FOOD PSYCHOLOGY Daniel Roberts, Ph.D. & Brenda MacDonald, M.Ed. |
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Brain Waves and the Food Connection Summary: The food that we eat is linked to brain wave patterns associated with health, learning, and cognition. Carbohydrate-rich foods, for instance, correlate with the higher-range beta waves associated with a reflexive or intuitive type of thinking. On the other hand, protein-rich foods trigger brain wave frequencies related to analytical thinking (e.g., alpha and gamma waves). Of importance is that all the physiological systems are interconnected. Thus, the foods that affect brain-wave patterns also affect a multitude of other body functions, such as those regulated by the Autonomic Nervous System. Circadian rhythms are also particularly influential on bio-electrical brain activity, including that of brain waves and related thinking patterns. For instance, foods affect the wake-sleep cycle. In that context, dreams are affected. According to the problem-focused approach, dreams help us resolve concerns of waking life. Interrupted sleep disrupts both problem-solving and decision-making. Interestingly, some foods cause stress while other foods have a relaxing effect. A person’s health and cognition are impacted by psychological stress as well as food-related stress. Stress, both physical and mental, has been found to wear down the telomeres that are associated with aging. Food-related stress is also reported to have a similar effect as psychological stress on the telomeres and lifespan. Interestingly, meditation, mindfulness and other relaxation techniques have a protective effect on the telomeres and excessive aging, cell degeneration, and disease. A meditative state is associated with low-frequency brain waves and with relaxation and calmness. Given the relationship between food and brain activity, meditation programs have been designed for optimal functioning. More research using new EEG technology will expand our knowledge of how food impacts on brain waves, health, and cognition.
Much evidence points to the food we eat is linked to patterns of brain waves. More specifically, high sugar diets more often correlate with higher range beta wave frequencies associated with the release of hormones, like cortisol that is linked to stress. On the other hand, foods such as green tea, soybeans, oatmeal and soup are correlated with an increase in alpha waves that create a feeling of relaxation, as well as thinking patterns and cognitive functions that foster better coping strategies. High-fat diets also disrupt brain wave activity. In particular, studies have reported that a high-fat diet impairs the signaling of satiety in the brain, causing overeating and obesity (Dadalko, Niswender & Galli, 2015). Particularly, a high-fat diet has been linked to hedonic eating; i.e., the drive to eat for pleasure in the absence of need. As well, studies have reported that a high-fat diet induces oxidative stress, which results in neural damage and interference with synaptic transmission; hence, a decline in cognitive function. Brain-wave types Brain waves are neural oscillations, rhythmic or repetitive patterns of neural activity that follow neurons firing during cognitive processes. Five main brain wave patterns have been identified: Gamma, Beta, Alpha, Theta, and Delta (see Figure 1). The brain waves can be observed with an electroencephalograph or EEG – a device that allows the measurement of brain wave patterns. Brain waves vary according to their frequency measured in Hertz (Hz). Also, each brain wave has amplitude (uV) which determines the strength of the brain wave; this, in turn, determines the state of mind we currently experience.
