Episode 49: How Food Affects Our Mood (with Dr. Yael Adler)
Which foods have a positive effect on how we feel about our bodies? Why does the gut play such a major role in our mental well-being? And how do we find our way through the jungle of dietary trends, restriction ideologies, and health myths? In episode 49 of our podcast series “Heiter bis stürmisch,” we discuss the fascinating connection between nutrition and mental health. Our guest: Dr. Yael Adler, dermatologist and nutritional medicine specialist.
Excerpt from the podcast interview:
What happens in the body and brain when we eat?
Oliver: Maybe you could give us a brief overview of what happens in the body when we eat. Especially what happens in the brain
Yael Adler: Our diet consists of various components. For example, there are macronutrients, which are divided into proteins, carbohydrates, and fats.
And then there are the micronutrients—the ones that provide energy and keep the engine running, rather than just serving as building blocks like the macronutrients. These include vitamins, trace elements, minerals, and omega fatty acids.
And basically, we need enough of everything—in fact, plenty of it—so that the process can run smoothly. Because if even one building block is missing—such as iron or zinc—then no matter how shiny and polished the others may be, things will always get held up just a little bit at that one point. And that’s why it’s important that we draw from an abundant supply.
And, of course, we mustn’t forget dietary fiber, which is essential for a healthy, diverse gut microbiome.
The Gut-Brain Axis: How the Gut Helps Regulate Mental Health
Oliver: That’s a good point. There’s a connection between the gut and the brain—the gut-brain axis. What can you tell us about that?
Yael Adler: Our gut flora is a microbiome—and it ages along with us, producing both beneficial and harmful substances. And we can take care of our microbiome. It thrives on soluble fiber. So my next tip is to make sure you get plenty of it.
We know that virtually everyone in Western society is deficient in fiber. And it’s also known that consuming an additional five grams of fiber a day can reduce overall mortality by 14 percent. Anyone who consumes 30 grams of fiber a day is doing great.
With this trick—or by eating salad from the garden that isn’t contaminated with pesticides and still has beneficial bacteria on it—you can support your gut flora. And that’s how you feel good about your body.
If you have a healthy gut, you also have a happier brain. As I mentioned, there is a gut-brain axis. And the gut is connected to the brain via the vagus nerve. This is the nerve responsible for relaxation—in other words, the opposite of the stress response. The gut also produces serotonin, the “happiness hormone.”
Fast food and the addiction center in our brain
Oliver: What about fast food? Burgers and fries can make you happy—at least for a little while.
Yael Adler: Fast food is an invention of the food industry, which wants us to become addicted and remain loyal customers. When we consume sugar or rapidly absorbed carbohydrates, such as white flour, a part of the brain associated with addiction is activated .
The same thing happens with fat. And the same thing happens with salt. Now I ask you, in which naturally occurring food do we find a lot of sugar, a lot of fat, and a lot of salt? In none. But in which processed food do we find exactly all of those things? For example, in potato chips, which don’t taste sweet but contain an incredible amount of sugar. And that’s how we end up with the “I-can’t-stop-eating” effect.
Sugar, Stress, and a Look at the Glucose Sensor
Oliver: So the first thing to do is cut back on sugar?
Yael Adler: Sugar is a substance that enters the bloodstream very quickly and triggers a rapid release of insulin from the pancreas. And when this happens too often, it leads to an excessive insulin response. The sugar is then rapidly cleared from the system, causing your blood sugar to drop, and you start to feel terrible.
In addition, sugar causes protein molecules in our bodies to clump together, causing us to age more quickly. As a dermatologist, I also see in my patients that their skin quality deteriorates and inflammation increases. All of this happens invisibly inside our bodies.
When it comes to sugar, the order in which you eat your food matters: if you start with a vegetable salad or soup, followed by protein and fats, and save dessert for last, the sugar is absorbed into your body much more slowly.
It also helps to take a walk around the block after eating—that way, your blood sugar drops much faster than if you just lie down on the couch right away.
Caffeine, Coffee, and Plant Points
Oliver: What about caffeine? Most people can't really get going without that first cup of coffee. Is that healthy or not?
Yael Adler: Coffee is an extremely healthy food. We should aim to consume 30 plant-based foods per week—that is, we should eat a variety of plant-based foods to support a healthy gut microbiome. These include vegetables, fruits, nuts, seeds, mushrooms, herbs, spices, and coffee.
Coffee is a valuable plant-based food because it provides polyphenols—beneficial plant compounds that protect the plant—as well as dietary fiber. If it’s really good coffee, two cups can provide more dietary fiber than a small banana.
Studies show that people who drink three to five cups of coffee a day have a lower risk of type 2 diabetes, dementia, and cardiovascular disease. Certain types of cancer, including liver and uterine cancer, are also less common or have milder symptoms.
Alcohol: Enjoy it, but don’t treat it as a health elixir
Oliver: We know that alcohol isn't healthy. But what about the claim that a glass of red wine a day is good for you, for example?
Yael Adler: It’s true that red wine contains resveratrol. Studies have been conducted on flies, worms, and yeast, and the results have been extrapolated: As a human , you’d have to drink about seven liters of red wine a day to truly reap the protective benefits of resveratrol. So that alone can’t be the reason. (Editor’s note: Resveratrol is a phytochemical (polyphenol) with strong antioxidant and anti-inflammatory properties.)
But to say that alcohol has a free pass—no. Alcohol is broken down into acetaldehyde, which is a toxic substance. We know that in sensitive individuals, or in women, this can increase the risk of breast cancer—and the overall risk of cancer. In large quantities, alcohol is harmful to the liver and has many toxic effects on the health of skin cells.
I’d say we shouldn’t demonize alcohol, but we can’t market it as a healthy food. In moderation, it’s probably fine for most people.
Sausage, meat, and what's really the problem
Oliver: Are there any other substances that should be treated with caution, at the very least?
Yael Adler: Sausage—which is highly processed meat —should really be eaten as rarely as possible. For one thing, sausage is high in salt and often contains flavor enhancers. It also contains unhealthy fats that promote inflammation, as well as carcinogenic substances. Nitrite curing salt is the key ingredient here; it forms nitrosamines—which are carcinogenic substances that have even been flagged with a warning by the WHO. That’s why, while you can certainly throw some sausage on the grill every now and then, you should know: this is by no means the healthy way to enjoy meat.
Dietary Supplements: When They Make Sense
Oliver: Dietary supplements are all the rage right now. What do you think of them?
Yael Adler: When I look at my patients’ blood tests, I often find that almost all of them are deficient in the following: vitamin D with K2, omega-3 fatty acids, and selenium. Many are also deficient in zinc. Many need magnesium. Women who menstruate often need iron. And we all need iodized table salt as a general dietary supplement. When it comes to these supplements, I’d say you can go ahead and take them without hesitation.
Here’s the thing about vitamin D: Let’s say about 2,500 units a day with K2 is ideal. Many of my patients say, “Wow, I feel so much better emotionally. I’m in a much better mood since I’ve corrected my vitamin D deficiency.”
In addition, vitamin D3 helps prevent cancer, has anti-inflammatory effects against autoimmune diseases, and helps prevent the development of osteoporosis. Omega-3 fatty acids are also important. DHA is essential for brain health—30 to 40 percent of the brain’s nerve cells are made up of it.
Supplements—when taken in the right doses, chosen wisely, and tailored to the individual—are a great thing. Some can be taken without hesitation, while others should be evaluated carefully.
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