Category: Mental Health

Thinking of becoming Sober Curious?

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Ahhh….A drink after a long day to take the edge off before bed, and then maybe a few more on the weekend to help you loosen up when you go out with friends. Socially, drinking is one of main ways we enjoy being with friends.

The trouble is it’s easy for those units to mount up, without even being aware of it (when I ask my clients to write down how much they actually drink, many of them are very surprised). And over time it can have really detrimental effects on your health, mood, energy levels and weight. Because some of these problems can creep in overtime, you may find it difficult to link them directly to drinking.

The recommended guidelines for alcohol are no more than 14 units a week, with at least 2 alcohol free days per week. A typical bottle of wine will contain 10 units. It’s easy to get through a bottle with three generous glasses in a night! Let’s face it, whoever pours a small glass?

Do you ever wonder if you drink a little too much? Maybe it’s crossed your mind on occasion that you have a problem with alcohol (even if you’ve not spoken those words out loud)? Do you use alcohol like a social crutch to give you confidence at parties and events? Do you often wonder what life would be like without alcohol or even why on TV, films and even in real life the alcohol flows freely at practically every event? It’s like we should all be drinking, and without it, we must be having less fun.

Have you ever thought about cutting down? And then maybe worried that not drinking seems somewhat suspect. After all, abstaining is often interpreted as a tacit indication that you struggle with alcoholism (itself a stigma and kept private), or that you’re just a virtuous teetotaller who’s a party- pooper and doesn’t know how to have fun! Trying to cut back though can be difficult and often meets with disapproval from others.

While you might be eating well, doing your yoga or Pilates, meditating, getting your 10,000 steps every single day, at the end of a long day, you get back from work, kick off your shoes and head for a glass of chilled Sauvignon Blanc. Soon, one glass is a second glass, which becomes the rest of the bottle.

I wonder if that sounds familiar?

If any of these questions above have crossed your mind, perhaps you are sober curious.

The sober curious movement is gathering pace and not drinking is really rather trendy. To be clear, ‘sober curious’ is not the same as sobriety (being 100% sober). According to Ruby Warrington, author of the book Sober Curious, it’s not that you’re either a drinker or teetotaller. Rather, it’s about bringing a “questioning mindset to every drinking situation, rather than going along with the dominant drinking culture”. Sober curious is a movement that welcomes you at any stage of your questioning the role alcohol plays in your life.

It may be that you have already dipped your toe into extended periods of sobriety – Dry January, Go Sober for October. Being sober curious the rest of the time is a natural extension. There are even sober bars popping up where you get to socialise over mocktails and kombucha rather than a G&T.

Author Ruby Warrington – the first to coin the phase – began thinking about her alcohol consumption in 2010 in terms of its impact on her health and wellbeing. She was drinking in a very socially-acceptable way. The way you might see openly portrayed on social media, it wasn’t like she was drinking secretly or during the day. Maybe a few glasses of wine on a few weeknights and a mini-binge at the weekend. Like many, she was simply doing it without question.

But then she began to question the role it played in her well-being, drinking less and less often. And then she stopped almost completely. With that came relief from hangovers, sleepless nights, and anxiety, plus a new sense of self-confidence and a stronger ability to cope with daily life. She calls her approach to drinking sober-curious, which she describes in her book Sober Curious.

Feel like exploring this for yourself?

Being sober-curious starts with asking yourself:

Why am I choosing to drinking right now?

Is it expected of me that I will have a drink right now? If so, how do I feel about that?

What will this drink do for my health and general well-being?

Think about what it is that you actually want.

It’s also important not to focus on what you’re cutting out. Instead, focus on everything that you’re cultivating or creating space for now in your life by looking beyond drinking.

When you do drink, ask yourself: How is this drink actually making me feel compared to how I thought it would make me feel? You might begin to notice that alcohol makes you feel tired and groggy and doesn’t give you the lift or the release you were looking for. And these experiences might make it easier to choose not to drink on some future occasions.

If people question you, it may sometimes be easier to have an excuse. For example, “I’m just not drinking this month” or “I’m driving.” Sometimes it’s easier to shut down the question, depending on who’s asking and whether you are comfortable sharing. Don’t be afraid to say to friends that you’re taking some time off from drinking, that you’d like to do something different instead (on a night you would normally go to a bar) . Remember, you don’t have to justify yourself to anyone. But if you feel the need to, I always tell my clients to use me, their nutritionist, as the reason!