All of the brain wave types can be active at the same time but some with higher amplitude are more active than others. Also, each brain wave has a purpose and all help us to reach an optimal level of mental and social functioning. Of importance is the fact that brain waves originate from different areas of the brain associated with metabolic processes, such as the release of specific hormones and neurotransmitters which influence cognition and mood. For instance, high beta waves are associated with the release of adrenaline, cortisol, and norepinephrine while alpha waves are connected with the release of serotonin and endorphins (endorphins being the natural pain relievers that can boost our mood). Beta Waves (12-40 Hz): Beta waves are the most common pattern in the normal waking state. Beta waves represent a waking state of consciousness when attention is directed to cognitive tasks; i.e., when attentive and engaged in conscious thinking, problem-solving and decision-making. Three distinct beta rhythms have been identified: · Low Beta Waves (12 Hz – 15 Hz): These are often referred to as “Beta 1” (SMR brain waves). The lower range of beta activity is associated mostly with quiet, focused concentration. · Mid-Range Beta Waves (15 Hz – 20 Hz): These are commonly referred to as “Beta 2” waves. Mid-range beta activity is associated with increases in energy, anxiety, and performance. · High Beta Waves (18 Hz – 40 Hz): These have also been referred to as “Beta 3” waves. The high-range beta activity is associated with stress, anxiety, high energy, and high arousal. Alpha waves (8 to 11 Hz): Alpha waves fall in the middle of the brain wave spectrum. They bridge the gap between conscious thinking and the subconscious mind. Alpha waves are associated mostly with focused concentration. It is a type of thinking with a self-purpose, overcoming problems in finding solutions through re-evaluation. Gamma waves (40 Hz to 100 Hz): Gamma waves are the highest frequency brain waves associated with higher levels of consciousness. They originate in the thalamus and move from the back of the brain to the front and back again 40 times or more per second in a rapid “full sweep” action. Gamma waves are generated when the brain is learning new information, storing memories or concentrating. Gamma waves are most often associated with creative visualization, insight, expanded consciousness and peak focus. Theta waves (4-7Hz): Theta waves also occur when an individual is deeply relaxed; e.g., in a semi-hypnotic state or when asleep. These brain waves are indicative of dreaming or daydreaming. Theta waves are related to inner focus as well as to vivid imagery, imagination and introspection. Delta waves (1-3Hz): Delta waves have the slowest brain wave frequency. They are generated when in deep meditation or dreamless sleep. Delta waves have healing and regeneration qualities for individuals in that state. Also, delta waves are associated with the release of endorphins and feelings of well-being, and restorative sleep. Further breakdown of brain waves: Brain waves, other than the main five (5), have been identified; e.g., Epsilon, Lambda, Hyper-Gamma. Hyper gamma waves exist within the highest range of gamma, in the 100 Hz + range. Epsilon waves (.5Hz - lower) are associated with extremely deep states of meditation. Lambda waves (100 + – 200Hz) are very high frequency brain waves associated with wholeness and integration. In the deeper states, like during epsilon and lambda, electrical activity between the right/left hemispheres tends to synchronize. This synchronization of the cerebral hemispheres triggers particular states of consciousness – the “alpha” states are moments of creative inspiration, insight and of awareness when the answer to a problem occurs. Food-related brain waves L-theanine found in green tea has been shown to trigger the release of alpha-wave activity, which enhances relaxation, focus, and creativity (Nathan et al., 2011; Nobre et al., 2008; Vuong et al., 2011). While tea is the most common source of L-theanine, many other foods contain L-theamine, including some mushrooms, spinach, broccoli, tree nuts such as walnuts, bananas, lentils, brown rice, beef liver, and halibut fish. L-theanine is structurally similar to glutamate and GABA, two neurotransmitters vital to brain function. Some studies have linked tea with lower rates of heart attack or type 2 diabetes, and its antioxidants are believed to lower stress levels and slow down certain effects of aging. Nuts: Several studies point to the positive effects of nuts on cognition. Eating nuts (almonds, cashews, peanuts, pistachios and walnuts) is associated with the strengthening of brainwave frequencies related to learning, memory and other cognitive functions (Berk, Lohman, Bains et al., 2017). The data also supports an association between the health benefits of nuts with an increase in delta and gamma waves. Nuts are rich in protein, magnesium, vitamin E, riboflavin, and selenium. However, some nuts are richer in some of these nutrients and do certain things better than others. According to research, pistachios produced the greatest gamma wave response in the brain, which have shown to improve cognitive processing, information retention, learning, perception and rapid eye movement during sleep. Fruits and vegetables: Fruits and vegetables affect brain waves, especially gamma and theta brain wave