, nuts, seeds, pulses and essential fats from nutritious sources such as oily fish and unprocessed olive and coconut oils. This will help to set the foundations for key nutrients, which will support female hormone health, as well as brain and overall health, across the lifespan.  

Menstruation

Periods normally begin between the ages of 10-16, although they can begin at a younger age, due to genetic and environmental factors. Periods onset may also be delayed to a later age in individuals who have a family history of late-onset periods, are doing large amounts of exercise, experience stress, are underweight, or have an eating disorder or health condition affecting the ovaries. 

Some key nutrients for menstruating women include:

Iron

The average blood loss experienced across a period is estimated to be between 3-5 tbsps of blood, and iron loss may occur at varying degrees depending on heaviness of the period blood flow. It is therefore imperative to ensure iron levels are maintained across a woman’s lifespan. Females with iron deficiency may manifest with symptoms such as pale skin, low energy, failure to thrive, reduced appetite and behavioural and emotional issues. 

Females with iron deficiency may also have higher risk of developing depression and anxiety, because deficiency of iron causes altered levels of serotonin and dopamine. Serotonin and dopamine are two neurotransmitters involved in mood regulation. Furthermore, iron deficiency results in alteration to balances of the neurotransmitters glutamate and GABA, which have an excitatory and calming effect on the nervous system, respectively. Iron status should be monitored and supported through nutrition and, if required, supplementation throughout a woman’s menstrual life. 

Fats 

Consuming fats is essential for female hormone health. Oestrogen and progesterone, hormones involved in the female reproductive system, are synthesised from cholesterol. There has been a focus in the last few decades on cholesterol levels that are too high. However, it is equally important, but perhaps less discussed, to ensure that cholesterol levels do not become too low, as this can impact on female hormone balance. Female adolescents following low fat diets, or diagnosed with an eating disorder, are particularly at risk of experiencing hormonal imbalance, for this reason.  

Women should ensure they are consuming monounsaturated fats, such as avocado and olive oil, and polyunsaturated fats, such as omega-3. Research has demonstrated that omega-3 is involved in modulating mood, memory and cognition. The role of omega-3 in supporting the gut-brain axis is also an important consideration. Omega-3 fats are essential for increasing and maintaining levels of beneficial bacteria in the gut microbiome. Some strains of beneficial gut bacteria are involved in the synthesis of neurotransmitters such as serotonin, dopamine and GABA, which are all involved in modulating mood. This provides one possible explanatory mechanism for why omega-3 may be supportive of mental well being during a woman’s cycle, as low serotonin and dopamine levels have been suggested to be associated with some symptoms of PMS and PMDD. Furthermore, in a recent study women with PMS who were administered omega-3 fatty acids were observed to experience fewer symptoms long term.

Omega-3 fats, in the forms of EPA and DHA, are found in oily fish such as salmon and mackerel, as well as in algae. They are also found in walnuts and flaxseeds, in the form of ALA. However, it should be noted that the body has to convert ALA into DHA and EPA, forms the brain can utilise more readily. This conversion process is not particularly efficient, but recent research has suggested that this conversion pathway can be enhanced by curcumin, which is found in turmeric. Although these findings hold promise for the potential role of curcumin, and possibly other polyphenols, in supporting ALA conversion, further research is required to explore these findings in humans.

Zinc

An emerging area of research is the role of zinc in supporting women’s hormone health. A recent randomised double blinded control trial indicated that women with PMS who were administered zinc sulphate were observed to experience significant improvement to PMS symptom severity and improvement to quality of life. These findings were further supported in a 2020 study on female university students. An additional study demonstrated that zinc supplementation had a significant impact on reducing physical and psychological symptoms of PMS, as well as increasing levels of BDNF (brain derived neurotrophic factor), a key molecule in the brain involved in learning and memory, and reducing oxidative stress, a major trigger for inflammatory processes.

Menopause

Menopause is a normal part of a woman’s natural ageing process. It normally occurs between the ages of 45-55. However, premature menopause affects 1 in 100 women, and may occur due to genetic and environmental factors, including early menarche and heavy alcohol consumption throughout life.

