Psychiatrist Prof. Dr. Nevzat Tarhan, pointing out that research shows eating habits are associated with depressive mood, noted that nutritional habits are a serious factor not only for diabetes but also for depressive disorders. Tarhan stated that those who eat fast food more easily fall into depression and are more fragile. Walking 5,000 steps a day contributes to the balance between the brain and the gut…
Üsküdar Üniversitesi Founding Rector, Psychiatrist Prof. Dr. Nevzat Tarhan, evaluated the relationship between nutrition and mental health.
There is an important communication axis between the brain and the gut
Prof. Dr. Tarhan stated that recent scientific research increasingly emphasizes the importance of gut microbiota, adding that gut microbiota constitutes a large part of the bacteria in our body and provides an important communication axis between the brain and the gut.
“In such situations, the brain and gut communicate with each other. These communications are chemical messages,” said Prof. Dr. Tarhan, noting that communication between these two organs occurs via chemical, endocrine, immune, and nervous pathways, and that serotonin, in particular, is also found in the gut.
Frequent trips to the restroom…
Explaining that the parasympathetic nervous system also plays an important role in the communication between the brain and gut, alongside chemical messaging, Prof. Dr. Tarhan said, “When emotions like resentment, anger, hatred, fear, hostility, and jealousy are present in our brain, the brain produces a chemical mixture. In such situations, spasms occur in the intestines, and they work rapidly. The intestines react. Spasms, nausea, and frequent trips to the restroom occur. If it lasts long, conditions like constipation emerge. A healthy gut microbiota is important.”
Fast food eating habits lead to depression…
Prof. Dr. Tarhan also noted that a fast eating style, consumption of high-carbohydrate and processed foods, especially fast food products, pastries, and frequent consumption of beverages like cola, can negatively affect the gut microbiota. He stated, “Research shows that such eating habits are associated with a depressive mood. Those who consume these frequently fall into depression more easily and become more fragile. Therefore, eating habits are a serious factor not only for diabetes but also for depressive disorders. Furthermore, factors like sleep patterns and regular exercise are known to have significant effects on gut health. Walking 5,000 steps a day contributes to the balance between your brain and gut.”
Modernization negatively affects healthy habits
“Healthy eating and regular physical exercise are among the basic human needs. City life and modernization, especially time spent in plazas, can negatively affect these healthy habits. However, if individuals adopt these habits on their own initiative, they can enjoy better health in old age,” said Prof. Dr. Tarhan, noting that while young people generally claim to have no health complaints, it is important for them to adopt healthy lifestyles for preventive physical health, preventive brain health, and preventive mental health.
Brain-friendly nutrition…
Highlighting the importance of developing awareness about brain-friendly nutrition, Prof. Dr. Tarhan used the phrase, “Everything that is good for the heart is also good for our brain.”
Tarhan emphasized the importance of performing exercises that increase blood flow to the brain, stating that the consumption of greens and vegetables, especially leafy green vegetables, holds an important place in brain-friendly nutrition.
There is a positive relationship between green vegetable consumption and learning and memory performance
Tarhan stated that there is a positive relationship between the consumption of green vegetables and learning and memory performance. He said, “This eating style, known as the Mediterranean diet, supports mental health. A long-term study conducted in America showed that folic acid delays dementia. Folic acid is most abundant in green foods. There are also other studies related to forgetfulness and the brain's information retention. A study by John Hopkins University revealed that social isolation plays a significant role among risk factors for mental decline and death in individuals over 50. Loneliness is not brain-friendly, and mental health problems are more common in lonely individuals. Therefore, maintaining and supporting social connections is also important for mental health.”
Consuming 2-3 walnuts, 2-3 hazelnuts, and 2-3 almonds every day supports brain health
Prof. Dr. Tarhan explained, “The benefits of products from long-lived trees, especially walnuts, ginkgo biloba, figs, and grapes, for brain health are known. All parts of such trees, including their leaves and seeds, are considered brain-friendly. Nuts are also quite important for brain health. Almonds, walnuts, and hazelnuts are highlighted. Consuming 2-3 walnuts, 2-3 hazelnuts, and 2-3 almonds every day supports brain health. These foods contain some important trace elements that the body cannot produce, such as selenium, copper, iron, and even silver. These elements are vital for brain functions. Walnuts, in particular, are beneficial for the brain both due to their nutritional content and their shape similarity. However, it is important not to overdo it when consuming these foods because nuts are oily. A balanced and moderate diet is essential for maintaining overall health. Ibn-i Sina's famous saying also emphasizes this balance: ‘Do not eat before you are hungry, and when you eat, eat little.’ This is one of the fundamental principles of healthy eating.”
The benefits of fasting are supported by various studies
Prof. Dr. Tarhan stated that intermittent fasting and eating fewer meals, which are popular today, have brought back the principle of not eating before being hungry. According to this approach, he said, the habit of eating without hunger disrupts the body's natural rhythm, and avoiding snacks helps maintain the body's energy balance.
Reminding that the benefits of fasting are supported by various studies, Tarhan stated that in a state of hunger, the body activates its hidden potential, and the intestines increase stem cell production during hunger.
Vitamin D and B complex vitamins are vital for brain health
Prof. Dr. Tarhan also emphasized that Vitamin D and B complex vitamins (including B12 and folic acid) are vital for brain health. Since Vitamin D deficiency is common, he said, the levels of these vitamins should be checked and supplemented if necessary, especially in patients with depressive mood.
Prof. Dr. Tarhan also stated that when vitamin supplements are used consciously, they have positive effects on general health and especially on brain health. He said, “Vitamin D is fundamental for the brain.”
When there is a dysfunction in the brain's functions, a chaos affecting the entire body ensues…
“The brain is the body's command center. When there is a dysfunction in the brain's functions, a chaos affecting the entire body ensues.” Prof. Dr. Tarhan continued:
“Stress and chemical-electrical communication disorders in the brain manifest in different target organs in different individuals. For example, some of the eight main symptoms of depression are sleep and appetite disorders. These disorders can vary from person to person; in some, appetite increases, while in others, appetite decreases. The limbic system produces chemicals that increase appetite, while the hypothalamus produces hunger chemicals. In a stressed brain, some individuals experience spasms in the stomach and intestines, and appetite decreases. In this situation, the body uses reserve energy sources, sugar and fat enter the bloodstream, and the person refuses to consume food. In those under constant stress, appetite may continuously decrease, which can lead to significant weight loss. They can lose 5-10 kilograms in a month.”
Eating as a stress reduction method
Prof. Dr. Tarhan emphasized that emotional eating is another important factor, stating, “People who eat as a stress reduction method, especially by consuming sweets like chocolate, increase serotonin levels in the short term and feel good. However, this leads to a disruption of the brain's reward system and develops unhealthy eating habits in the long run. The solution to this situation is, first and foremost, to be aware of these behaviors. Furthermore, developing alternative methods of satisfaction and pleasure is also important.”
Prof. Dr. Tarhan stated that adopting a brain-friendly lifestyle and developing different routines and habits helps protect brain health. He added that breaking away from routine habits increases the brain's flexibility and ensures better protection.