frequencies associated with cognitive functions such as being attentive, creative, and intuitive (Carillo, Zafrilla, & Marhuenda, 2019). Fruit and vegetables are rich in vitamins and nutrients, including antioxidants that help protect the brain from oxidative stress. Fruits and vegetables are high in polyphenol and flavonoid compounds called anthocyanins. Anthocyanins have been reported to improve mental performance by increasing blood flow to the brain, protecting against inflammation, and improving signaling pathways that promote nerve cell production and cellular processes involved in short- and long-term memory, as well as learning. Legumes: Legumes (i.e., beans, green peas, chickpeas and lentils) have significant beneficial effects on different aspects of brain function. Legumes are found to be a rich ‘brain food’ and important constituents of any healthy diet. Legumes were reported to have healing properties, and to regulate sugar, water, and other aspects of metabolism. The benefit of eating legumes has also been associated with brain waves that promote higher cognitive functions (Chen, Huang, Cheng, 2012, Dalile, Kim, Challinor et al., 2022; Mazza, Fava, Ferro et al., 2017). Protein-rich foods and dopamine Foods that contain the amino acid tyrosine stimulate the production of dopamine in our brain. By eating foods rich in tyrosine (e.g., meat, fish, cheese, fruit, beans and green vegetables, and whole grains like quinoa, oats, and nuts) the brain is able to synthesize the neurotransmitter dopamine. Dopamine is much involved in the pleasure centers of the brain. It is released in high amounts during gratifying activities, such as eating, sex, and other enjoyable experiences. Dopamine is not only released during pleasurable activities but also in the presence of stress. The production of dopamine provides us with more energy, drive, and motivation, just like the addictive stimulants of chocolate, caffeine (tea and coffee), sugar, and cigarettes (nicotine). Foods lowest in tyrosine are associated with impaired cognition, poor concentration, decreased motivation, increased incidence of depression and other mood disorders. On the other hand, increased levels of dopamine-like neurotransmitters by consuming protein-rich foods or tyrosine has shown to improve mood, alertness, ability to cope with stress, and mental functioning. Of importance is that protein-rich foods provide a surge of short-term food cravings. Over time and with continued reinforcement it can lead to a dopamine crash (much like a sugar crash). A pre-emptive dopamine response (associated with the memory of the reward experience when indulging) is habit-forming; the urge to satisfy that craving becomes a need (Keval & Batterham, 2008). As such, the need for dopamine can lead people to crave for specific foods, sex or stimulation. In other words, the high dopamine-related foods strengthen reward network to become a source of addictive behaviour (Makaronidis & Batterman, 1018; Van Tulleken, 2021). It is important to retain that specific food responses in the reward center associated with emotions and memories promote the encoding of habits. For instance, sugary or high carb diets provide a surge of insulin that triggers cravings and, in the long run, the insulin crash. Similarly, protein-rich foods provide a surge of short-term dopamine (e.g. a rush), but, over time, causes a dopamine crash. In the short- and long-term, these specific foods associated with different brain waves will influence the way we think; e.g., the reasoning process, and decision-making. It goes with the quotation: “a healthy mind in a healthy body”. In other words, not only a healthy diet makes us healthy but it also has a positive impact on cognitive functions; e.g., higher-order mental abilities such as learning, memorizing, decision-making, creative thinking, and problem-solving. There are many academic publications and popular books relating to the subject (see Albers, 2013; Colzato et al., 2015; Minich, 2009; Rogers, 2007; Wang et al., 2021). Brain waves and food philosophy Brain waves associated with food or diets have been linked to thinking patterns and decision-making. For example, Strang’s study showed participants who had the high-sugar breakfast were much more likely to reject the two (2) Euros offered than participants who had a high protein breakfast. Strang‘s findings can be explained in terms of brain waves: a breakfast high in sugar creates beta waves from stress-related cortisol released into the bloodstream. Cortisol boosts high-risk decision-making behaviour similar to that in stressful situations. On the other hand, a breakfast high in protein is likely to produce lower beta waves as well as waves in the alpha range that facilitate problem-solving and decision-making leading to thoughtful solutions. In other words, a sugary or high-carb diet is associated with judgments that fall at the extreme ends of the thinking spectrum (i.e., black-and-white thinking), whereas a protein-rich diet relates to a more gray area of thinking; i.e., more realistic sets of possibilities that fall between the extreme judgments of black-and-white thinking. Let’s remember that though each brain wave has a distinct purpose, it is our ability to modulate between them that channels the production of brain waves, and determines our thinking, including our rationale for food choices. There are several food philosophies