Role of Oestrogen and Homocysteine in Women’s Increased Risk of Cognitive Decline Postmenopausally

The nutrition research and strategies discussed above are of merit to continue throughout menopause due to their role in supporting female hormone health, as well as the gut-brain-axis. A key consideration for menopause and brain health is that women’s risk of developing Alzheimer’s disease increases. One hypothesis is that changes in levels of oestrogen and subsequent impact on the brain’s bioenergetic system may decrease metabolic activity and increase deposit of a key marker of Alzheimer’s disease, beta-amyloid.  Recent research has also indicated that levels of homocysteine, a marker involved in neurological diseases such as Alzheimer’s disease, rise in response to a fall in oestrogen levels during the menopause.

B Vitamins, Omega-3 and Zinc 

Research has indicated that increasing levels of folate and B12, as well as omega-3, may help to reduce levels of homocysteine. This can be done through increasing consumption of green leafy vegetables (folate), chicken and fish (B12) and oily fish (omega-3), as well as through supplementation of these nutrients (particularly B12 and omega-3 if vegetarian or vegan). Furthermore, recent research has highlighted the key role of zinc in significantly reducing concentrations of homocysteine. This may be due to its synergistic relationship with folate and B12. 

Mediterranean Diet

Following the Mediterranean diet, which involves consuming extra-virgin olive oil, vegetables, fruits, legumes, pulses, nuts and oily fish, may be particularly supportive during menopause. The European Menopause and Andropause Society has also recently proposed the Mediterranean diet as an appropriate dietary pattern post-menopause, as it may help to reduce cognitive decline, cardiovascular and metabolic diseases, which are both risk factors for Alzheimer’s disease. An additional food of note, which can be incorporated into a Mediterranean diet, is flaxseed, which has been specifically shown to support women during and post menopause. This is possibly due to flaxseed’s omega-3 content (ALA), as well as lignan content, which may help to modulate oestrogen levels. 

Manganese

An area of emerging research is manganese levels and menopause. A recent study  indicated that alterations in blood levels of manganese occur before and during menopause. Manganese is a micronutrient required for insulin secretion and blood glucose balance, as well as modulating the body’s endogenous antioxidant systems and thereby reducing oxidative stress, as well as the homeostasis of neurotransmitters such as dopamine, glutamate, and GABA. Further research is required to explore the full mechanisms through which manganese is involved in the menopause, and how altered levels may impact on female brain health.

Notably, many women opt during this stage of life to take hormone replacement therapies (HRT). A recent study published in the British Medical Journal has demonstrated that some types of HRT may increase risk of developing Alzheimer’s disease when used long term. Individuals should consult their doctor before beginning HRT, particularly raising any concerns if they have a family history of Alzheimer’s disease, or exhibiting symptoms of cognitive decline. 

Disclaimer: Always consult your doctor or a qualified healthcare practitioner if you are experiencing any symptoms that concern you, such as unexpected period cessation, heavy blood loss, mood swings or memory loss. Also always consult a qualified healthcare practitioner before beginning any new supplement regimen.

You may not be surprised to know that what is good for the heart is good for the brain, and vice versa. This is because, like many other body systems, there is a bidirectional relationship between the cardiovascular and nervous systems, referred to as the “heart-brain axis” or HBA.

This is still a fairly new and emerging area, but so far research has suggested that the HBA  involves a complex network of neurological, biochemical, biophysical and energetic crossover between the nervous and cardiovascular systems.

The heart possesses its own intrinsic cardiac nervous system, populated by 40,000 neurons, sometimes referred to as the “heart brain”. This heart brain has the capacity to send signals to regions of the brain, such as the medulla, hypothalamus, thalamus, and amygdala and the cerebral cortex.

Furthermore, the vagus nerve acts as a go between, carrying information from the heart to the brain, and vagal stimulation by the heart has been indicated to be involved in neurological processes such as pain perception (nociception). 

