Home 9 Uncategorized 9 Eat Smart, Feel Better: Nutritional Choices that Boost Gut and Brain Health

Eat Smart, Feel Better: Nutritional Choices that Boost Gut and Brain Health

Jul 1, 2024 | Uncategorized

Blog post written by Susie Roberts, MS, RDN, LD. Susie is a trainer with Employee & Family Resources.
Gut health is grabbing headlines and piquing scientists’ interest— and for good reason! Research is revealing its critical role in our overall health. Inside your digestive system, there’s a complex ecosystem: the gut microbiome. It consists of trillions of microorganisms: bacteria, viruses, and fungi. These tiny inhabitants play a significant part in how your body functions.

What you eat, your lifestyle, your age, and even your genes influence this microbiome. Remarkably, this microscopic world not only aids digestion but also impacts everything from your brain function to your heart health and central nervous system, influencing everything from how you think to how you feel.

So, how can you nurture your gut microbiome and feel the positive benefits throughout your body? Let’s dive in!

What Lives in Your Gut and Why It Matters

Most of the helpful bacteria, viruses, and fungi that make up your gut microbiome live in your large intestine, also known as the colon. The key to reaping the benefits of a healthy biome today and as you age? Microbiome diversity!

What Foods are Beneficial to Your Gut?

Foods rich in prebiotics and probiotics keep your gut in good shape. In addition to the basics— a healthy balance of fruits, vegetables, proteins, whole grains, dairy, and healthy fats— try to incorporate at least one prebiotic and probiotic food each day. These nutrients are essential to building and maintaining a healthy, diverse gut bacteria necessary to making your digestion run smoothly and fortifying your overall health.

Prebiotics

Prebiotics are a type of fiber that your body doesn’t digest. Instead, they travel through your small intestine to their final destination: the large intestine. Once there, they feed your gut biome’s healthy bacteria.

Where to find prebiotics: You can get prebiotics from foods like:

  • Garlic
  • Onions, leeks, and asparagus
  • Bananas, apples, and avocados
  • Oats and flaxseed

Probiotics

Probiotics are foods that are actually full of live, healthy bacteria. Eating them boosts the number of good bacteria in your gut.

Where to find probiotics: You can get probiotics from probiotic-rich foods like:

  • Yogurt and kefir
  • Sauerkraut and kimchi
  • Tempeh
  • Certain cheeses that have live cultures

Considering Prebiotic and Probiotic Supplements?

You might have noticed a variety of prebiotic and probiotic supplements in the aisles at your local grocery store. Buyer beware! Unlike medicines, these supplements aren’t subject to FDA approval before hitting the shelves— often, the benefits listed on the bottle are far from guaranteed.

How to Choose Supplements Safely

If you decide to try a supplement, make sure it’s third-party certified. This means an independent lab has tested the product and confirmed that what’s on the label matches what’s in the bottle. This helps you know the supplement contains the listed ingredients.

How Food Affects Your Mind and Mood

What you eat (or do not eat) influences how you think and feel. Certain nutrients like healthy fats found in avocado, nuts, and olive oil are necessary for your body to produce hormones and your brain to synthesize neurotransmitters that work to lower stress, anxiety, and depression.

Nutrients That Boost Your Gut Health + Mental Well-Being:

  • Magnesium: Helps your body create energy, balance hormones, and regulate your body’s functions. Eat more: avocados, beans, dairy, bananas, leafy greens, nuts, and whole grains.
  • Omega-3 Fatty Acids (DHA and EPA): Essential for brain health, these fats help your nerve cells (the brain/body messengers) function and neurotransmitter regulation, helping lessen stress and anxiety. Good sources: fatty fish like salmon and mackerel as well as walnuts, flax seeds, and chia seeds.
  • B Vitamins:  Important for your nervous system (your body’s communication network consisting of brain, spinal cord, and nerves), metabolism, red blood cell formation (delivers oxygen and transports waste), and improved cognition, and can help manage stress hormone levels. Find them in: leafy greens, asparagus, beans, meat, dairy, enriched grains, and seafood.
  • Vitamin C: Not having enough can affect brain chemicals like dopamine (associated with happiness, focus, and calmness) and serotonin (associated with satisfaction, pleasure, and motivation), which influence mood. Vitamin C is a key antioxidant that fights inflammation. Where to find it: citrus fruits, vegetables, and their juices.
  • Vitamin D:  Plays a role in regulating your nervous system. Sources include: trout, salmon, fortified milk and cereals, and egg yolks.
  • Zinc: Essential for neurotransmission (or carrying chemical messages) and maintaining brain cell membrane integrity (important for protection and regulation). A zinc deficiency may lead to trouble managing stress and anxiety. Get more from:  beans and peas, beef, dairy products, fortified cereals, nuts, poultry, shellfish, and whole grains.

Simple Steps to Boost Your Health and Happiness

Want to feel your best both physically and mentally? Here are some easy tips to follow:

1. Eat Well

Boost your energy levels by consuming whole and minimally processed foods. Add foods that feed and grow your good gut bacteria, like those with prebiotics or probiotics.

2. Drink Up

Keep yourself hydrated mainly with water, but milk and 100% fruit juices are good too.  Aim to avoid drinks with a lot of added sugar.

3. Treat Yourself

Sometimes a little comfort food is just what you need. Whether it’s the taste, the texture, or the memories they bring back, treat yourself now and then.

4. Check In

Monitor your mental health over time through:

  1. Self-Reflection: Ask yourself some hard questions about how you’re feeling, what emotions you’re experiencing, and if there are areas for concern. Give yourself enough time and space to process  what’s going on emotionally; allow adequate time to answer honestly.
  2. Daily Mood Scale: Regularly assess your feelings using a scale of 1 to 10 – make sure to do this at the same time each day for consistency and to help you pinpoint any patterns.
  3. Keep a Journal: Write down your daily mood (high and low), feelings, monitor your sleep patterns, note how you’re caring for yourself, your social activities, and your physical activity. This journal can help you track changes over time.

By following these steps, you can ensure you’re taking good care of both your body and mind, and track your  growth over time!

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

How Much Caffeine Am I Really Getting

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Current Caffeine Consumption Trends.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

How Can I Boost My Energy Naturally.

Q: So, what are your final thoughts on caffeine?
A:  Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.

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