Harvard Psychiatrist: 5 Food Habits to Avoid For a Healthier Mind

DR. UMA NAIDOO, MD.Photo byhttps://umanaidoomd.com/pages/about

You do them in everyday life without a single thought.

Anxiety has become a constant companion for many of us, creeping into our lives and causing a myriad of issues, including a lack of focus. Most of us wake up with brain fog that ruins our concentration, and our dietary choices can either alleviate anxiety or make it worse.

Dr. Uma Naidoo, a Harvard psychiatrist and nutritionist, believes that our modern diet and fast-paced lifestyle are significant contributors to ongoing anxiety. Here are the five food habits she warns against:

1. Avoid Easy or Fast Food

In today's busy world, we often opt for convenient meals that are quick to prepare and easy to eat on the go. However, these fast and easy options, often consisting of junk food, are detrimental to our mental health.

Dr. Naidoo recommends incorporating plenty of fiber into your diet for better gut health. Consuming fruits, grains, and legumes can help maintain a variety of good gut bacteria, which are essential for mental well-being. Additionally, a diet rich in vegetables helps regulate blood sugar levels and prevents spikes that can affect mood and energy.

What You Can Do:

• Add whole foods to every meal to improve your diet instantly.
• Choose less processed ingredients for better gut health.

2. A Boring Diet

A monotonous diet can lead to nutritional deficiencies and a lack of excitement about healthy eating. By adding more color to your meals, you can make them more appetizing and enjoyable to prepare and eat.

Incorporating a variety of vegetables and spices not only enhances the taste and appearance of your dishes but also provides essential bioactives like flavonoids and carotenoids, which reduce the risk of diseases such as cancer, stroke, and diabetes.

What You Can Do:

• Prep vegetables beforehand to reduce cooking time.
• Make colorful sauces from different vegetables for a better and more enhanced taste experience.

3. Lacking Essential Nutrients

Growing up in an era dominated by packaged foods means many of us miss out on essential micronutrients like vitamins and minerals that are crucial for reducing anxiety and brain fog. Many packaged foods are high in fructose, which increases neuroinflammation and oxidative stress, leading to anxiety and depression.

Dr. Naidoo suggests addressing iron deficiency by combining extra dark chocolate with orange or kiwi. Cocoa is a plant source of iron, and vitamin C aids its absorption.

What You Can Do:

• Focus on one vitamin a day and consume fruits and vegetables rich in that nutrient.
• Create food pairings that ensure maximum nutrient absorption.

4. Using Processed Oils

Vegetable oils are commonly used in packaged foods and home cooking, but they can have adverse effects on brain health. Soybean oil, the most consumed oil in America, has been found to alter more than 100 genes, potentially leading to neurobiological diseases like autism, Alzheimer’s, anxiety, and depression.

What You Can Do:

• Follow a Mediterranean diet, which includes olive oil, known for its healthy fats that improve brain function.
• Experiment with sesame and avocado oils as healthier alternatives.

5. Processed Snacks

Many processed snacks are high in fructose and have a high glycemic index (GI), leading to an instant spike in blood sugar levels followed by a crash. This cycle of energy spikes and crashes can impair productivity and focus, making you feel lethargic and craving more sugar.

Dr. Naidoo recommends natural sugars from fruits and vegetables and minimizing high GI foods that offer no nutritional benefits.

What You Can Do:

• Avoid sugary snacks and pre-packaged foods. Instead, enjoy treats like cookies or pastries from your favorite cafe on cheat days.

Conclusion

Your eating habits significantly impact your focus and productivity. By making mindful dietary choices, you can enhance your mental clarity and overall well-being. Balance your diet to improve your work life and manage your health more effectively. Eat mindfully to boost your focus and productivity.