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There has been an uptick in the number of patients arriving at Bozeman Health’s Lifestyle Medicine practice who are over-stressed, anxiety-ridden, under-rested, overweight, and lacking energy. Some complain of brain fog or depression or are concerned about changes in their cognitive function. Dr. Joseph Sofianek, head of Lifestyle Medicine at Bozeman Health, says that between 40–50 percent of his patients are now looking for help in these areas.
Sofianek and his board-certified team are well-equipped to help guide their patients on the path for better health. In their Lifestyle Medicine practice, the team of six spends a significant amount of time exploring whole-body answers to these concerns and many more, using the six-prong approach to health and well-being promoted by the American College of Lifestyle Medicine.
The foundational pillars of Lifestyle Medicine are nutrition, activity, stress reduction, avoidance of risky substances, sleep health, and healthy social connections. Wholefood, plant-forward dietary patterns are the cornerstone of diets shown to support optimal health, aging, and a reduced risk of disease.
An interesting piece of the puzzle, Sofianek says, is that “studies are now showing a connection between gut health, mental health, and cognitive function. The evidence is mounting that our food choices can and do affect our mental health and mood.”
As much as comfort foods can offer instant gratification— giving us a short term “high” that feels good in the moment, eating healthier can influence how you feel in the long term. A few things to consider when we think about how food affects our mood:
- Inflammation disrupts brain chemicals like serotonin and dopamine, which are important for regulating mood. So we need to look for foods that are anti-inflammatory.
- Glucose spikes and dips as we eat and drastic changes in glucose levels can induce mood swings. In other words, the “sugar crash” you were warned about as a kid is real.
- The gut microbiome breaks down our food into chemicals that get absorbed into our bloodstream and are delivered to all parts of the body, including the brain. Research is starting to show that some cases of depression and mental health could be affected by issues in the gut microbiome.
The gut–brain axis and the gut microbiome hits so many different aspects of our lives. The good bacteria in our gut do so many things, affecting our immune system, inflammation, and moods. So when you optimize your gut microbiome by eating a wide variety of different kinds of fiber from different plant sources (fiber ONLY comes from plants and is not present in dairy, meat, or fish) you can actually begin to reverse the negative effects of the bad bacteria in the gut.
“You can definitely improve your gut microbiome (and your mood) by eating the things that feed the good and cutting out the things that feed the bad,” Sofianek says. The best advice he has for his patients—and for everyone, really—is the three-pronged approach outlined on the next page.
The demand for the Lifestyle Medicine approach is growing, and the team at Bozeman Health is growing, too. So has their ability to share good information about how to optimize your health. Check out the Healthy Lifestyle resources page on their website, available through the QR code below, which shares book recommendations, information about podcasts, exercises, eating habits, and helpful suggestions to incorporate healthy changes in your life.
“The evidence is mounting that our food choices can and do affect our mental health and mood.” —Dr. Joseph Sofianek
A LIFESTYLE MEDICINE APPROACH
Limit overly processed foods.
Ultra-processed foods contain sugars, preservatives, emulsifiers, etc., and don’t have a lot of useful nutrients.
Eat more plants.
Our bodies are designed to break down foods that are available in nature.
Choose coffee and tea over alcohol or highly sugared juice.
Coffee and tea actually encourage one’s body to release dopamine—the “feel good” hormone in our brains.
For more information about Bozeman Health’s Lifestyle Medicine program, visit bozemanhealth.org/services/lifestyle-medicine.
RELATED RECIPE
Winter Lentil & Walnut Stew with Roasted Root Vegetables’
This recipe supports mood and brain health with plant-based omega-3s in the form of walnuts and flaxseeds. Lentils contain iron and folate for serotonin synthesis. Leafy greens and root vegetables are high in antioxidants and polyphenols that help protect brain cells. Turmeric and black pepper work together as an anti-inflammatory, and miso not only tastes great and adds an umami richness to the dish but is filled with gut-friendly probiotics that may improve mood.
