General
An imbalance in gut bacteria can lead to a breakdown in the intestinal barrier, potentially causing "leaky gut".
TRUE or FALSE?
True!
Non-digestible food for your microbiome
Prebiotics
Name one benefit of good hydration.
mental clarity/improved cognition
improved mood and energy
balance neurotransmitters that balance mood
decreases symptoms of depression
balances electrolytes
supports good physical health
Vitamins and trace minerals important for brain health.
Micronutrients
Foods that release neurotransmitters like dopamine and serotonin boost mood.
TRUE or FALSE?
So True!
Name one cause of an unhealthy gut microbiome or "leaky gut".
antibiotics
diets high in processed foods, sugars, or unhealthy fats
chronic stress
infections and medications
autoimmune disorders or genetics
Name a fruit or vegetable that is a good source of prebiotics.
asparagus, artichoke hearts, brussel sprouts,
cabbage, garlic, onions peas, potatoes
apples, bananas, berries, dates, oranges or pears
Give an example of a complex carbohydrate that helps stabilize blood sugar and mood.
brown rice, quinoa, barley (whole grains)
whole wheat bread or pasta
beans, lentils, oats
sweet potatoes, corn (starchy vegetables)
Give an example of a micronutrient essential for mental health.
Vitamin D and B Vitamins
Magnesium
Omega-3 Fatty Acids
Zinc
Iron
Name one way that highly processed foods and foods high in sugar negatively impact mental health.
increase symptoms of depression and anxiety
cause irritability and mood swings
affect cognition (memory problems)
risk of dementia
decreased self-control/increased addiction
How many grams or teaspoons of sugar is the recommended daily limit?
less than 25 grams or 6 teaspoons
Beneficial mircoorganisms in your gut (microbiome).
Probiotics
Name a benefit of healthy fats on mental health.
support brain and nervous system function
Omega-3's reduce inflammation linked to depression and anxiety
improve cognitive function
sustain energy and mood
Give one benefit of magnesium on mental health.
helps relieve stress/reduces stress hormones
reduces anxiety and depression
improves sleep
decreases irritability
relaxes the body and brain
Name a food that causes the release of serotonin, the "feel-good" neurotransmitter?
dark chocolate, probiotics
salmon, chicken, turkey, chicken
tofu, seeds, nuts, eggs
oatmeal, cheese
Name 3 of the 5 "Five to Thrive" Pillars of Health.
Good nutrition
Hydration
Exercise
Sleep
Mindfulness/Stress Reduction
Name two foods or beverages that are good sources of probiotics.
yogurt, kefir, sauerkraut
tempeh, kimchi, pickles
buttermilk, miso, kombucha
some hard cheeses, natto, fermented veggies
What are the 3 Macronutrients essential for life.
Carbohydrates, fats and proteins
Name a benefit of vitamin D.
Essential for mood regulation
Essential for cognitive function
How do glucose spikes impact mood or mental health?
brain fog/impaired brain function, and difficulty concentrating
increased brain inflammation
increased depression and anxiety
lead to energy crashes and fatigue
increase irritability