that guide people’s food choices or diets. One common theme is “the need to eat healthy to live a healthy lifestyle.” In their quest for a healthy lifestyle people have chosen to be vegetarian, meat eaters, or follow special diets; e.g., the Mediterranean, Ketogenic, carnivore, vegan, flexitarian, and Palaeolithic diets. These diets to which people adhere have specific sets of beliefs. For instance, vegan idea of being healthy is not eat, drink, or otherwise consume animal products. The carnivore diet philosophy, on the other hand, involves eating all animal products, including dairy and eggs. Other food sources such as fruit, vegetables and grains are often neglected if not quasi-absent. One argument for a meat diet is that humans have developed bigger brains and greater human skills because they evolved as meat-eaters. Moreover, the proponents of the carnivore philosophy hold that the diseases of our civilization (e.g., heart disease, cancer, type-II diabetes, inflammatory and autoimmune disease) were caused by the change from a hyper-carnivorous hunter-gatherer society to a society of settled grain-eaters. One view is that during the agricultural revolution our brains and bodies shrank and weakened as we developed the diseases of civilization (see Fox, 2018). The multifood philosophy proposes that all food groups are designed to nourish, and further human growth. Compared with other animal species, humans are endowed with the features (e.g., a set of teeth) and the digestive system to process a much larger range of food groups. Especially important is the idea of properly combining all the available food groups. A properly-combined animal protein meal may include salad topped with cherry tomatoes and cheese, followed by some fish served with steamed broccoli and cauliflower. Fresh or frozen fruit is considered suitable for dessert, or breakfast when combined with cooked oats or semolina of wheat or corn, some nuts and seeds (e.g., a spoonful of chia or hemp). The multifood diet favors whole foods and switching food categories at each meal so that the users get to eat foods necessary for the body to maintain proper health (Wilkinson, Embling, Raynor et al., 2021). The origin of food-combining goes back to the Ayurvedic medicine of ancient India. Generally, food combining diets assign foods to different groups. These are usually broken down into carbohydrates and starches, fruit, vegetables, proteins and fats (including those from meat, poultry, fish, eggs, and dairy products). More recent categories include seeds of all types and cold-pressed oils like olive oil, and coconut oil. As well, foods that have been genetically modified (GM), such as corn with higher protein content and golden rice – which is vitamin A-enhanced – have been included. However, food-combining rules exclude highly-processed food, such as refined grains, foods with added sugar, beverages with sugar or artificial sweeteners, and alcohol (Mishra, 2004; Wujastyk & Smith, 2008). Brain wave disorders Brain waves patterns are relevant to mental health, as abnormalities in brain waves have an influence on the development of certain conditions. Brain wave frequencies may indicate a state of sleep, consciousness, cognition, or some mental disorders. Slow brain waves are seen in some conditions such as a coma, brain death, depression, autism, brain tumors, obsessive–compulsive disorder (OCD), attention deficit hyperactivity disorder (ADHD), and encephalitis, while rapid brain waves are generally reported in conditions such as epilepsy, anxiety, posttraumatic stress disorder (PTSD), and drug abuse. Interestingly, some diets have been shown to improve certain conditions. For example, the ketogenic diet helps control seizures in some individuals affected by epilepsy. The keto diet is high in fat, adequate in protein and very low in carbohydrates (carbs). A typical keto diet consists of 70% to 80% fat, 20% protein and 5% to 10% carbohydrates (Kossoff, Freeman & Turner, 2011). Some researchers have raised concerns about a low-carb diet as it reduces the brain’s main source of fuel; i.e., glucose. This reflects the finding that even though the brain accounts for 2 percent of body weight, it consumes 20% of glucose-derived energy. Of interest is that several variations to the ketogenic diet have been popularized for weight-loss, to fight cancer or heart disease, and to control Type 1 diabetes (Axe, 2019; Hyman, 2016). However, other diets like Elsselstyn’s heart healthy diet (2008) has no oil or animal products. Elsselstyn recommends a whole-food, plant-based diet for his heart patients. Still, other authors recommend simply a healthy balanced diet to address similar disorders. How do we reconcile such differences of opinion about diet or food? Thankfully, ongoing research will resolve these and other differences in perspective about diet and food. Circadian rhythms: The sleep-wake cycle Circadian rhythms are particularly influential on brain bioactivity or brain-wave patterns. Circadian rhythms are the 24-hour biological cycles found in humans and many animal species. The most important circadian rhythm is the sleep-wake cycle. The daily cycles produce rhythmic variations in blood pressure, hormonal secretion, urine production, and other physiological functions. Circadian rhythms also produce fluctuations in alertness, short-term memory, and other aspects of cognition (Schmidt