Can you ever drink if you’re sober curious? Of course! Being sober curious is not about never, ever drinking. It’s simply being more mindful about when and why we drink, and how it fits in with the other things we want in our life. And that’s something we could probably all do with more of in every aspect of our lives.

SOBER CURIOUS RESOURCES

Sober Curious by Ruby Warrington

The Sober Diaries: How one woman stopped drinking and started living by Clare Pooley

Drink?: The New Science of Alcohol and Your Health by David Nutt

Alcohol Lied to Me: How to Stop Drinking and Get the Real You Back by Craig Beck. There are some excellent hypnosis tracks to go with this book by Craig Beck

Beat Festive FOMO (Fear Of Missing Out)

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Hey, would you like to come to my Christmas party, have a mince pie, my home-made eggnog, warming mulled wine, taste my amazing Yule log…? If everyone else is eating cake and you’re not, you feel deprived. If everyone’s got a drink in hand, you feel like awkward if you don’t and feel like you totally should be too. You feel like if you don’t have all this food and drink, you’re missing out on something (FOMO). And, to make matters worse, the food pushers will insist that you are in fact missing out on something if you aren’t an active food participant.

And you’ll give in because you can’t resist. You’ll feast like you’ll never see another meal, and you’ll consume frightening amounts of festive tipples because otherwise you’ll be missing out on all the fun, right? You’ll worry that this is your only chance to eat turkey stuffing until this time next year so you’ll have to eat it, even though you’re not really hungry! Small wonder. Apparently, the British cram 44% more social occasions into December than any other month.

What is Food FOMO?

FOMO – shorthand for Fear Of Missing Out –is the pervasive and often unjustified apprehension that others might be having way more fun than you, and that you’re somehow being left out of all the said fun. It usually goes along with the desire to stay continually connected with what others are doing.  We hate feeling that we aren’t there for something important, something epic, something fun, where memories are made and friendships created.  And it reaches its annual high any day now.

But did you know that we also experience food FOMO?

Where Does It Come From?

Food FOMO isn’t our fault as it’s often driven by cultural and biological programming we’re unaware of. Our survival as an individual within a tribe, and thus our survival as a species, once hinged on being “in the know”. To not be aware of a new food source, for example, meant you literally missed out on something that could mean the difference between life and death.

When humans began to create more stable farming communities, being in the know involved paying attention, being in the right places at the right times to get resources and information and engaging in the gossip of the day as it filtered through the community.

We actually have a part of our brain that specializes in sensing if we’re being left out and it activates the stress response. In an attempt to prevent the stress response, which doesn’t feel good at all, some people will (unfortunately) redouble their efforts to not miss out on anything.

Because we are also a species that values and seeks out variety, we feel compelled to partake in it all, lest we miss out on anything. We are also culturally programmed to over-value losses and under-value gains.

Scarcity thoughts lead many of us to have anxiety around food, rather than food being enjoyable. The “lack” mentality also means that we allow food to control us. It’s also very difficult to feel satisfaction when filled with food FOMO because there will be the constant niggling feeling that there’s just not enough to satisfy us. In this way food FOMO leads to eating past the point of what our bodies need or want, causing anxiety, physical ailments and overall malaise, and getting out of tune with what our body really needs.

All of this means we put more importance on the food we may be missing out on, and less on our goals and well-being.

So, FOMO really is not your friend this month (or indeed any month) – especially if you want to maintain your weight, energy, mood and support your digestion over the holidays.

So, how does that festive FOMO usually pan out…

You’re committed to healthy eating during the Festive Season, and you go to just a few buffet parties or events. The food looks delicious, but you are watching your weight, so your deprived mouth can only water. There’s a very subtle fear that you are never going to be able to have any of these delicious treats ever again. The fear of missing out activates your survival instinct to consume everything and anything. And so you go on a binge, and your healthy eating plans are obliterated. The self-recriminations start.

The big question, of course, is what are you are you really missing out on? Nothing. OK, maybe some sweet or high-carb treats, some booze filled evenings and such. But eating and drinking these have a flip side: blood sugar imbalance, energy crashes, irritability, poor sleep, bloating and other digestive issues, and almost certain weight gain (if you consume in excess) – and that’s without mentioning the negative self-talk for having over-indulged.

