Dr. Lorna Doyle, Lecturer and Research Supervisor in Nutrition and Sports Nutrition in Waterford Institute of Technology tells us why eating healthy fats are a necessity for a healthy mind
Over the past 10 years I have lectured in Nutrition at Waterford Institute of Technology. As part of some modules, I get the students to examine their own diet to see if it provides them with enough of the right types and amounts of nutrients. The list of nutrients a person may be short in can be quite extensive, if the diet has not been properly considered. The recommended daily allowances for different nutrients are there for reason, so your body can function properly. It makes sense, that when you’re short of a nutrient, your body will not function well. This goes for the physical sense in terms of sports performance and the mental aspect of your mind.
For this blog I want to focus on the mental aspect of performance but in relation to one nutrient only, and that is fat. Fat is something which has been given a lot of bad press over the last almost 40 years. As a result of increased levels of cardiovascular disease, low fat products were made. Even sweets say “0% fat”, yes sweets are 0% fat, but they contain sugar which is just as bad.
We need fat, but more importantly we need the correct type of fat. The type of fats we need more of are known as “cis” fatty acids which are biologically active and can be incorporated into our body structures, to allow us to function well. One of the most important organs in your body which is made up of fat is your brain. For your brain to function properly the correct types of fat and the right amounts need to be consumed. It is my belief a low fat diet may not be good for the health of your brain, because it may not provide enough of the right types or amounts of fat for optimal brain function. It’s quite interesting that since the introduction of low fat products the rate of depression has increased. I do wonder sometimes could we have caused this increase in mental health disorders ourselves, by advertising fat as something bad to consume.
There are of course fats which are unhealthy, but I would say the fats that are bad are those which are man-made i.e. the trans fatty acids and hydrogenated fats. These are not biologically active and when they are consumed do not allow your body to function properly. So could high intake of trans fats cause your brain to not work as well? Trans and hydrogenated fats are found in cakes and pastries, the intake of which has also increased in recent years.
It’s well known that the intake of essential fats has helped people with attention deficit hyperactivity disorder and depression. To me this implies what has happened is a deficiency has been rectified. So that’s why I believe in relation to mental health one of first nutrients to be examined should be intake of good fats. Make sure your brain is getting enough. Remember your brain is made of fats but don’t make your brain out of the wrong material or it won’t work well!
At present my research is more in the area of sports nutrition with one study examining the effect of a high fat diet on endurance performance in athletes, by Mr. Fionn McSwiney. What is interesting about this research in relation to fats and the brain, are the reports we have received from participants on the high fat diet. They have said they feel their brain is working better they have better concentration and focus. I do wonder could the high fat diet be essentially fixing a deficiency in fatty acids and so allows the brain to function properly. It’s an interesting concept.
There is one last thing I just want to mention in relation to mental health and depression. It was reported recently that depression is partly associated with inflammation in the brain. Inflammation is associated with consuming a diet containing more processed food and sugar. Sugar intake has also increased in recent years. Could this higher sugar intake have led to greater brain inflammation and greater risk of depression? Could the high fat diet with much less sugar and higher fat intake decrease inflammation and also help depression? This is the reason I love nutrition, there are so many questions, but sometimes the answers we get are not always right.
The health of your brain is not just dependent on fatty acids, there are many other nutrients essential for a healthy brain, but apart from that there are also many other lifestyle factors which are needed to nourish and promote a healthy mind. Make sure you try balance it all.
Top 10 healthy brain foods to include in your diet regularly
- Mackerel
- Salmon
- Tuna
- Seafood
- Coconut oil
- Olive oil
- Avocado
- Flax seeds
- Chia seeds
- Nuts – walnuts, almonds, pecans
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