Welcome to July, also known as Nutrition Month!
This is a special time dedicated to learning how the foods we eat can help our bodies and minds stay healthy and strong. Since the opening of classes is just a few days away, it’s a perfect opportunity to focus on our health and prepare for the upcoming school year.
Today, we’ll explore the fascinating connection between our gut and brain, how it affects our mental health, and what foods we should eat to stay happy and healthy.
We’ll also discuss how taking care of our health now can benefit us in the future and the importance of sharing healthy meals with the people we love.
The Amazing Gut-Brain Connection
Your gut and brain are in constant communication, engaging in a complex dialogue known as the “gut-brain axis.” This intricate network involves a symphony of signals traveling between your digestive system and your central nervous system.
Much like a well-maintained environment can foster a sense of calm and well-being, a healthy gut microbiome, teeming with beneficial bacteria, sends positive signals to your brain, influencing your mood.
How Your Gut Affects Your Mood
Mental health is all about feeling good in your mind and emotions. When your gut is in good shape, it can actually help your brain feel better too. A healthy gut can help you feel more positive, less stressed, and more focused on your activities.
Studies have shown that the gut microbiota, which is the community of microorganisms living in our intestines, plays a crucial role in our overall health, including mental health. Research indicates that a healthy gut microbiota can influence brain function and behavior. For example, a study published in the journal Gastroenterology found that people with a diverse and balanced gut microbiota were less likely to experience anxiety and depression (Dinan & Cryan, 2017). Another study highlighted that gut-brain interactions are essential for mental well-being, further emphasizing the importance of maintaining a healthy gut microbiota (Liang, Wu, & Jin, 2018).
Foods That Make Your Gut and Brain Happy
So, what can you eat to keep your gut and brain happy? Here are some foods that are great for gut health and brain function and are budget-friendly for Filipinos:
- Bananas: A great source of fiber and potassium, bananas help keep your gut healthy. Bananas contain prebiotics, which promote the growth of good bacteria in the gut (Slavin, 2013).
- Kamote (Sweet Potatoes): Rich in fiber and vitamins, kamote is good for digestion and overall health. Sweet potatoes are high in fiber, which is beneficial for maintaining a healthy gut microbiota (Dahl & Stewart, 2015).
- Malunggay (Moringa): Packed with nutrients, malunggay can be added to soups and dishes for a health boost. Moringa leaves have been shown to have prebiotic effects, supporting gut health (Vergara-Jimenez et al., 2017).
- Oats: High in fiber, oats are excellent for gut health and can be a delicious breakfast. Oats contain beta-glucan, a type of soluble fiber that promotes the growth of beneficial gut bacteria (Whitehead et al., 2014).
- Fish: Such as tilapia and bangus (milkfish), which are rich in omega-3 fatty acids that are good for the brain. Omega-3 fatty acids have anti-inflammatory properties that support gut health (Calder, 2015).
- Water: Staying hydrated is super important for your whole body, including your gut and brain.
Simple Meal Ideas and Snacks:
- Banana and Peanut Butter Sandwich: Use whole wheat bread for added fiber.
- Kamote Fries: Bake sliced kamote with a little olive oil and salt for a healthy snack.
- Malunggay Soup: Add malunggay leaves to a simple chicken soup for a nutritious meal.
- Oatmeal with Fruits: Cook oats with water or milk and top with sliced bananas and a drizzle of honey.
- Grilled Fish with Vegetables: Grill tilapia or bangus and serve with a side of steamed vegetables like broccoli and carrots.
Best Practices for a Healthy Gut and Mind
Keeping your gut and mind healthy isn’t just about eating the right foods. Here are some tips to help you maintain a healthy lifestyle:
- Eat a Variety of Foods: Make sure you eat different kinds of foods to get all the nutrients your body needs.
- Avoid Too Much Sugar and Junk Food: These foods can be bad for your gut and overall health.
- Stay Active: Regular exercise helps keep your body and mind in top shape.
- Get Enough Sleep: Aim for 8-10 hours of sleep each night to help your body and brain rest and recover.
- Spend Time Outdoors and Relax: Fresh air and nature can do wonders for your mood. Try practicing mindfulness or relaxation techniques to stay calm and focused.
Investing in Your Health for a Brighter Future
Taking care of your health now can help you in so many ways in the future. When you eat healthy and stay active, you’ll have better focus and energy for school and other activities. You’ll also build good habits that will last a lifetime, helping you stay strong and healthy as you grow older. Plus, when you feel good, you’re more ready to take on new challenges and adventures.
The Joy of Healthy Meals with Loved Ones
It’s not just about what you eat but also who you eat with. Sharing a healthy meal with your family and friends can be a wonderful experience. Having conversations while eating helps you bond with the people you love and makes meals more enjoyable. It’s a great way to support each other in staying healthy and happy.
Sitting around the table with your family, enjoying a delicious and nutritious meal, and talking about your day, sharing stories, and laughing together not only makes the meal more fun but also strengthens your relationships. When you eat healthy meals together, you’re all supporting each other in making good food choices. These moments of connection and shared happiness are good for both your heart and mind, fostering emotional well-being and mental health.
Nutrition Month is the perfect time to start thinking about how the foods you eat affect your body and mind.
A healthy gut can lead to a healthy brain, helping you feel happier and more focused. Start making small, healthy changes today and make each moment count by sharing healthy meals with the people you love.
Why not try a new healthy meal or snack this week and share it with your family or friends?
References:
- Dinan, T. G., & Cryan, J. F. (2017). Gut-brain axis in 2016: Brain-gut-microbiota axis – mood, metabolism and behaviour. Nature Reviews Gastroenterology & Hepatology, 14(2), 69-70.
- Liang, S., Wu, X., Jin, F. (2018). Gut-brain psychology: Rethinking psychology from the microbiota–gut–brain axis. Frontiers in Integrative Neuroscience, 12, 33.
- Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
- Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861-1870.
- Vergara-Jimenez, M., Almatrafi, M., & Fernandez, M. (2017). Bioactive components in Moringa oleifera leaves protect against chronic disease. Antioxidants, 6(4), 91.
- Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. (2014). Cholesterol-lowering effects of oat β-glucan: A meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 100(6), 1413-1421.
Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta (BBA) – Molecular and Cell Biology of Lipids, 1851(4), 469-484.