Fourth Estate/Nadine Abdalla

Health advocate Nadine Abdalla shares how you can start a healthy diet

BY NADINE ABDALLA, STAFF WRITER

Growing up, I would rely on food to serve as a coping mechanism for the bullying I received at school. Whether it be physically or mentally, eating junk food made me feel good. However, it was only temporary, as the moods I would have after binge eating were always unpleasant. I’d have stomach problems and feelings of sadness and insecurity. Issues in the stomach stand as a prominent symptom of anxiety and stress, arising from the link between the brain and the gastrointestinal system. 

My name is Nadine Abdalla, and while I don’t hold specific qualifications as a nutritionist or dietitian, my expertise comes from personal experience and ongoing research. Understanding the connection between mental and gut health has been a personal journey. Through my struggles with using food as a coping mechanism, I’ve learned the importance of nourishing both the body and mind. I aim to inspire and educate; however, each person’s journey to optimal health is unique, and finding the right approach for you may require individualized guidance and experimentation. 

The connection between your stomach and brain is known as the gut-brain axis. There are numerous physical and biological links between these two organs. You may have heard the phrase, “Brain in your gut.” This represents an alternative medical perspective on the interconnectedness between digestion, mood, overall health and even cognitive processes. Even when we are asleep, our brain continues to work hard. It needs a steady flow of fuel, which we get from the food we eat. What you eat has a direct impact on your brain’s structure and function, which in turn determines your mood.

There is one easy step you can take to significantly improve the health of your gut. Consume a diversified diet that primarily consists of plants, ideally organic. A varied, plant-based diet that provides you with a spectrum of fiber and nutrients your gut bacteria require to flourish is the well-known, simple-to-follow Mediterranean diet. The “sunshine vitamin,” vitamin D, also supports our immune and neurological systems while improving bone health. Additionally, it promotes the growth of beneficial intestinal flora. 

You can strengthen your digestive system by consuming wholesome foods, but avoiding certain items like refined sugar is crucial, as it can worsen digestive issues. Excessive sugar intake can lead to the removal of beneficial gut flora. This can lead to inflammation in the body, which can exacerbate existing health issues. Furthermore, refined sugars are quickly broken down by the first segment of the small intestine, which raises blood sugar levels and leaves the other microorganisms in your stomach hungry. Therefore, consuming a reduced amount of refined sugar can be beneficial for your body. 

The connection between nutrition and mental health is frequently disregarded. Adults with busy schedules struggle to maintain a healthy eating habit and their mental well-being. Individuals often need help to uphold a balanced diet due to the convenience of readily available, low-nutrient foods compared to nutritious alternatives. There should be more affordable, widely available and healthier options for meals and snacks. 

There’s a notion that healthy food is not delicious, but this perception cannot be more wrong! The idea that healthy food lacks flavor is simply the result of feeling restrained when compared to eating the typical high-calorie, high-fat and sugary meal options. Knowing the kinds of foods that promote both your gut and mental health is the key to enhancing your gut health.

Christopher Taylor, certified personal trainer and head of training department at Lifetime Fitness athletics said, “Don’t fully take out the foods you like, unless your doctor recommends you to do differently. When trying to entirely cut out a food group, telling yourself you’ll never eat it again can make you crave or desire it more, which can impair your focus. Allowing yourself to indulge in a pleasure can prevent you from becoming overly preoccupied with what you can and cannot eat.’’

It’s important to find a balance in life wherever possible, whether it’s between work or amusement, rest or effort and even abstaining or indulging. You don’t have to give up the foods you love to eat, but moderation and balance are key.  

“Eating junk food and working out might sound like they don’t go hand in hand, but life should be all about balance,” Megan Olson, a certified personal trainer and registered nutritionist, said.

I like to follow the 80/20 rule where I eat foods that are nutrient-dense about 80% of the time and the other 20%, I let myself have what my body and mind are craving. Food should fuel you, not stress you out,”  Olsen said.

The gastrointestinal tract acts as a disease-fighting organ, in addition to being the primary portal for absorbing and metabolizing nutrients. Your entire health depends on having a healthy gut, which has an impact on all bodily functions, including the neurological, immunological and digestive systems. 

If you’ve ever “gone with your gut” when making a decision or felt “butterflies in your stomach” due to nervousness, you’re most likely getting signals from your second brain known as your gut. You’ll notice an improvement in your physical and emotional well-being once adopting a healthy diet. In the long run, your body and mind will thank you.