This intrinsic link between the heart and brain is further evidenced by how cardiac dysfunction has been identified as a predictor for cerebrovascular events. Cardiovascular disease has also  been demonstrated to increase the risk of Alzheimer’s disease, due to shared vascular pathologies.  

3 Key Nutrients for Supporting the Heart-Brain Axis

Prebiotics and Probiotics

The health of the gut is essential for both the health of the brain and the heart. Imbalances in the composition of gut bacteria have been associated with increased risk of cardiovascular disease and Alzheimer’s disease.

Beneficial bacteria can be increased in the gut through consuming probiotic foods, such as fermented rye sourdough, kimchi, kefir, sauerkraut and kombucha. Prebiotics are a type of dietary fibre, which help to feed and maintain beneficial bacteria in the gut. Vegetables such as broccoli, onions and leeks are great ways to increase prebiotic fibre in the diet, as are Jerusalem artichokes, chicory and garlic.   

Polyphenols

Polyphenols are naturally occurring compounds in plants, which have been shown to have antioxidant and anti-inflammatory properties. Polyphenols can be enjoyed by increasing consumption of a wide array of colourful fruits and vegetables. Government guidelines suggest 5 portions per day. However, recent research has indicated that individuals with the lowest risk of cardiovascular disease development consumed 10 x 80g portions per day.

Try to include plenty of colourful fruit and vegetables such as blueberries, aubergine, raspberries, red grapes, peppers, red onions, spinach and carrots to ensure you are consuming a wide range of polyphenols. Raw cacao, dark chocolate (85% and above) and green tea, and spices such as turmeric and ginger are also excellent ways of increasing polyphenols.

Omega 3 Fatty Acids

Omega 3 fatty acids are important for both heart and brain health due to their anti-inflammatory properties. The Bacteroidetes:Firmicutes ratio, which is a marker for gut health and integrity, is an important consideration too. Bacteria from the Bacteroidetes family are able to synthesise vitamins that are vital for brain and heart health, including: B1, B2, B3, folate, B5, B6, B12 and Biotin, many of which are important for reducing homocysteine – a risk factor for both cardiovascular and neurodegenerative diseases.

When the Firmicutes:Bacteroidetes ratio is higher in favour of bacteria from the Firmicutes family, there is lower synthesis of these vitamins. Further, imbalances in the Bacteroidetes:Firmicutes ratio may also increase deposition of Aβ plaques, which is involved in Alzheimer’s development. Additionally, individuals with imbalances in the Firmicutes:Bacteroidetes ratio have also been demonstrated to have increased risk of heart failure.

However, this ratio can be addressed through increasing omega 3 fatty acid consumption. This can be done through increasing consumption of oily fish, and taking either a fish oil or vegan omega 3 (EPA/DHA) supplement.

Like many people, I enjoy a glass of wine or two a few times a week (perhaps more at times of celebration and holidays). Alcohol makes me feel happy, relaxed and sociable, and a little bit of red wine is good for you, isn’t it? “Dry January” hadn’t appealed before, but this year the scientist in me was intrigued to find out if short-term abstinence can really make a difference to brain health.

What I found was genuinely surprising! For healthy people with a moderate or heavy alcohol consumption, a month’s abstinence from alcohol can lead to significant improvements in blood sugar control, blood pressure, weight loss and a reduction in cancer related factors; all of which can affect brain health and mental wellbeing. In addition, moderate drinkers who avoid alcohol for a month will reduce the risk of liver cell damage because oxidative cellular stress is reduced. I couldn’t find any studies that prove this has a knock-on effect on brain health (for obvious reasons), but what is good for the liver is most usually beneficial for the brain too.

I also discovered that good dietary sources of folate and riboflavin (vitamin B₂) may be protective of cognitive function following a period of regular alcohol intake. It does this by helping to reduce homocysteine levels, which is an important biomarker for brain health.

This next bit of information will be disappointing for many people (myself included). The perceived connection between a little bit of red wine and good health is being eroded by science. Yes, red grapes and red wine contain a polyphenol called resveratrol that has been found to be beneficial for rat brains, but research doesn’t support the view that drinking wine is as beneficial for human cognition as eating the grapes. 