et al., 2007; Valdez, Ramirez & Garcia, 2012). The suprachiasmatic nucleus (SCN) participates in circadian rhythms. In the evening, as daylight fades, the suprachiasmatic nucleus (SCN: a small group of neurons in the hypothalamus) directs the pineal gland to secrete the hormone melatonin. When melatonin goes up, cortisol and serotonin go down, and vice versa. Melatonin indirectly affects the body’s biochemical composition through its relationship with the growth hormone. A disrupted circadian rhythm can lead to increased production of insulin in our body, says Tong (2022). Tong reported that disrupted circadian rhythms lead to increased production of insulin in the body, increasing ghrelin levels and decreasing leptin in the body—which can lead to increased hunger. Interconnectivity of body systems Let’s note that the sympathetic and parasympathetic nervous systems are associated with different types of brain waves. For instance, high Beta waves (20+ Hz – 40 Hz) are associated with the functions of the sympathetic nervous system while lower-frequency brain waves, such as alpha and gamma waves, are associated with the parasympathetic system. A reminder is that each brain wave has a distinct purpose and helps us think, behave, move, and process information. For instance, brain waves associated with the parasympathetic system trigger analytical thinking; e.g., the consolidation of ideas. On the other hand, brain waves associated with the sympathetic system are more reflexive in nature. Such thinking patterns have a purpose, which is that of protecting and helping individuals. The fact is that all physiological systems are heavily connected and interdependent. Food that affects brain wave patterns will also affect other body systems and body functions. There are more than 100 body functions and types of behaviour that fluctuate in regular patterns in a 24-hour period. These bodily functions are controlled by the brain (Ruby et al., 2002). Blood pressure, heart rate, appetite, secretion of hormones, and digestive enzymes, sensory acuity, and elimination are just a few (Hrushesky, 1994; Morofushi, Shinohara & Kimura, 2001). Our learning efficiency is also affected as is our mood (Boivin et al., 1997), and our ability to perform a wide variety of tasks (Johnson et al., 1992; Manly et al., 2002) Table 2 lists some of the ANS and PSNS activities.
Table 2: Brain activity and metabolic functions linked to the Autonomic Nervous System
Sleep and brain waves Many foods and dietary habits can interfere with the quality of sleep: sleep being important to our emotional, mental, and physical health. The link between diet and sleep goes back as far as 500 B.C. Hippocrates noted that some foods make people sleep, while other foods make them agitated. Let’s note that the most recent guidelines from the National Sleep Foundation suggest that among adults, seven to nine hours of sleep is required. However, while this is the average requirement, rest is influenced by a multitude of generic factors, including work schedules, stress, age, lifestyle, diet, and general health (de Castro, 2002; Vincent et al., 2009; Williams, 2001). Patterns of thinking and emotions Of interest is that higher cortisol levels associated with high carbohydrate (sugar) diets disrupt sleep patterns. David and Austin Perlmutter (2020) brought forward research showing that a sleep deficit resulting from inflammatory (unhealthy) dietary impacts on brain areas, such as the connection between the amygdala and the prefrontal cortex as well as between the limbic system's hippocampus and the prefrontal cortex. The hippocampus is a memory center connected to the amygdala. These brain structures communicate with each other following an emotional event. The Perlmutters stipulated that as a result of not getting enough sleep, the amygdala, being the threat response system, sounds the alarm continually. It then becomes a source of stress that leads to an increase of cortisol and other hormones which disrupt brain waves and related brain functions. The Reticular Formation System: The spontaneous firing of the amygdala is associated with the reticular formation. The reticular formation is connected to many other areas of the central nervous system (Joseph, 2012). It is a neuron network in the brainstem that is involved in consciousness, sensory and motor function, and endocrine and neurotransmitter regulation (see Fig. 2). The most typical symptoms associated with neuronal damage to the reticular formation are drowsiness, stupor, alterations in breathing and in the heart rate. Damage to the reticular formation disrupts attentional abilities and the sleep-wake cycles People who are not getting enough sleep and under stress increase their consumption of food. They compensate for their lack of sleep and need for energy throughout the day by eating more. Over time, the result is weight gain. Moreover, body fat and lack of restorative sleep become a chronic cycle associated with a variety of problems, including memory issues that can affect mental processing and decision-making abilities. The reduced ability to process information in general, and interpret information are also threatened. This situation increases impulsivity. It influences how fat or thin we become, how well we can fight infection, and how creative and insightful we can become (Michopoulos et al., 2017; Prince & Abel, 2013; Zhao et al., 2021).
