Research shows there’s a strong link between depression and eating processed foods with added sugar, refined grains, processed meats and factory farm red meat. Things like bacon, prosciutto, hot dogs, cookies, candy and chips cause inflammation in the brain and actually reduces the production of a brain chemical (protein) known as brain-derived neurotrophic factor (BDNF). These foods that are high in saturated fat and refined sugar are like a forest fire in your brain AND your gut! Low levels of BDNF have been linked to depression, schizophrenia & OCD. Our brains need BDNF to learn, grow, form new memories and connections, as well as your long-term memory. This is also referred to as neuroplasticity.⠀⠀⠀⠀
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An Imbalance in gut bacteria has also been linked to depression & anxiety. Up to 90% of the happiness hormone serotonin is produced in your gut. This hormone is responsible for balancing your mood, optimal brain function, digestion, sleep & circadian rhythms. So if you are not eating to support your gut & brain health, stress hormones sky rocket and happiness hormones plummet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Luckily, you can increase your BDNF production naturally through healthier diet & lifestyle choices! This is one of the many reasons to eat lots of fruits, vegetables, whole grains and healthy fat sources like nuts, avocado, olive oil & fatty fish which can protect your mental health and overall mood!👩🏼‍🌾

Some key nutrition sources for optimal BDNF levels are:

Organic, Wild Blueberries have a higher BDNF-boosting antioxidant content and buying organic protects you from more toxins like heavy metals, pesticides and contaminated soil

Fatty fish like Salmon and Tuna have DHA which is an Omega-3 fatty acid that naturally produces BDNF and protects neurons from death. DHA also improves the function of several serotonin receptors in the brain. EPA, another Omega-3 fatty acid increases serotonin release by reducing inflammation in the brain. So fatty fish can both increase your happiness hormones and increase your BDNF levels!

Dark chocolate. Choose 100% Cacao Chocolate to boost your phytonutrient intake which increases BDNF. Try HU Kitchen or Evolved Chocolate

If brain fog, anxiety or depression is something you struggle with, send me a message… there are many different dietary and supplement sources I recommend to clients!