Published in January 10th, 2010
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The fact that life can be a huge challenge as you get older is just a good reason to think about ways in which you can lead a healthier and more positive lifestyle in the most natural way possible. The good news is that you do not have to look any further than your spoon and fork. It could be as simple as knowing what foods to eat and when to eat them.
Scientists are now proving that what is in the foods you eat can effect the chemical composition of your brain. In other words, what you eat can affect your mood, including your alertness and even your perception of pain. Apparently foods have this ability to change the production or release of neurotransmitters, those chemical messengers that carry information from one nerve cell to another. It is those neurotransmitters which are responsible for your brain telling you bits of information such as I am full, I am nervous about this trip, I am anxious about my son driving.
Previous studies showed that populations in Mediterranean countries have less mental disorders than in those in northern Europe. Now there is a new Spanish study which suggests that part of the explanation may be the food itself, or what we have termed The Mediterranean Diet.
Scientists already know, for example, that foods high in protein tend to make you more alert. Carbohydrates, on the other hand, tend to relax you, which is why we have the term comfort foods. In this 4 year study, participants with the highest Mediterranean diet score were less likely to develop depression than those whose diets were the least in Mediterranean style. In fact, of the nine dietary components, fruits and nuts, legumes and monounsaturated fats were the most closely related to reduced depression risk. Too much dairy and meat had the strongest association with increased risk for depression.
Even though the study was not designed to look at particular fats, there was enough evidence to support that monounsaturated fats, like those in olive oil, help bridge the gap or synapse between nerve cells so that they can communicate with each other. We already know that serotonin regulates mood, anger, aggression, appetite and even some cognitive functions. When serotonin is converted to the hormone melatonin, it helps you sleep. For instance, Prozac and Zoloft are selective serotonin reuptake inhibitors which block the reabsorption of serotonin leaving more work in the synapses.
Since the membranes of our neurons are made of fat, the quality of fat that we eat has an influence on the quality of our neuron membranes. Vitamin B6 and folate, found in vegetables, fruits and nuts and legumes, are all part of the Mediterranean diet and all important to healthy serotonin. The study also reports that the effects of B vitamins and folic acid may reduce depression because it impacts the metabolism of two amino acids, homocysteine and methionine. In other words, this kind of diet can improve blood vessel function, fight inflammation and repair oxygen related cell damage all of which reduces the changes of developing depression.
Practical tip: For the most beneficial effect of either carbohydrate or protein, eat them separately. For instance, the energy boosting effect of protein will be offset if you start out a lunch of fish with a roll which is mostly carbohydrate. Make the protein the first food that you eat, and then go lightly on the carbohydrate if you are looking for mental alertness.
ruthan brodsky is a health and business writer with particular interest and expertise in healthy aging. you are invited to claim her special report about finding reliable health information on the internet. visit http://healthyagingsuccessguide.comhealthy aging success guide
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