With all this in mind, how to approach lifestyle change, even if short-term? For me, I prefer to slowly reduce consumption in order to give my liver and brain a chance to wind down naturally. For others, it’s easier to get started knowing that others are doing it too. Whichever route you choose, research does show that as soon as we reduce our alcohol consumption and initiate some longer-term changes like eating well and taking more exercise, the sooner we can feel more energised and develop healthier drinking patterns!

I’ve changed my mind about Dry January. It’s not about depriving ourselves of enjoyment, it’s about getting ourselves and our brain back in harmony so we can make 2022 an awesome year. This January I will be raising a glass of elderflower cordial and saying “Cheers” to that!

With thanks to Tracey Hipkiss, Food for the Brain Volunteer, for this article.

Turkey, salmon and Brazil nuts are familiar Christmas fayre that also happen to be excellent sources of proteins, B vitamins and the essential element selenium. All these nutrients have been linked to maintaining brain health, but the selenium content of our food is attracting new scientific interest because it is an essential factor in our diet that helps to remove hydrogen peroxide from in and around cells. Hydrogen peroxide is produced during normal cell function, but it has the potential to damage brain cells if it builds up.

Only a very small amount of selenium is required for good health and sufficiency is easily achieved from a healthy balanced diet that has been derived from well managed soils. However, a recent study revealed that approximately 50% of women and 25% of men living in the UK may not be reaching the lower recommended dietary intake for selenium.

Surprisingly, just one Brazil nut a day (about 5g) will give your selenium intake a good boost!

A Brazil nut provides roughly 12.7 micrograms (mcg) of selenium (according to the UK Food Standards Agency dataset). Therefore, two a day should make good progress towards reaching the UK government recommended intake (75mcg per day for adult males and 60mcg per day for adult females). Brazil nuts vary enormously in selenium content; do check the nutritional information on the packet. For comparison, a 100g serving of salmon provides approximately 21mcg selenium and a 100g serving of turkey provides approximately 14mcg selenium.

What is the relevance of selenium rich foods to brain health? 

Studies suggest that there is an intriguing connection between Alzheimer’s disease and selenium insufficiency. A small preliminary trial has revealed surprising results; consuming one Brazil nut daily for 6 months was sufficient to have a positive effect on some cognitive function in older adults with mild cognitive impairment. More research is underway.

A word of warning though: be aware that eating too many Brazil nuts and taking a supplement will move you towards the limit of safe intake for selenium. The currently accepted safe level for selenium is below 450mcg a day for a 60kg adult. Ask your healthcare provider to check your selenium status before taking a supplement.

It wouldn’t be Christmas without sprouts!

Brussels sprouts and the other cruciferous vegetables such as broccoli and cauliflower are a fantastic source of many nutrients including vitamin K, folate and carotenoids. The signature ‘bitter’ flavour of cruciferous vegetables is provided by sulphur-containing compounds that are essential for the body to maintain lots of important functions.

Interestingly, sulphur and selenium work alongside each other in every cell throughout the body to remove hydrogen peroxide, a molecule that acts as a trigger for inflammation and may be a contributing factor to neurodegeneration.

Does regular consumption of cruciferous vegetables reduce inflammation and slow-down neurodegeneration in humans? We don’t have the answer yet, but there has been a call for studies to investigate this potentially important link between diet and disease.

Christmas herbs and spices

Spices may seem expensive, but they store well and are useful for adding interesting flavours to food, helping us to use less salt. They provide a host of other health benefits too.

Ginger, allspice, cloves, cinnamon and thyme are synonymous with the warming flavours of Christmas drinks, savoury foods, desserts, sauces and chutneys. Traditional herbal medicine has long valued these spices and herbs as effective aids to digestion, and more recent studies indicate that they have antioxidant, anti-fungal and antibacterial effects too.