There’s another thing about this festive FOMO and it’s that it has you giving up taking responsibility for your actions around food and alcohol (you would have been able to resist, right, but it was the party season?)

FIX YOUR FOMO AROUND FOOD

There are several things going on when it comes to food. Your fear of ‘missing out’ on that delicious dessert is the first. But also refusing food (though it should be a basic human right) is mired in emotional meaning both for you and for the host.

The answer is not to find more and more creative ways to say no. If you have to own up to eating healthily around this time or being gluten or dairy free, this seems to compound the original offence of not wanting to eat.

Can you get that it doesn’t mean anything if you don’t want to stuff yourself to the max with the cheese smorgasbord and mince pies? It doesn’t mean anything about your relationship with food, or how you feel about the host. You just don’t want the cheese smorgasbord or mince pies, or not to the extent that you’re so stuffed you feel sick!

Ask yourself what exactly are you missing out on????

Let’s be real, while it’s true that you’re missing out on the opportunity to talk about how good a dessert tastes, sharing a plate of fried mozzarella sticks, or having a third drink, you’re also not battling with your waistline, dealing with fatigue or doubled over with a stomach-ache. So in all reality, what are you missing out on?

Your action plan is this:

  1. INSTEAD OF FOCUSING ON WHAT YOU CAN’T HAVE, FOCUS ON WHAT YOU CAN HAVE. There are amazing flavours, foods and healthy dishes that will totally satisfy your palate and give you something to talk about with your family and friends.
  2. TASTE A BIT, BUT DON’T EAT IT ALL.Instead of eating a piece of whatever, eat a bite instead. You’ll be able to talk about it without feeling guilty about it later.
  3. HAVE AN ACTUAL PLAN Before you go to bed each night, plan out your food for the next day. This is never more true than during the Festive Season, when parties, chocolates, cookies and “treats” are just about everywhere.
  4. DON’T TRY TO DIET JUST NOW Set a maintenance goal instead. This is much more realistic and it is achievable, even at this time of year. It will also give you the freedom to enjoy yourself without feeling deprived, or that you’ve failed, which in turn means you’re more likely to rebel (and this is code for heading straight for the box of chocolates without a second glance).
  5. TAKE A BALANCED APPROACH Manage portions. Eat slowly. Savour each mouthful.
  6. YOU EAT WELL AT OTHER MEALS. Lots of vegetables. Making sure you’re feeling full with smart carbohydrate choices and plenty of protein-rich foods. Then you head to your party, have one or two drinks, a few nibbles and – most of all – enjoy time with the people you love!
  7. OH, AND DON’T GO TO A PARTY HUNGRY If you do, you’ll be fighting a losing battle. Have a low GI snack before you go – just a little something that includes protein and slow release carbs (cottage cheese or unsweetened nut butter on an oatcake, for example).
  8. KEEP FAMILY CHOCOLATES OUT OF SIGHT so you’re not tempted to tuck in just because they’re there. Ever heard of the ‘out of sight, out of mind diet’?
  9. Go from FOMO to JOMO. It’s all right to happily avoid certain activities and have the “Joy Of Missing Out (JOMO).” Learn to get comfortable with the idea of doing what you actually want instead of what you feel like you should do. In the end, you will be much happier if you are following your own urges rather than those of someone else.
  10. KNOW YOUR PRIORITIES Remember that each person has different priorities in life. Know what’s important to you so you can really analyse every opportunity that comes your way. When you treat everything as a priority, nothing is truly important. Remember that you can do a lot of things in your lifetime, but you certainly cannot do everything. You won’t be having a blast during every single moment of your life, and that is all right.

Try asking yourself these questions next time you’re faced with food FOMO:

  1. Is this a real or perceived food scarcity?
  2. Is my body physically hungry right now?
  3. What is driving my decision to eat right now?
  4. Is this food readily available to me or is this a special or seasonal food that only comes around once in a while?
  5. Am I stuck in dieting mentality right now, which is telling me to restrict calories or limit what foods I eat?
  6. What exactly are you missing?

FIX YOUR FOMO AROUND ALCOHOL

Frequently, party goers who are cautious about their alcohol consumption are viewed with suspicion. You can roll out the usual excuses for abstention: I’ve got a hangover from the party the night before, I’m on antibiotics, I’ve got a really important work thing tomorrow, and the like.

