The title above refers to a book written by Patrick Holford, Britain’s top nutrition expert. In the book he guides the reader through natural ways to deal with mental issues such as anxiety, depression, beating the blues, age related memory decline and ADHD. He even delves into the more difficult illnesses such as schizophrenia, manic depression, bipolar disorder, Parkinson’s and Alzheimer’s. He offers clinical studies that prove through proper diet and supplementation with vitamins, minerals, amino acids, EFA’s and other relative supplements, we can keep our brains in prime working order relieving us from the struggles associated with most of the above listed disorders.

According to the World Health Organization, one in eight people world-wide suffered from some form of  mental disorder in 2020. Plus, in a report that same year by the Centre for ADHD Awareness in Canada, they calculated that roughly 285,000 or 5% of school-aged children were affected by ADHD. Often both school authorities and doctors recommend that these children go on habit forming drugs like Ritalin or Concerta which are nervous system stimulants that are Class 2 drugs on the controlled substances act; the same list that cocaine appears on. Of those that are diagnosed with ADHD roughly 2/3 of them will carry some of their symptoms with them into adulthood, if left untreated. The sad part is that the prescribing of the drugs is done too quickly and generally no further testing is done to determine the real cause of their behaviour. Could it just be too much sugar in their bodies causing a hypoglycemic reaction like hyperactivity?  Maybe it’s an allergic reaction to the many designer foods or even additives like dyes, MSG and other anti-nutrients food companies use to enhance the flavor of the cereals, snacks and treats given to the kids. Possibly, the kids may have an allergy to relatively healthy foods like wheat, dairy, eggs, corn, tomatoes or other innocent foods. Another thing to consider is that the kids just might have a nutrient deficiency and not a drug deficiency. According to the studies referred to in Patrick Holford’s book, it suggests that a significant number of these children  would not be labelled with the ADHD monicker if their diet included things like EFA’s, B vitamins, magnesium, zinc or many other helpful supplements, but there’s a good chance that there isn’t a whole lot of those nutrients in their cereals or snacks.

From Holford’s perspective, we need to focus our attention on 5 different areas of brain booster foods.

1. We need to balance our glucose; it’s fuel for the brain and the brain consumes about 40% of the glucose we consume.
2. There should be EFA’s in our daily intake to help reduce symptoms of ADHD, anxiety, behaviour problems, dyslexia, dyspraxia and learning difficulties.
3. We also need amino acids which help build the language our neurotransmitters use to communicate; so be sure to include foods like beef, chicken, fish, eggs, quinoa, fruits and vegetables to maintain our level of amino acids.
4. Phospholipids are important in our diet to help maintain the myelin sheath which protects and enhances nerve cell transmission in the brain, so we need to include foods like lethicin, beans, avocados, walnuts, milk and other healthy fats.
5. Other intelligent nutrients the brain might require include a B-complex vitamin, Vitamin C, Folic acid, Gaba, Magnesium, Manganese, Zinc and 5-HTP, to name a few.

A mediterranean style diet includes the majority of nutrients identified in the the 5 points listed above, however, additional supplements may be required based on the quality and choice of foods consumed. The best option is to choose organic and chemical free products from both animal and plant sources.

So, what will these nutrients do for the brain?   Let’s have a look:

Collectively, the B vitamins will support better memory, concentration and attention; reduce stress, anxiety and depression. Vitamin C will also reduce depression. Zinc improves concentration and motivation. Studies show that magnesium, taken at bedtime will not only reduce depression but also lower anxiety, irritability, insomnia and memory loss. Also one clinical comparison showed that magnesium along with Vitamin B6 proved to be better than Ritalin in addressing ADHD issues. Although more study needs to be done, Gaba is reported as being helpful in reducing anxiety, depression and insomnia. 5-HTP has been touted to be as effective as SSRI’s, however, those who are already on SSRI’s should not be taking 5-HTP along with their medication. Always consult with your doctor if you want to take any supplements with your medication. Never stop taking your SSRI’s without talking with your doctor first. There is a prescribed method for coming off your medication and your doctor can guide you in that process.

For anyone struggling with any of the issues listed here, consider looking into some of the ideas offered above. For more help, contact a health care practitioner who can guide you in your search toward better mental health.