It is easy to overlook the significance of herbs and spices in enabling effective digestion because we only use them in very small amounts, but they are a first line of defence that is very useful to reduce some of the challenges faced by our own cells. They may also enhance breakdown and control absorption of the nutrients present in our food.

Effective digestion is necessary to feed our body and brain to keep us healthy and functioning well throughout the year.

Studies suggest that the health benefits from these herbs and spices are not limited to the digestive tract; the complex array of chemicals they contain may work in harmony or in a synergistic way within and around human cells. For example, cinnamon may help to improve blood sugar control and improve lipid profiles for people with type II diabetes and, along with allspice, cloves and thyme, may also be efficient at reducing the formation of glycated proteins. Glycated proteins are a complication of type II diabetes and implicated in ageing and neurodegenerative conditions such as Huntington’s disease and Parkinson’s disease.

Key points

Brazil nuts, turkey and salmon are excellent sources of protein and selenium (Brazil nuts are a rich source of selenium so limit intake to a few a day)

Dietary selenium is essential, and helps to protect against brain cell damage

Human studies suggest that Alzheimer’s disease patients may have a lower selenium status

Ask your doctor to check your selenium status before taking a supplement

Cruciferous vegetables such as Brussels sprouts and broccoli provide important sulphur-compounds that work with selenium to reduce the damage caused by normal inflammatory responses in the body and brain

Try new recipes that help you to incorporate seasonal cruciferous vegetables, herbs and spices in your regular diet throughout the year

Including herbs and spices into our regular diet may indirectly support long-term brain health, but there is currently a lack of evidence for this from human studies

Small amounts of ginger, allspice, cloves, cinnamon and thyme help us to keep healthy by aiding digestion, supplying antioxidants and helping our immune cells to resist bugs

Studies suggest that cinnamon may be helpful to balance blood sugar levels

Alternative uses for Christmas herbs and spices

Infuse a cinnamon stick when you make apple sauce. Serve the spiced apple with yoghurt for a quick dessert or use in a crumble

Add a sprinkle of ground cinnamon when preparing overnight oats for breakfast the next day

Use spices to pump up the flavour of homemade curry sauces, marinades and stir-fries; ginger, allspice, cloves and cinnamon all work well in sweet and savoury recipes.

Make a simple garlic and thyme infused olive oil to use in your cooking: Save an empty jam or pickle jar, wash and dry it thoroughly. Add 1-2 tablespoons dried thyme and the skinned cloves from half a large garlic bulb to the jar, then pour in 250ml extra virgin olive oil. Put on the lid, give it a good shake every day for a week. Leave to infuse at room temperature for a week and then discard the garlic cloves and store the oil in the fridge door. Infused oils go wonderfully with quick cook turkey steaks, fish, drizzled over poached eggs or oven roasted vegetables and a great start when frying onions for a savoury dish

A thyme tea made with a pinch of dried thyme in 250ml of boiling water and left to infuse for 10 minutes then strained before drinking is reviving, helpful for digestion and may also be beneficial if you have a cough or chest infection. Add a squeeze of lemon and a dash of honey for extra flavour

Treat your brain this Christmas… enjoy a dark chocolate coated Brazil nut everyday through the festive season!

With thanks to Tracey Hipkiss, Food for the Brain Volunteer, for this article.

SAD (or seasonal affective disorder) is a sub-form of major depression or bipolar, according to the Diagnostic and Statistical Manual of Mental Disorders, which most commonly occurs during the darker and colder autumn and winter months. Key identified risk factors include: a family history of the disorder, and living at northern latitudes. Specifically women, people with darker skin tones and individuals between the ages of 18 to 30 years of age are most at risk of developing the disorder. In order to have a diagnosis of SAD, the condition must be observed to improve outside of the colder seasons. Depending on the latitude, SAD has a prevalence of 1.9 – 9%. Individuals with lower levels of the metabolism regulating hormone adiponectin have also been observed to be at higher risk of developing SAD.

