Food Brain and Behaviour
Have you ever wondered how your food might affect your mind and behaviour?
In this blog we will share with you some practical tips to choose the right diet for you for a calm mind and normal performance behaviour.
Here is how we can start changing our diet for healthy body and mind, to maintain good performance, calm mind, prevent stress and anxiety, with good nutrition and energy.
Rajsic and Tamsic foods can cause aggression
According to Ayurveda, “our food is our medicine- “Ahar eva Aushadham” and we are what we eat, but also how and when we eat. High Rajsic foods - stimulating, and Tamsic foods causing inertia, heaviness and distortion, cause abnormal behaviour- Mano Vikruti / Mano Udvega.
In the USA , a number of studies on prison inmates and juvenile delinquent correction centres have claimed positive effects of nutritional programs in reducing disciplinary problems like violent behaviour.
Antisocial behaviour has been attributed to reactive low blood sugar level or mineral deficiencies as well as food allergies and adverse reactions to food additives. The reaction of low blood sugar depends on the sensitivity of the individual so that some people will produce high amounts of insulin in response to high sugar diets like caffeine- containing beverages or cakes and sweets. Alcohol also stimulates the production of insulin in the body which lowers the blood sugar level and can cause anti social behaviour.
Individuals demonstrating such a reaction of fatigue, nervousness, depression, depression, vertigo, anxiety and mental confusion may be suffering from such a reaction to high sugar or carbohydrate diet causing subsequent low blood glucose level.
Have you ever wondered what type of food might help your mind and behaviour?
These subjects may benefit from a low carbohydrate, well balanced protein diet within the daytime, like cheese, milk, fish, fruits and vegetable soups.
Some Vegan and vegetarian foods with High protein with Omega-3 oils which help healthy mind and brain function - vegetarian /vegan options may include Nuts like almonds, cashew, walnuts, pecan, and grains and lentils like Chick peas, Black Gram, Quinoa, Chia, Pigeon peas.
Eating light diet with Khichri- Basmati rice and Lentil or moong daal, vegetable soups, pastas, sweet potatoes and milk in the evening has a calming effect. Using gentle herbs like mild ginger, cumin, coriander, oregano, mint, turmeric help digest food, prevent gas and bloating and indirectly help with calm behaviour due to reduced Vata dosha in the body.
What food and drinks should you avoid for a healthy mind and behaviour?
According to Ayurveda, Rajsic and Tamsic foods , and foods that cause high Vata and Pitta Dosha are responsible for Aggression.
High refined carbohydrate and sugar containing foods sometimes also replace essential nutrients foods, which can deprive the brain of the necessary nutrients.
Tea and coffee contain caffeine which stimulates the brain by producing adrenaline in the body and excessive intake can cause irritability.
Alcohol causes high stimulation, irritability and aggression at lower levels, dysregulation of behaviour due to disinhibition. High levels of alcohol cause depression and intoxication.
Brain stimulants like tyramine are found in fermented cheeses like Stilton, Blue and Roquefort due to fermentation and chocolates contain tyramine and tryptamine which are capable of inducing episodes of high blood pressure and migraines with subsequent aggressive behaviour. Best to avoid these, specially at night.
Vegetables to avoid like aubergines, tomatoes, chillies contain stimulants so they are best avoided at night and are better during day time when alertness is desirable.
It is also best to avoid green leafy Vegetables high in fibre at night as according Ayurveda, they cause Vayu- gas and bloating. Modern nutritional research also confirms that Brussel sprouts and broccoli contain Raffinose which can cause gas and bloating. Cauliflower contains natural suloraphane which also causes gas and bloating. Uncomfortable guts and stomach cause irritability and agitation of the mind.
Vegetables to prefer - Peas, Greens, Edamame Soya beans, Spinach, sweet potato, various Gourds in the day time are good for the mind.
Replacing sugar drinks with honey, soft drinks with fruit juice, high sugar cereals - desserts - snacks with fruit, juice have resulted in reduction in aggressive behaviour.
Oats and sesame flapjacks in jaggery ( low glycaemic index foods) are also a healthy option.
What herbs and drinks does Ayurveda recommend for a healthy mind and behaviour?
Milk with nuts and saffron Organic turmeric latte with almond and cashew
Since ancient Vedic times, one of the recommendations of Ayurvedic medicine is to drink boiled milk to which has been added a teaspoon of powdered almonds, cashew nuts, pistachio, saffron, cardamom and nutmeg in the evening ( Brain food - Pavilion Ayurveda · Products · Brain Superfood with Ashwagandha, Almonds and Cashew Nuts 100G · Shopify) before bed time.
This mixture offers all 8 essential amino acids and essential fats for vegetarians, while providing essential minerals like Magnesium, iron and zing with Vitamin D for good sleep and calming the mind.
Organic turmeric latte with almond and cashew Drinking the golden turmeric with nuts in the morning with breakfast protects the mind and body during the day!
Which herbal teas does Ayurveda recommend?
Ayurvedic herb teas that help calm the mind, offer mood stabilization, and also offer good sleep are – Chamomile, Ginger, Cardamom, Lemon Balm. Ashwagandha, Brahmi, Tulsi holy basil, fennel, valerian. Try Pavilion Vata balance tea, Pitta balance tea, Tridosha Tea, Tulsi Yoga Tea, Good night tea. Check them out at this link to Pavilion Ayurveda -
Premium Herbal Tea Blends – Pavilion Ayurveda
Which group of herbs does Ayurveda recommend?
Medhya Rasayan: Mind rejuvenators which also promote vitality and longevity
Ayurvedic Herbal preparations that help calm down anxiety and work as stress adaptogens to protect the brain cells and Mental calm, while improving memory, cognition and concentration, are called Medhya Rasayan- Mind rejuvenators.
Ashwagandha, Brahmi, Shatavari, Guduchi, Shankhpushpi, Holy Basil are some of them.
Here are two well-proven powerful yet gentle Ayurvedic Medhya Rasayan formulations from Pavilion Ayurveda that can help you perform better in life with a calm and cognitive mind.
For your stress, anxiety and cognition:
MIND POWER powder – Ashwagandha, Brahmi, Shatavari , Holy basil , cardamom, nutmeg- All-in-One formula!
For your good sleep:
SLEEPWELL- Brahmi- Shankhpushpi-Jatamansi-Cardamom, Nutmeg – for blissful seep and mind health for cognition and memory.
Ayurveda also recommends that we follow a daily healthy meals ritual. Read our blog on "We are what we eat" to learn more.
Choose a mild well-balanced diet to be at your best behaviour and help others!
Dr Jani