The Richmond Sentinel is pleased to welcome Rika Mansingh. She holds a degree in B.Sc.Dietetics, is a registered dietician, and best-selling author of The Empowered Mind Diet Equation, Awaken The Magic Within and Secrets To Living A Happy and Fulfilled Life. Rika also has earned a certification in meditation, NLP master practitioner, a hypnotherapist and a philanthropist.

Get ready to embark on a journey where your plates become the canvas for creating a happier, healthier you. That’s right—a healthy mind starts with the food on your plate. When we think about healthy eating, we often focus on its physical benefits—maintaining a healthy weight, supporting vital organs, and preventing chronic diseases. It is also crucial to recognize the substantial positive effect that our diet holds on our mental well-being. Just as our body benefits from optimal nutrition for its functioning, our mind also prospers when nourished with a diet rich in essential nutrients. What we eat and drink isn't just a fleeting indulgence—it's a profound influencer of how we feel. 

The connection between our diet, our thoughts, emotions, and actions is gaining momentum, and it's an alliance that transcends age, gender, and even family history. Making improvements to your diet can trigger a cascade of positivity: heightened mood, increased energy, clearer cognition, and improved sleep quality. Bottom line—the mind is our most valuable asset and when we eat well for our mind, we think well, feel well, have more energy to exercise well and we sleep well. The influence of diet on mental health is rooted in the fact that the very framework of our brains is built from the nutrients we consume. Our brain is a composition of 60 per cent fats and proteins, accompanied by amino acids, micronutrients, and glucose. Every element of this nutritional orchestra plays a distinct role in shaping brain function, mood, and vitality.

Omega-3 fatty acids, known as the "good fats," are heroes that our body can't manufacture and must be sourced from our diet. These fats are instrumental in constructing and preserving the membranes of brain cells, also known as neurons. Omega-3 fats, found in fish such as salmon, herring, sardines, mackerel, and halibut as well as walnuts and flaxseeds, maintain the fluidity of neuron membranes, ensuring seamless communication between brain cells.

In contrast, the unhealthy fats—trans fats and saturated fats lurking in fried foods and baked goods—intrude on the essential fats in our brain, rendering neuron membranes rigid and impeding vital cell communication. Omega-3 essential fatty acids such as EPA (eicosapentanoic acid) and DHA (docosahexaenoic acid) boost brain cells, enhance brain function and prevent cognitive decline. Omega-3s also reduce stress hormones such as cortisol and research indicate its positive effects in reducing inflammation, improving anxiety and depression. A supplement of 1000 mg per day containing a combination of EPA and DHA would be ideal especially if not consuming fish two to three times per week. Algae is the vegetarian source of omega-3s available in supplement form.  

Proteins and amino acids are the architects of how we think and feel. Amino acids are the building blocks of neurotransmitters, the brain's chemical messengers. The intricate symphony of compounds present in our meals can prompt our brain cells to produce powerful neurotransmitters like serotonin, dopamine, and norepinephrine, influencing mood regulation. Serotonin, the "feel-good" neurotransmitter, can be boosted by consuming foods rich in tryptophan, such as turkey, chicken, eggs, nuts, and seeds. Tryptophan is essential for serotonin production, which in turn generates melatonin for restful sleep. 

B vitamins, particularly B6, B9 (folate), and B12, are essential for nerve function and the production of neurotransmitters. Antioxidants found in fruits and vegetables, protect brain cells from oxidative stress and inflammation. Berries, leafy greens, nuts, and seeds are excellent sources of antioxidants that promote cognitive function and memory retention. 

The gut-brain connection is fascinating, exploring the bi-directional communication that occurs via the gut and the brain (the gut-brain axis). The gut, sometimes called the "second brain," has neurons and microbes that affect our mood and mental health. Bottom line, the gut affects the brain, and the brain affects the gut. About 95 per cent of our serotonin, responsible for our happy feelings, is actually produced in the gut. 

Dr. Gomez-Pinilla, professor of Neurosurgery and Psychological Science, who has analyzed more than 160 studies of foods effects on the brain, states in Nature Reviews Neuroscience, “Some foods are like pharmaceutical compounds; their effects are so profound, that the mental health of entire countries may be linked to them.” This stresses the importance of becoming mindful of what we eat and how it makes us feel—we should see food as information and really ask ourselves, “What will this food do for me, and how will it affect the way I feel afterwards?”

By nourishing our brain with the right mix of complex carbohydrates, essential fats, amino acids, and micronutrients, we can orchestrate neurotransmitter harmony, safeguard our brain from oxidative stress, and elevate our mood. By incorporating whole foods, gut-friendly choices, and brain-boosting nutrients, we can take a proactive step towards maintaining good mental health. 

The next time you sit down for a meal, remember that your plate is more than just a collection of flavors—it's a blueprint for a more resilient, radiant mind. Embrace the power of nourishment, and embark on a journey to eat well, think well, feel well, exercise well and sleep well. Nutrition intervention by a registered dietitian can lead to enhanced food choices, positive alterations in eating habits, decreased nutrition-related side effects of medications, improved cognition and enhanced well-being.