Stages of sleep There are five stages of sleep associated with distinct patterns of brain waves and neurotransmitter activity initiated in the reticular formation, in the core of the brain stem. Three important neurotransmitters involved in sleep are serotonin, epinephrine, and acetylcholine. Adenosine and hormones such as melatonin also play a role in the regulation of sleep and wakefulness. Hypocretin (also called the orexins) is a peptide hormone produced in the hypothalamus that also regulates arousal, wakefulness, and appetite (De Lecea & Sutcliffe, 2005). Stage 1 sleep: Alpha waves are predominant. People are still conscious, their heart rate and breathing are slowed, and images over which we have some control begin to appear. Stage 2 sleep: Theta waves, or light sleep. The muscles relax further and body temperature drops. This stage of sleep is interspersed with defining characteristics; i.e., spindles or a sudden increase in brain wave frequency. Stage 3 sleep: Delta waves, or deep sleep. This is when the brain consolidates declarative memories or things learned; e.g., general knowledge, facts or statistics, and personal experiences. Stage 4 sleep: REM sleep is associated with dreaming. During this time, most people experience muscle atonia, or temporary muscle paralysis, which prevents a person from acting out their dreams. Stage 5 sleep: Theta waves or light sleep, signaling the end of a cycle. On average, adults go through 4–6 sleep cycles per night and spend 90 minutes in each sleep cycle stage.
The function of REM sleep Dreams are important for cognitive processing. According to problem-solving dream models, dreams can help us find creative solutions to personal problems and conflicts (Cartwright et al., 1977). As the French proverb says: “La nuit porte conseil” which translates in English to “the night carries advice”. REM sleep is linked with the formation of emotional memories (Wagner, Gais, & Born, 2001). Recent studies suggest that REM and slow-wave sleep contributes to the consolidation of learning that takes place during the day. It has also been suggested that REM sleep and slow-wave sleep each contribute to different types of memory (Marshall & Born, 2007). The information processing theory offers a cognitive view of dreaming. The cognitive approach to dreaming emphasises our waking concerns and interests. According to this view, dreams are the mind’s attempt to sort out and organize the day’s experiences and to embed them in memory. According to another cognitive approach, the problem-focused approach, dreams express and resolve ongoing concerns of waking life (Barrett, 2001). The purpose of dreams is not only to organize experiences and consolidate them in memory, but also to find solutions. In this process, parts of the cerebral cortex involved in perception and cognitive processing are activated during dreaming. It should be pointed out that people also have dreams when not in REM sleep. Indeed, when awakened from non-REM sleep (non-rapid eye movement), people often report dreams (Foulkes, 1985). The non-REM dream is shorter than REM dreams (Stickgold et al., 1994). The non-REM dreams often resemble a story-board more than a story with some plot. Also, apart from non-REM dreams, mental activity that occurs during non-REM sleep may resemble daytime thinking, although in comparison to waking thoughts, they are simpler and jumbled. Sleep disturbances The most common sleep disorder is insomnia, which includes difficulty falling asleep or staying asleep, and hypersomnia (excessive sleepiness). Often, people with unhealthy diets have daytime sleepiness that they try to counteract with increased food consumption and energy drinks. Sleep problems contribute to a number of disorders. For example, stroke and asthma attacks are more common during the night and in the early morning. Moreover, sleep problems affect most people who have mental disorders, including those affected with stress and depression (Larsen & Tandberg, 2001; Armitage & Hoffmann, 2001). In general, too little sleep is linked with a range of health-related complaints, including headaches and migraines, inattention, confusion, neck and shoulder pain, stomach aches, and allergies (Paiva et al., 2015; Sutton, Moldofsky & Badley, 2001). Loss of a night’s sleep impacts on hormonal levels necessary for normal muscle development and proper immune system functioning (Leproult, Van Reeth, Byrne et al., 1997; Pollmacher et al., 2000). It can impair mental flexibility, attention, and creativity. In chronic sleep deprivation, high levels of cortisol can damage or impair the brain cells necessary for learning and memory (Leproult, Copinschi, Buxton, Van Cauter, 1997). Tryptophan in protein-rich foods. Regardless of stress and other factors, nutritional habits are linked to sleep and wake patterns. For instance, calcium and magnesium contribute to healthy sleep patterns. B complex vitamins (B12, B6 and B1) are known to improve sleep. The amino acid, tryptophan, the building block for the neurotransmitter serotonin, also contributes to sleep. This brain chemical participates in the regulation of emotion, behavior and pain. Tryptophan is also linked to the metabolism of melatonin, the hormone associated with the regulation of mood and sleep. Laboratory experiments show that both animals and people who have been deprived of sleep have shown an increased preference for carbohydrate-rich foods. Interestingly, a high-carbohydrate, low protein snack two hours before bedtime helps regulate sleep. On the other hand, a high protein snack usually inhibits tryptophan absorption causing a drop in the brain level of serotonin, which disrupts sleep. Stress management Some foods have an effect similar to a relaxation technique while other foods, such as high-glycemic food containing sugar and refined starches, cause the body to react with spikes in blood sugar levels, increased cortisol, and stress. Foods that relaxes you includes chicken soup, warm milk, honey, and brown rice. Some mushrooms (e.g., reishi and maitake help to reduce stress, improve sleep, and boost mood. The tripersene found in Reishi mushroom as well as red ginseng is also reported to improve immune system response and cognition. Meditation and mindfulness, like some foods and herb teas, reduce stress levels. In fact, people who meditate on a regular basis experience positive changes in brain structures. Mindfulness, like meditation, also changes the brain; e.g., increased size of the hypothalamus, as well as gray-matter density which increases the structural connectivity of the brain areas (Hölzel, Carmody, Vangel et al., 2011; Uders et al., 2009). Meditation and the telomere effect: Stress has been shown to wear down the telomeres; the protective cap on our chromosomes that deteriorate with aging. The high-glycemic foods that trigger increases in cortisol cause excessive stress, and any type of stress is detrimental to a host of biochemical activities. Interestingly, people who practice meditation, yoga and other Ayurvedic practices were shown to increase the activity of the enzyme, telomerase, which protects the chromosomal caps, or telomeres. In other words, both meditation and diet protect our cells from excessive aging, degeneration, and disease (Blackburn & Epel, 2018; Jacobs, Epel, Blackburn et al., 2011 Schutte, Malouff, & Keng, 2020.) In a meditative state, when the brain emits slow (low-frequency) brain waves (e.g., alpha, delta and gamma waves) associated with relaxation and calmness, the deep relaxed self is better able to think, to reflect on changing behavior, and make long-lasting changes. In such states, individuals are more discipline; they learn to nurture thinking with dietary choices, and set goals. In meditation, a person focuses on how to regulate breathing, minimize external stimulation, generate specific mental images, and free the mind of negative thoughts (see Dr. Khalsa’s Brain Longevity about the benefits of meditation.) Given the link between stress and mind states, Viens, De Koninck, St-Onge & Lorrain (2003) proposed a treatment referred to as anxiety management training, which combines progressive relaxation and cognitive relaxation techniques. However, long-lasting personal change is most often achieved with stress-reduction techniques together with cognitive behavior therapy (CBT). Cognitive restructuring of negative thoughts and detrimental behavior is dealt with more effectively when individuals are in a state of relaxation or a meditative state. In this condition, we can maintain an objective distance from our struggles and create a more positive outlook in our life. Measuring brain waves New EEG devices provide the opportunity to measure our own brain waves. 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