Nutrition and SAD

Vitamin D has been hypothesised to play a key role in SAD development due to reduced sunlight in northern latitudes during colder months. Additionally, it has been observed that there is a correlation between blood levels of Vitamin D and symptoms of depression, due to reduced levels of the neurotransmitters serotonin and dopamine. Vitamin D has also been hypothesised as being involved in circadian rhythm, which is affected by seasonal changes. However, supplementation of Vitamin D in SAD has yielded mixed results, and further studies are needed in this area.

Practical Interventions for Supporting Individuals with SAD

Due to the prevalence of Vitamin D in depressive conditions, the lack of sunlight during the winter months and the hypothesised role of Vitamin D deficiency in the development of SAD, increasing Vitamin D exposure is potentially of merit. This may be done through the following:

• Consuming foods which are natural sources of Vitamin D, such as oily fish including salmon and mackerel, egg yolks and organic milk and cheese
• Increasing exposure to sunlight in the winter months by being outside, particularly engaging in physical activities and spending time in nature 
• Supplementation of Vitamin D3. The RDA in the UK for Vitamin D is 10 micrograms (µg) or 400 IU. However, some individuals may benefit from supplementing higher levels of this vitamin, particularly if they have a higher BMI, a diagnosed mental health condition or darker skin pigmentation. Baseline levels of Vitamin D as established via blood test, calcium intake, genetics, oestrogen use, dietary fat content and composition, as well as co-existing diseases and medication use may also impact on Vitamin D requirements*.

*Note: before beginning any new supplement regimen, always consult your physician and a qualified nutrition practitioner.

Four years ago I was diagnosed with multiple sclerosis. Diet, vitamin supplementation, exercise, stress reduction and cognitive activity (also known as a brain-healthy lifestyle) have all been shown to significantly improve outcomes in MS – great news, right?! So why is it so hard to keep doing what is right?  As a clinical psychologist I’ve spent years working with people who are finding it difficult to make changes in their lives, despite knowing that ultimately there will be benefits. Below are some of things I have learned along the way and that have helped me navigate a new path towards a brain healthy lifestyle.

Have compassion for where you are at

Our health behaviours depend upon many factors, including what attitudes and ideas about health were laid down in our early life experience. I grew up in a low socioeconomic status inner-city household in the 1990s – I never owned a bike, never saw or heard of anyone “going for a run” and diet was only discussed as a thing you “went on” if you wanted to be thinner (usually before Christmas, so you could eat and drink with abandon during the festive season). Crucially, my family was time-poor, working long hours to make ends meet; active relaxation and ‘self-care’ was not on the agenda.

Unsurprisingly then, I have spent the majority of my adult life replicating what my early-life taught me – working hard, eating for convenience (rather than health) and neglecting balance. It’s easy to be judgemental and regretful about not having made smarter health choices in the past and label ourselves as lazy, reckless or not capable. However, research shows us that self-criticism reduces motivation and leaves us feeling worse, whereas showing ourselves compassion and understanding is much more likely to free us to make changes.  Whatever health and lifestyle choices you made so far, you were doing your best with the information and resources you had at the time.  If your inner voice is harsh and critical, remind them that you have done your best and will continue to do so – that’s all any of us can.

Expect changes to be challenging

Long term behaviour change is difficult to achieve and involves a series of small steps and crucially, ‘failures’. What sets apart people who successfully implement long term change is not an innate ability to stick perfectly to a plan, but the ability to pick oneself up and get back on track when the plan has not…gone to plan! Failing to stick to a healthy lifestyle plan does not mean you are “not capable”, “can’t do it” or “just not into a healthy lifestyle”- it simply means you are a human, not a robot. Try to see all setbacks as an opportunity to learn by asking yourself why it didn’t go to plan and what you can do differently to achieve your goal. 