If you want to have a few glasses of wine, have a few glasses of wine. But make that decision inside of what you know to be your social schedule over the entire Christmas period.

How does the amount of socialising stack up against your health goals?

To be clear, you absolutely can honour all your social commitments but, in order not to find yourself tempted by the usual crash diet in January, hear this: it IS possible to go out, have fun, eat well and not have everyone notice you are being ‘healthy’.

If you cut back on the amount you are drinking at social events – even choosing not to drink at some events at all – you can feel the improvements almost immediately. On those nights that you don’t drink at all, you’ll sleep better, wake feeling more refreshed, you’ll have much more energy, and your mood will be better. The impact on your waistline will be positive too – alcohol is a big contributor to belly fat and is brimming with unnecessary calories.

Here are a few suggestions for cutting down – if that’s what you choose to do.

  1. Decide how much you are going to drink (maximum) before you go out.
  2. Consider telling someone else who will be there (friend or partner, perhaps), to help keep you accountable.
  3. Don’t feel pressurised by others. It’s your life and you are the one who makes the decisions.
  4. Have an excuse ready when you want to give it a miss (remember ‘no, thanks, I’d rather have …..’ is perfectly OK.

So, you see, the fear around missing out is just an illusion. And, actually (in social media terms, certainly) FOMO is a bit old hat. What’s trending right now is JOMO, the joy of missing out. Think what you will be gaining from taking on board some of my tips, enjoying yourself without over eating or drinking too much…

Herbed Almond Orange Salmon Over Spinach

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This recipe packs a double dose of omega-3s, by combining salmon and almonds, and has the added brain boosting benefits of spinach. Cooking over low heat ensures a silky-textured salmon that’s never overcooked.

Ingredients- serves 4

  • 4 salmon fillets (6 oz each)
  • Zest and juice of 1 large juicy orange
  • 2/3 cup almonds, chopped or flaked
  • 4 tablespoons flat leaf parsley or dill, chopped finely
  • Olive oil
  • Salt and pepper
  • Chilli flakes to taste
  • 1-2 large bags spinach

Preparation

For The Salmon

  • Bring salmon to room temperature by leaving it out on the counter for approximately 30 minutes.
  • Preheat oven to 135C. Cover a small dish which can hold the salmon and its juices and place onto an oven sheet pan.
  • Combine orange zest, orange juice, almonds, parsley, ½ teaspoon of salt, and ½ teaspoon of pepper in a small bowl. Set aside.
  • Put salmon fillets skin side down into the dish.
  • Drizzle/brush each fillet with about 1.5 teaspoons of olive oil and sprinkle with salt and pepper. Place pan in oven and cook for 20 minutes.
  • Pat almond and orange mixture onto salmon, along with the herbs, and return to oven for an additional 5 minutes, until nuts are lightly toasted but not burned.
  • Salmon should be cooked through, although colour will remain vibrant and flesh will be soft.

For The Spinach

  • In the meantime, add the spinach to a pan/wok (don’t worry it will wilt to a tiny fraction of the volume it is when raw), add 1 tsp salt and 1-2 tablespoons of water (but not too much as the leaves will release water)
  • Cover with a lid and stir from time to time to get all the leaves evenly cooked
  • Drain thoroughly in a sieve, pushing down with a spoon to remove excess water
  • Return to pan and add 1-2 Tbs extra virgin olive oil, chilli flakes to taste, a bit more salt if needed, and mix thoroughly
  • Cover to keep warm.

To Serve

Pile spinach onto each plate and then top with the salmon and its juices.

Adapted from Brain HQ

Quick & Tasty Chana Masala

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Brain Healthy Ingredients: Chickpeas, Onions, Mushrooms, Spinach, Tomatoes, Curry Powder

For fish or meat eaters you can always add some prawns, beef/lamb/chicken.

