The Effects of Nutrients on Emotional Well-being and the Brain

By Georgia Smith, MA

In 2012 I attended a continuing education course on the effects of specific nutrients in relation to mental health and brain functions. My first impression was there must be factual and scientific evidence to support this topic or there would not be a wide array of professions attending, including doctors, nurses, trainers, massage therapists, chiropractors, and mental health counselors. I would like to briefly convey some of the valuable information I absorbed in this course. I hope it will be eye opening and that you gain an interest to do further study and research.

As a mental health counselor, my clients vary in age and situation. I am convinced that a balance of good nutrition, exercise, emotional healing, and stability all support our healthy emotional wellness. Our physical body interacts and affects our emotional stability and vice versa. If one is off balance, there is a negative effect on the other. Exercise and good nutrition will help maintain the proper level and function of your neurotransmitters, where chemicals are released and signals are passed from one neuron to the next. Memory, appetite, mental function, mood, movement, and the wake-sleep cycle are all nerve functions which neurotransmitters regulate. The specific neurotransmitters I will highlight are serotonin, dopamine, endorphin, and norepinephrine. With the proper nutrients and exercise, neurotransmitters will function at the capacity they were created to function and will directly affect our emotional wellness. Nutrients high in B vitamins, vitamin C and E, iron, selenium, and magnesium are involved in production of neurotransmitters. Moods are regulated by serotonin, therefore it is important to eat foods that support the balance of serotonin such as nuts, milk, dates, papayas, and bananas.

Dopamine production helps regulate the flow of information in the brain, playing a role in memory, attention, and problem solving. Dopamine is associated with reward mechanisms, which invoke the “feel good” factor. Dopamine is stored in nerve cells and requires a protein-rich meal. With the help of vitamin C, dopamine is then converted to norepinephrine causing increased feelings of alertness and energy.

Endorphins are associated with a “happy” state of mind. Endorphins are sometimes described as morphine-like neurotransmitters and are produced through moderately intense physical activity including biking, running, swimming, and yoga.

Physical problems such as allergies, food cravings, stress related eating, appetite, and sleep are all affected by the right nutrients and our emotional state of mind.

Emotional well-being and proper brain function are also affected by correct nutrient balance. Certain disorders such as depression, generalized anxiety, Alzheimer’s, and mood disorders can be lessened and possibly prevented by proper nutrition and exercise. Eating for a healthy brain is important because the brain controls almost every system in the body, including memory and decision making. Recent research has found that older people with higher levels of vitamins B, C, D, E, and omega-3 fatty acids in their blood perform better on mental acuity tests. They also show less brain shrinkage, which is common with Alzheimer’s disease.

Generalized anxiety affects close to 40 million people in the United States. According to Centers for Disease Control and Prevention, approximately 9% of adults in America suffer from depression. Both anxiety and depression have a functional shortage of the neurotransmitter serotonin. Eating a healthy balance of nutrients with vitamins B, D, C, and E coupled with magnesium, will foster the proper function of neurotransmitters, which help diminish the effects of depression and anxiety.

Remember balance is the key to maintaining healthy emotional stability; balance with good nutrition, exercise and processing of emotions in a healthy way! Starting with a physical approach through good nutrition and moderate exercise is a great beginning.

Georgia Smith is in private practice as a Licensed Professional Counselor in the state of Texas. She provides counseling for children, adolescents, adults, and marriage and family. Georgia has a BA degree in Economics from the University of North Texas and an MA degree in Counseling from Amberton University. As an author and counselor, she has a passion for writing, counseling, and public speaking to encourage others to become all they are created to be. Her first book, You Are My Beloved, Now Believe It, also has a supplemental devotional study guide. Her second book, Mercy Falls Like Rain, will be available this spring.

 

Please visit www.counselingbygeorgia.com. Georgia can be contacted at 469-855-0256 or via email at gpsmith7@aol.com.