Set good goals

Good goal setting is the bedrock of many psychological interventions and research shows that it works. My top tips for good goals are

1) Set positive goals about what you want more of (I want to learn one new health recipe) rather than what you want less of (I want to stop eating junk food)

2) Set achievable short term goals that will bring quick benefits, such as sticking to a good sleep routine and regular bedtime for a week – this will set you on the right path and increase your confidence that those longer term and less visible benefits are also achievable

3) Link your goals to your values – list all the reasons why your goals are important to you – including those beyond your own health. When I stopped eating dairy for health reasons I found it really helpful to learn about the ethical and environmental benefits of doing so – whilst these were not my primary motivations, they have become increasingly important to me and serve as further important reasons to stick to my plan. 

Find your support team

It is hard to make change and it can be hard for those around us – my family still object to vegan, oil free meals 4 years down the road. Finding positive reinforcement for the healthy lifestyle you want to adopt can help you stay committed in the face of doubt and objection (whether that be from people around you or inside your own head!). Instagram is a wonderful way to connect with inspiring people who just really LOVE living a healthy lifestyle, sharing tips/recipes/exercises/mindfulness practices/motivation, as are Facebook groups and internet forums. You may also find local groups, like beginners running clubs and yoga classes.

Set yourself up for success

Compassion, goals and encouragement aside – good old practical planning and problem solving will go a long way in facilitating behavioural change. Strategies that I have found useful include –

●  Planning ahead for the week what I will eat and when I will exercise

●  Batch cooking and freezing meals

●  Cooking simple meals on busy days

●  Using a slow cooker and an air fryer for ease and speed

●  Planning exercise for the time of the day when I have most energy

●  Setting reminders in my phone to take supplements

●  Setting a bedtime reminder in my phone for 30 minutes before I want to be in bed

●  Leaving my phone out of the bedroom and my book next to my bed (I read a chapter a night for cognitive stimulation and relaxation)

I hope these tips can help you incorporate changes you want to make!

With thanks to Dr Nicky Hartigan for this article. Dr Nicky is a Clinical Psychologist and Director at HelloSelf, and has recently joined Food for the Brain’s Board of Trustees.

Mental health conditions are on the rise and the statistics speak for themselves: a record 70 million antidepressant prescriptions were handed out in 2018, and an estimated 10 million people will be in need of mental health support in the next five years. Mood can of course be dependent on external factors, but internal factors such as fluctuations in hormones, neurotransmitters and nutrient availability can also exert considerable influence. In light of this, treating the mind and body separately does not make sense. 

Our Second Brain

Far from being distant organs, the gut and brain communicate through a complex network of neural, hormonal and immune pathways and messengers, called the “gut-brain axis”. The integrity of our digestive system directly impacts the information our brain receives, and the quality of the building blocks of the brain tissue itself.  

Poor mental health may be a symptom of imbalances in the gut-brain axis. More  than 100 million nerve cells line our gastrointestinal tract, working independently of our brains. We know that the gut-brain axis is a strong communication mechanism because anxiety and mood changes are correlated with irritable bowel syndrome and functional bowel problems such as constipation, diarrhea, bloating, pain and stomach upset.

Our mood can also be impacted by poor vagal tone. The vagus nerve connects our digestive system to our brain and is the major nerve in our ‘rest and digest’ nervous system. With busy and stressful lifestyles regularly triggering our ‘fight or flight’ response, this vagus nerve may not be functioning well, which can contribute to depression and indigestion. 

Mood and Immunity

The nervous and immune systems work together, with the brain housing specialised immune cells called microglia to help fight infections and clear away damaged cells. When stress is excessive, or when the immune system sends persistent distress signals, the inflammatory response triggered by the immune system has been linked with depression.  

Much of the immune system is housed in our gut, making sense when much of our environmental risk exposure enters the body through our food. Our gut, therefore, needs to be in good shape for our immune system to be working well.  

Maintaining Balance

Our blood sugar levels also impact our mood. Our brain is an energy hungry organ, using 25% of our total energy stores and preferring glucose to carbohydrates to keep it going. If our blood glucose levels are unstable, say from a high carbohydrate diet, this can be stressful for the brain to cope with and can cause mood swings or feeling ‘hangry’.   