Ingredients- Serves 4

  • 2 tbsp olive oil
  • 2 medium onions finely diced
  • 3 crushed garlic cloves
  • 1 tbsp grated fresh ginger
  • 2 tbsp, or to taste, tandoori curry powder
  • 420 g mushrooms sliced
  • 1 x 400g tin chopped tomatoes
  • 1 x 400g tin chickpeas in water, drained and well-rinsed
  • 240 g baby spinach
  • 175 ml coconut milk
  • salt & pepper to taste

Instructions

  1. Heat the oil in a pan, add the onions and fry on a low to medium heat until the onions are golden, stirring occasionally (about 10 minutes).
  2. Add the ginger and garlic and cook until fragrant- 2-4 mins.
  3. Add the curry powder and fry for a minute- make sure it doesn’t burn. If it starts to, add a tablespoon of water.
  4. Then add the mushrooms and fry until cooked through and any liquid evaporated.
  5. Add the chopped tomatoes, coconut milk and salt and pepper, bring to the boil and then reduce to a simmer for 15 minutes under a lid.
  6. Add the chickpeas and baby spinach and heat through for a few minutes until the leaves have wilted.
  7. Serve with brown rice

 

Adapted from FabFood4all

Future-Proof Your Brain

Future-Proof Your Brain

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Are you wondering about what you can do to help protect your brain from future cognitive decline? A fear for many people as they get older is that they are going to be sound of body but their mind may not be. Our mental health has an enormous impact on our day-to-day lives and maybe we should be spending as much time giving our brains a workout as we do looking after our bodies. If you send your car in for regular servicing, check the oil and the tire pressure, your car will probably run smoother for longer. Attending to your own brain maintenance,using evidence-based nutritional and lifestyle strategies will likely help provide the same benefit.

By the time you get to your 40s, chances are you’re already walking into rooms with absolutely no idea what you came there for. Of course, what’s going on is multilayered – forgetfulness and brain fog can be caused by so many different things (many of which can be helped by simple nutritional and lifestyle modifications) – but there are some foods and lifestyle strategies that scientists know are excellent for keeping the brain healthy and preventing the downhill slide.

Healthy Weight

At this point, you probably know that carrying excess weight on your body—particularly extra body fat around your middle—can increase the risk for diabetes, heart disease, stroke, cancer, and dementia. And now, recent research in 2019 suggests that there is an association between having a bigger waistline and a high body mass index (BMI) in your 60s, and accelerated brain ageing, by at least a decade. This is due to the cortex thinning. Before you freak out,  what this really means is, that by losing weight (ideally, well in advance of your 60s), people may be able to stave off brain ageing and potentially the memory and thinking problems that can come along with it.

Good Quality Sleep

We already know that sleep is essential for good cognitive health. Researchers in 2019 followed 119 participants over the age of 60 for six nights of sleep, and found that participants with less deep sleep, as characterized by their brain waves, produced higher levels of a certain brain protein called tau. Elevated levels of tau in the central nervous system have been linked with brain damage. When looking at the brain of someone who is sleep-deprived, scientists have also found reduced metabolism and blood flow in multiple brain regions.

As you sleep, memories are reactivated, connections between brain cells are strengthened, and information is transferred from short to long-term. Without enough quality sleep, we can become more forgetful. I talk a lot to my clients about techniques to optimise sleep. It’s a big topic but good places to start are to stay away from gadgets 1 hour before sleep and to avoid exercising at least 2.5 hours before sleep.

Tea

A 2017 study showed that daily consumption of tea can reduce the risk of cognitive decline in older persons by 50%. A 2019 study by the same authors showed that drinking oolong, black, or green tea at least 4 times a week for 25 years had a protective effect on age-related decline in brain organisation. So what does a well-organised brain actually mean? When the connections between brain regions are more structured, information processing can be performed more efficiently. As you might expect, organised brain regions are associated with healthy cognitive function.

Magic Mushrooms

Research in 2019 has found that seniors over the age of 60 who consume more than two standard portions (1 portion = 150g; 2 portions= half a plate) of mushrooms weekly may have 50%  reduced odds of having mild cognitive impairment (MCI). A compound called ergothioneine (ET) is a potent antioxidant and anti-inflammatory found in a variety of mushrooms that researchers suspect is the root of these benefits.

Berries

Berries aren’t only delicious, they also work wonders for cognitive function thanks to the high levels of powerful antioxidants they contain, specifically anthocyanidin. Anthocyanidin has been shown to boost memory, neural function, and coordination. It does this by improving communication between brain cells, increasing plasticity – the creation and strengthening of neural pathways -, and helps with memory and learning, and reducing cognitive decline. As a rule of thumb, the darker the berry, the higher its antioxidant content, with blueberries and blackberries the winners.

