Eat food. not too much. mostly vegetables.

Eat food.

Not too much.

Mostly vegetables. 

-Michael Pollan

(not my photo)

Okay, warning! I am about to completely geek out here. I have been learning so much about nutrition lately and it has been fascinating. I have to share some of it!

The "Eat food" saying has come up two years in a row at our professional development retreat day. Two different speakers, two completely different topics and the conversation always seems to wander into what we eat. And I am so thankful that I was forced to think about this because I've found a new perspective about food that I know I wouldn't otherwise have.  Research has proven that there is a direct link between mental (and other) health issues and the fuel we give our bodies.  Our sleep patterns, energy level, ability to focus, happiness, anxiety, agitation...it's all linked to the food we eat. 

Here are a few of my favorite things I've learned...

We were made to eat seasonally. Each season brings a new harvest and a new crop of food that contains different types of nutrients. Within a full year, we get the full amount of the nutrients we need if we eat based on the harvest. Eating seasonally also helps you avoid preservatives and other chemicals used to keep food fresh enough to be shipped around the world. We wouldn't typically be able to eat strawberries in the winter and while it's fantastic that we have the opportunity to do so, we might want to consider what preservatives we are consuming that allow the berries to reach us. The processing in food (including some fruits and vegetables) also strips many of the nutrients away. Eating seasonally allows us to get the variety of nutrients we need from our fruits and vegetables. 

When foods immediately turn into blood sugar (particularly those with high amounts of sugar or starch), the pancreas releases insulin, parks on the outside of every cell and allows the glucose to go into the cell. When there is too much blood sugar, causing excess insulin, issues arise because it has no cell to enter. The brain often becomes agitated and studies have shown this repeated agitation can lead to depression. The cells also become less and less responsive to the insulin in excess, which ultimately makes the brain starve for more, leading to that drained/fatigued/exhausted feeling. And what do we do when we feel tired - yeah, we crave sugar or something that will increase our energy, ultimately exasperating the cycle.  One idea to avoid that sluggish feeling is to build our diet around complex carbs to make sure we are getting a slow and steady dose of them to keep our blood sugar level stable. Apparently, more fiber will also lessen blood sugar spikes. My favorite form of fiber is flaxseed because it is so easy to put in smoothies or mix in oatmeal. I don't eat mustard, mayo, or butter, but you can mix it with that to spread it on sandwiches, too. People are so creative. :) 

Food intolerances are becoming a lot more common and they are figuring out why. Many studies show that food sensitivity and intolerance can be caused by the overconsumption of that product. For example, gluten intolerance has increased 50% since WWII. Back in the day, there used to be many different strands of wheat but today there is only one. Some suggest that our bodies are beginning to reject the protein in the wheat that we are over-consuming. Incredible. Another reason eating seasonally and being mindful of our wheat intake are important.

The 7 Factors of Resilience

Henry Emmons identifies seven roots of resilience that will help us fight illness - physical, psychological, and emotional illness. 

1. balancing brain chemistry (biochemical mind) - we can do this with our food although sometimes people with genetic predispositions need the help of medications 

2. managing energy (energy/body) - food and sleep

3. aligning with nature (rhythmic body) 

4. calming the mind (thinking mind) - relaxation and meditation exercises

5. skillfully facing emotions (emotional mind) - giving yourself consent to face each emotion

6. cultivating a good heart (heart capable of love) - acceptance/forgiveness/understanding

7. creating deep connections (soul capable of unity) - friendships/meaningful relationships/love

Probably my favorite thing from the entire day...the research that talked about how social connection/being around others was the factor that outweighed ALL other factors in the 5 things that have been proven to increase ongoing brain development and BDNF (brain-derived neurotrophic factors). 

1. modest exercise

2. enriched environment (learning new things)

3. diet (calorie restriction, omega-3 and phytonutrients intake)

4. serotonin balance

5. SOCIAL CONNECTIONS 

I am reminded by all of these things why I studied Psychology. It is such a well-rounded approach to looking at health and wellness and the things that get in our way of success.

...told you I was going to completely geek out. :)