Fuel your brain - help prevent the winter blues

Blue Monday, January 20th this year, is recognized as one of the most difficult days of the year for mental health. It is so important to put mechanisms in place in order to take care of our health both physically and mentally. As a dietitian, I feel it is important to remind people how integral nutrition can be in keeping our brains happy too.

That’s right — nutrition doesn’t just fuel your muscles, it can help your brain function at its peak. Studies have actually showed that by enjoying a healthy diet as outlined in the MIND diet or The Brain Health Food Guide, individuals showed improved memory abilities, thinking speed and overall brain function. Additionally, following these nutrition guidelines can even lower risk of developing alzheimer's disease and other dementia! So let’s dig into how what you eat can help you feel more balanced, focused, and, yes, even a little happier.

1. The Brain Needs Fuel, Too!

Your brain is the busiest organ in your body. It’s responsible for everything — from problem-solving and decision-making to regulating emotions. And just like any other part of your body, it needs the right nutrients to work at its best. Imagine trying to drive a car with no gas. Not great, right? Well, that’s what happens when we don’t give our brains the nutrients they crave.

Our brains require a mix of macronutrients (carbs, proteins, fats) and micronutrients (vitamins and minerals) to stay sharp and keep our mood in check. Try to incorporate the following more often:

• Carbohydrates. Don't skip them, don't eliminate them! Potatoes, sweet potatoes, quinoa, barley, oats, fruits, squash and more. Choose more of complex carbs and limit foods high in added sugars such as sweets and desserts.

• Omega 3s - fatty fish and seafood, walnuts, ground flax seeds, omega 3 eggs

• Vitamin D - fish, meat, poultry, eggs, dairy, and fortified foods. For those in climates like ours in Canada, it is often beneficial to take a vitamin D supplement, especially during the winter months.

• Antioxidants - enjoy lots of fruits and vegetables, especially those with rich colours such as blueberries, raspberries, cherries and dark leafy greens.

• Beans or legumes 2 or more servings per week.

• Nuts and seeds - 1 serving daily

  
  

2. The Gut-Brain Connection

Did you know your gut is often referred to as your "second brain"? That’s because the gut and brain are in constant communication through something called the gut-brain axis. When your gut is healthy, your brain is happy. A diet rich in fiber, probiotics, and prebiotics can help maintain a thriving gut microbiome.

So, what does this mean for your daily meals? Focus on foods that are great for your gut health, like:

• Fermented foods (yogurt, kimchi, kefir, sauerkraut) to support the good bacteria in your gut

• Fiber-rich foods (fruits, vegetables, whole grains, beans) to promote a healthy digestive system and keep those happy bacteria thriving

• Healthy fats (avocados, olive oil) to reduce inflammation, which can help improve overall brain health

  
  

3. Hydration: Your Brain’s Best Friend

We’ve all heard how important water is for our bodies, but did you know it plays a huge role in mental function, too? Even mild dehydration can affect concentration, memory, and mood. So the next time you're feeling sluggish or a bit cranky, ask yourself: When’s the last time I had a glass of water?

To keep your brain in top shape, make sure you’re drinking enough water throughout the day. Herbal teas and water-rich foods like cucumbers and watermelon can also keep you hydrated — and refresh you in a fun way!

4. Eat Regularly, Feel Your Best

You know that midday slump when you can barely keep your eyes open? That’s often a sign that you’re not eating enough throughout the day to keep your energy levels up. Skipping meals or leaving too much time between meals can cause your blood sugar to dip, which can negatively impact your mood and focus.

So try to eat regular, balanced meals to keep your energy steady and your mind sharp. You don’t have to eat a five-course meal every time, but aiming for three meals a day (plus a snack(s) if needed) can do wonders for your mental clarity.

Final Thoughts: A Healthy Mind Starts with a Healthy Plate

Taking care of your brain is just as important as taking care of the rest of your body. By nourishing yourself with a variety of nutrient-rich foods, you’re setting yourself up for a healthier, happier mind. Remember, nutrition isn’t a one-size-fits-all approach — it’s about finding what works best for you, balancing what you eat, and fueling yourself with love and care.

So next time you sit down to eat, think of it as an opportunity to treat your brain as kindly as you would your body. After all, your mind is your most powerful tool — let’s make sure it’s running at its best!

Until next time, nourish your mind and body with all the goodness it deserves!

Talk soon!