Dark Chocolate

For similar reasons, the same is true of dark chocolate. The brain is very susceptible to oxidative stress, which contributes to age-related cognitive decline, and foods with high levels of antioxidants fight the free radicals that cause this damage. In studies, cacao flavonoids encourage neuron and blood vessel growth in the parts of the brain related to memory and learning. A study in 2018 looked at what happened when people ate dark chocolate (over 70% cacao) and concluded that it helped brain plasticity, which helps memory and learning.

Nuts and Seeds

If you’re looking to justify your nut butter obsession a 2018 study found that eating more than 10 grams of nuts a day was positively associated with better mental functioning, including improved thinking, reasoning and memory in Chinese patients ages 55 and up. Instead of reaching for the sugary snacks when the slump strikes, give nuts a try. A scientific review in 2014 found vitamin E might help prevent Alzheimer’s disease. The nuts and seeds containing the highest levels of vitamin E are sunflower seeds, hazelnuts, and almonds.

Oily Fish

The same could be said for oily fish. The omega-3 fats it contains help build membranes around every cell in the body, including brain cells, where they improve the structure of brain cells called neurons. A few years ago, a study found that people with high levels of omega-3s had increased blood flow in the brain.

Green Leafy Vegetables

Green leafy vegetables like kale or spinach, are believed to protect the brain because they contain high levels of compounds that fight oxidative stress. Antioxidants found in dark leafy greens include lutein, zeaxanthin, phenols and flavonoids.

Soybean

Soybean products like tofu are rich in a group of antioxidants called polyphenols, which are linked to a reduced risk of dementia and other age-related cognitive problems. The polyphenols they contain – isoflavones, including daidzein and genistein – are antioxidants, and you’ve already learned how good these are for brain health. The best kind of soya to eat is fermented forms like miso, natto and fermented tofu.

Avocado

They are chock-full of nutrient-dense monounsaturated fats, which support blood flow to the brain. They’re also helpful in reducing blood pressure,  which is linked to cognitive decline.

Cucumbers

The ingredient in cucumbers we’re most interested in is the antioxidant fisetin, and science has previously found that it can improve memory. Now a study (admittedly on mice) found that a daily dose of fisetin can improve the symptoms of Alzheimer’s. You’ll also find fisetin in strawberries.

Legumes

Legumes like chickpeas, beans, lentils, and split peas are a good source of folic acid, which can improve verbal and memory performance, and may delay the onset of Alzheimer’s disease. It makes sense, after all getting enough folic acid during pregnancy is vital for foetal brain development and preventing neural tube defects.

Coffee

Thanks to its caffeine content, people often use coffee to keep them alert when they’re flagging. Some research last year suggested that there’s another reason it might be helpful… Coffee may increase your brain’s capacity for processing information. Proper good quality coffee is also a source of antioxidants and has been linked to the prevention of cognitive decline and brain conditions like Parkinson’s and Alzheimer’s.

Eggs

Eggs are a super-duper brain food as they are packed with the B vitamins B6, B12, and folic acid, and research shows these vitamins can prevent your brain from shrinking. They also contain choline, a nutrient that may prevent brain shrinkage and delay cognitive decline.

Broccoli

I am a big fan of this cruciferous vegetable because it has so many health-bringing qualities. The most interesting nutrients that broccoli contains for brain health are glucosinolates, which break down in the body to produce isothiocyanates. These isothiocyanates (and you can also find them in Brussels sprouts, bok choy, cabbage, and kale) may reduce oxidative stress and lower the risk of degenerative brain conditions.

Cinnamon

Cinnamon may keep your brain healthy and your memory sharp. Studies have shown that the compounds in cinnamon may be beneficial for Alzheimer’s prevention. In Alzheimer’s, “plaques” and “tangles” damage brain cells, and cinnamon may prevent the formation of both the plaques and the tangles.

Turmeric

Curcumin, the compound found in this golden spice, is popular for many in the fight against getting older, specifically for its anti-inflammatory properties. You may already be taking it if you have arthritis or other aches and pains. It also protects long-term cognitive function, memory, and mood, as well as combating degenerative processes in the brain. After all, all ageing is in some way linked to inflammation.

 

 

 

Nutrition for Optimal Mental Functioning

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by London Nutritionist Sylvia Hensher

Research has shown that what we eat and drink influences brain functioning, which in turn can affect our mental state and performance 1. Read on to find out how your dietary habits may be affecting your mind-set and functioning at work.

