What about those healthier fast food items? Are they better? Not so much. For example, a Wendy’s Apple Pecan Chicken Salad contains 40 grams of sugar and a McDonald’s Fruit & Yogurt Parfait has 22 grams. That’s a lot of sugar. I know it’s obvious, but I’ll say it anyway. Research has indicated high sugar intake can lead to health issues from heart disease to diabetes to obesity. Brain scans also reveal how sugar can be ADDICTIVE!. The more you eat, the more you’re likely to keep craving it.
Hmm was that a tantrum or could it have been withdrawals?
Another culprit could be trans fats. Trans fats have been shown to reduce serotonin levels in the brain. This can lead to depression. Trans fats can cause cellular destruction, wreak havoc on hormone production, adversely affect memory, and increase inflammation in the brain. Inflammation in the brain can inhibit the body’s production of Omega 3 fatty acids. Omega 3's are essential to brain function.
The FDA has called for a phase-out of trans fats but most fast foods are still loaded with them. Most meals still contain more than the FDA recommends. Phase out? I think I’d just go cold turkey.
Also, watch out for most vegetable oils. Many are processed with high heat and solvents and this causes them to be inflammatory also.
Think about this. If you were to take a brain and dehydrate it you’d mostly be left with essential fatty acids. Specifically Omega 3 and Omega 6. That’s what the brain is made out of. The good fats that come from nuts, seeds, fatty fish, meat, and other products from grass-fed cows. Not trans fats or processed vegetable oils. Can you imagine a brain made out of french fry grease? Yuck! Right?
Bad fats, sugar, and lack of essential nutrients. Should we even wonder why fast foods can lead to learning problems?
Scary enough for you? Well, how about this?
In other videos we’ve created, like the video on dyslexia and following instructions, we’ve talked a lot about the hippocampus. One of the most critical areas of the brain for learning, spatial awareness, logic, memory, and even mood. You might have also learned from our other videos that the hippocampus is the part of the brain that is the most capable of neurogenesis. The growth of new brain cells. The hippocampus is capable of growing to improve its capacity. Need more learning ability. Grow the hippocampus.
But, and here’s the scary part.
Studies have shown that a diet high in processed foods can reduce the amount of certain neurotrophins, which are proteins in the brain that prompt the growth of new neurons in the hippocampus. This can lead to a SHRINKING hippocampus. And, of course, with a shrinking hippocampus, there will be cognitive deficits. There’s no question here. It has been clearly demonstrated that the quality of diet is linked to the size of the hippocampus. Not just in a small way. The effect is large. Told ya it was scary?
The hippocampus can grow, and it can shrink. Feed it well and challenge it and it grows. Feed it poorly and let it be lazy and it shrinks.
How about moods?
If your child is struggling academically, they might have some bad moods to go along with that struggle. No fun right? Can foods affect moods too?
Turns out that they can.
Let’s consider, Trigger foods, Mood-Boosting foods, and foods that can lead to bad moods.
Trigger foods first. Comfort foods. Yeah, we’ve all done it right. Have a rough day and then sit down and devour an entire carton of Ben and Jerry's Cherry Garcia. Right? Why do we do that?
People often turn to comfort foods when they're feeling down because these foods can trigger the release of pleasure-inducing chemicals in the brain, such as dopamine. These foods, such as chocolate and ice cream, are often high in sugar, fat or both. These can activate the brain's reward system. They provide a temporary feeling of pleasure and satisfaction. Additionally, these foods may also have an emotional association, such as memories of happy times or comforting childhood memories, which can further contribute to their perceived comforting effects. But, of course, in the long run, these foods can make things worse.
So what can we do to avoid you, or your child turning to these trigger foods when feeling down, angry, or irritated?
Well, being prepared for it is a good idea. Luck favors the prepared right?
The first part of being prepared is to have healthy snacks on hand and easy to grab. Get junk food out of the house!
Second. Have a distraction ready. What activity can you turn to? A walk, a game, a hobby. Physical activities are going to be better here but any distraction works.
Thirdly, keep up on sleep. When we are tired moods get worse and our ability to resist temptation and make better choices goes out the window.
The fourth suggestion is for YOU to practice mindfulness. That will help you become more self-aware and less likely to react poorly to your child’s bad mood.
And finally, watch our documentary, “The Overly Emotional Child”. It’s available on Amazon Prime video as well as other major platforms and you can check out the trailer right here [point up with left]
That will help you teach your child to be more emotionally intelligent.
Now, what about mood-boosting nutrients?
Chromium: You can get it from broccoli, apples, and whole grains. Chromium increases the levels of certain neurotransmitters, mainly serotonin which is a mood elevator.
Magnesium: Magnesium is found in leafy greens, nuts, legumes. It is one of the most important minerals in the body, and insufficient levels can lead to many problems including headaches, insomnia, and agitation. It may also have an antidepressant effect for some.
Zinc: Zinc is another highly essential mineral that is found in red meat, poultry, oysters, nuts, and legumes. It is important for hormonal functions, increasing immunity, and neural function.
Omega-3 fatty acids: Omega-3 fatty acids are mainly obtained from oily fish like salmon and tuna, and may lower brain inflammation.
Vitamin B6, B9, and B12: These are found in foods such as dairy products, citrus, dark green veggies, and whole grains. These vitamins help to regulate the body's homocysteine levels, which if high, might lead to higher risk of heart disease and depression.
Vitamin A, C and E: All three are antioxidants and are found in the hundreds of polyphenols found in fruits and vegetables. They help to protect the body from damage caused by free radicals and inflammation, which can contribute to the development of mood disorders.
Tryptophan: An essential amino acid that is a precursor to serotonin. Serotonin is a neurotransmitter that plays a role in regulating mood, sleep, and appetite. Tryptophan can be found in foods such as turkey, chicken, nuts, seeds, tofu, and cheese.
Iron: Iron is important for the production of red blood cells, which transport oxygen to the brain. Iron deficiency can lead to fatigue and irritability. Iron can be found in foods such as red meat, poultry, fish, beans, and leafy greens. But overdoing it on iron can lead to problems. Which we’ll discuss later.
Vitamin D: Vitamin D is important for overall health, and studies have shown that low levels of vitamin D are associated with an increased risk of depression. So go out and get some sun.
Folate: Folate is a B vitamin that is important for the production of neurotransmitters like serotonin, dopamine, and norepinephrine. Folate can be found in foods such as leafy greens, citrus fruits, beans, and nuts.
Try adding these healthy brain foods and keep a mood journal as you do. Let us know how it goes.
What about bad-mood causing foods?
Well, this should be pretty obvious at this point. Right?
Processed foods. Inflammation right?
High-sugar foods: These cause a spike in blood sugar levels, followed by a crash, which can lead to feelings of irritability, fatigue, and mood swings.
Caffeine: Caffeine can cause anxiety and jitteriness in some people. It can also disrupt sleep, which can lead to feelings of fatigue and irritability the next day. So watch those sodas.
Alcohol: I’m sure your child is not downing a beer to chill out, but remember your mood is important too. While moderate alcohol consumption may have some benefits, excessive alcohol consumption has been linked to depression, anxiety, and other mood disorders.
Gluten: Some people have gluten sensitivities, which can cause inflammation in the body and lead to negative effects on mood, such as fatigue, brain fog, and irritability.
To optimize your child’s brain health, eliminate these as much as possible. But remember, doing everything, all at once almost never works. Make small changes over time. Don’t try to do everything at once or that addicted brain will revolt.