Blood sugar swings can also make us feel fatigued and have a detrimental impact on an important protein, BDNF (brain-derived neurotrophic factor) essential for the survival and growth of brain cells. BDNF helps our brain cells communicate and promotes the calming neurotransmitter GABA, levels of which may be low in anxiety sufferers. It also supports how our body makes energy,  and therefore if levels of BDNF are low, we are more likely to feel fatigued, listless and at risk of experiencing mental ill health. 

Top Tip

Keeping our gut healthy with a Mediterranean style diet, abundant in fibre-rich fruit and vegetables, oily Omega-3 rich fish, and wholegrains enriched with B-vitamins, translates into increased brain health, in turn improving our mood and mental health. 

With thanks to Julie Pichler at Vagus Wellbeing for this article. Julie is a registered Nutritional Therapist and delivers our Workplace Wellbeing programme, offering educational and empowering webinars. Julie’s specialism is the gut-brain connection and how food impacts our mood and brain health.

Find out more about our webinars here and how they can support your employees’ mental wellbeing.

When in balance, stress can be helpful. It keeps us motivated, helps us get out of the bed in the morning, and can serve as a warning sign that we need to make some lifestyle changes. Prolonged stress, on the other hand, can have serious consequences for our wellbeing, not least because of its impact on our eating habits and nutritional needs.

Chronic stress increases the body’s metabolic needs, which may result in increased uptake and excretion of nutrients. Chronic stress can therefore increase nutrient requirements, and also exacerbate deficiencies that already exist. 

Furthermore, during periods of prolonged stress, our food choices may alter, causing increased consumption of sugar and processed foods. One reason for this may be reduced time and energy to prepare meals, leading to increased reliance on processed foods and ready meals. 

Another possible reason is that during periods of stress we actually have an in-built preference for higher fat and sugar foods. Theoretically, this mechanism may have been beneficial to early humans during stressful periods such as food scarcity, since fat provides significant calories and sugar affords a quick release of glucose, and therefore energy. However, in modern times, stress can last for significant periods of time, due to work, relationships, financial pressures and other stressors and so can literally tip the scales in the wrong direction.

Moreover, food availability is more abundant: there is an ever growing array of processed foods, microwave meals, as well as high sugar and fat snacks cheaply and readily available. 

Caffeine, from coffee and energy drinks, is also readily available, and often employed as a coping mechanism for stress and stress-related exhaustion. High consumption of caffeine causes blood glucose levels to fluctuate, through increasing cortisol levels and dysregulating insulinotropic polypeptide and GLP-1, which are both involved in regulating appetite control and insulin levels. 

The impact of prolonged stress, therefore, may be weight gain and blood glucose dysregulation, heightening the risk of the development of chronic diseases related to obesity, such as type II diabetes. 

Using Nutrition to Build Resilience

Nutrition can be used as a means of supporting the body during times of stress, increasing resilience, building strength and re-equipping the body with nutrients that may become depleted during periods of chronic stress. 

Research has indicated that magnesium and vitamin B6 may support individuals experiencing stress. A study by Pouteau et al. (2018) indicated that combined supplementation helped to alleviate stress levels in subjects who were experiencing extreme stress. 

A further study by Jahangard et al. (2019) indicated that individuals who were administered omega-3 fatty acids demonstrated reduced markers of psychological and physiological burnout, including decreased cortisol levels, compared with controls. 

Here are some practical ideas for increasing your consumption of these nutrients: 

• Consume green leafy vegetables, nuts and cacao, which are all rich in magnesium
• Take a bath with Epsom salts to increase magnesium levels transdermally 
• Up your vitamin B6 intake with turkey, chickpeas and salmon. Salmon – along with other oily fish – is also a great source of omega 3 fatty acids. Enjoying turkey and salmon with homemade hummus and a colourful salad would be an excellent way of increasing vitamin B6 and omega-3 fatty acids

We hope you find these tips useful. However, if you’re experiencing frequent panic attacks, chronic anxiety and depression, it may be worth seeking some personalised support with an integrative mental health practitioner that can also advise you on your diet. 

Please head to our ‘Seeking Help’ page for more information on organisations and networks you can reach out to.