Healthy and Unhealthy Fats

Omega‑3 Fats

Omega‑3 polyunsaturated fatty acids are found in cold water fish such as salmon, mackerel, halibut as well as in flaxseeds, pumpkin seeds, walnuts, and their oils. They are normal constituents of cell membranes and are essential for optimal brain function. Since the human body is inefficient in synthesising these fats, we are reliant on the dietary sources listed above. It is recommended that girls and women who might have a baby one day and women who are pregnant or breastfeeding should consume at least 1 portion of oily fish weekly and not exceed 2 portions weekly, while boys, men and women who are not planning on having a baby in the future should consume at least 1 portion of oily fish weekly and not exceed 4 portions oily fish weekly (a portion is about 140g).

Dietary deficiency of omega‑3 fatty acids has been associated with increased risk of attention-deficit disorder, dyslexia, dementia, depression, bipolar disorder and schizophrenia2-4.

Why is omega-3 so important for brain health? Research has found that an omega-3 fatty acid called docosahexaenoic acid (DHA) provides nerve cell membranes with “fluidity”- the capacity to transport signals from one nerve cell to another across synapses 5. Synapses are the junctions between nerve cells, and their optimal functioning is central to learning and memory.  DHA also provides “plasticity”- the ability of the brain and nervous system to change/adapt structurally and functionally as a result of environmental input; this is required for learning, memory, and in recovering from brain damage 6.

Saturated and Trans fats

In contrast to the healthy effects of diets that are rich in omega-3 fatty acids, epidemiological studies indicate that diets high in trans and saturated fats adversely affect cognitive performance 7. Trans fats are found in margarine, vegetable shortening, processed foods such as ready-made pies, cakes & cake mixes, biscuits, pizza, crisps, doughnuts, gravy & sauce mixes, artificial creamers and confectionery. Saturated fat is found mostly in meat and dairy products, including butter, as well as some vegetable oils such as coconut and palm oils (tropical oils). The precise mechanism underlying these detrimental cognitive effects induced by high consumption of these fats is not well understood, but it is thought that they negatively affect the fluidity of cell membranes. In addition, it is suggested that they also induce hormonal abnormalities, including the development of insulin resistance (disturbed blood sugar control), and thereby mediate the cognitive deficits associated with high trans and saturated fat consumption 8.

We do need some saturated fats for healthy functioning, but the average man should eat no more than 30g of saturated fat a day and the average woman no more than 20g of saturated fat a day. Trans fats should be kept to an absolute minimum, not exceeding about 5g a day for adults, since unlike saturated fats they have no health benefits whatsoever.

Antioxidants

Oxidative damage

The brain is highly susceptible to oxidative damage because it consumes a large amount of oxygen and thereby generates an abundance of highly reactive molecules known as free radicals 9.   Continue reading “Nutrition for Optimal Mental Functioning” →

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Mental Acuity & Performance

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A Corporate Nutrition article by London Nutritionist Sylvia Hensher

What is Mental Acuity?

Mental acuity measures the sharpness of the human mind and usually considers concentration, memory and understanding, but does not measure intelligence 1. Concentration can be defined as ‘the process by which all thoughts and senses are focused totally upon a selected object or activity to the exclusion of everything else2 ’. Concentration, memory and understanding are interconnected, with the ability to concentrate being key. Take the example of memory lapses, which plague most of us at some point in our lives. For the most part, they can be explained as a consequence of poor concentration. Why? Because if your concentration is poor, then you won’t notice and retain information as much as much as you would if you are concentrating well 3 . It then stands to reason that poor concentration could also impair your ability to understand and carry out tasks at work. While poor concentration and associated impaired cognitive functioning usually isn’t serious, it can however have far-reaching effects; productivity can decline and impair performance, which in turn can lead to stress and mental exhaustion.

Influences on Mental Acuity and Performance

Firstly, motivation to succeed in the task is clearly important, and research shows that when individuals increase effort, they tend to focus more sharply on the task-at-hand4. This underscores the fact that concentration is not a static process, but one that changes over time, and maintaining the intensity and focus of concentration requires effort.

Secondly, emotions can influence our performance through their effects on concentration 5. For example, let’s look at anxiety and excitement. Anxiety is characterised by feelings of nervousness and tension, coupled with negative thoughts about performance. Continue reading “Mental Acuity & Performance” →

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