Change Your Diet, Change Your Mind: A Powerful Plan to Improve Mood, Overcome Anxiety, and Protect Memory for a Lifetime of Optimal Mental Health by Georgia EdeMy rating: 5 of 5 stars
The author, Dr. Ede, states that her goal in writing this book was to “take the confusion out of nutrition and replace it with science, simplicity, and common sense; to teach you how to think for yourself about food so you can make your own informed choices and find what works best for you and your family” (pp. 6-7).
There are four parts to the book. In part 1: Rethinking Brain Food, discover the causes of mental health problems, failures of current nutrition guidelines, how the brain functions, and defining a brain-healthy diet. Part 2: Our Descent into Dietary Madness chapters cover processed foods, metabolic mayhem, insulin resistance, and the promise of ketogenic diets. In part 3: The Whole Truth about Whole Foods, the benefits and risks of different food groups and how they affect the brain are identified. Part 4: Hope is on the Menu takes the information from previous parts and presents three dietary strategies that you can customize based on your goals, conditions, and preferences.
The plans in the book are intended as short-term, six to 12-week strategies toward better metabolic health. You can then work with your health care provider(s) to further personalize and tweak them.
A brain-healthy diet must meet the following criteria:
1. Nourish the brain with adequate essential nutrients
2. Protect the brain by excluding damaging ingredients
3. Energize the brain by keeping blood sugar and insulin levels in a healthy range
The book is comprehensive and well-researched. Key terms and concepts are noted in bold font with relatable case stories of success. The tour of the brain’s anatomy is informative and makes it easier to understand what it needs. The quiet diet strategies are prescriptive with details (e.g., meal plans, recipes) and instructions for implementation. There is a helpful section on handling challenges and obstacles, such as social gatherings, restaurants, traveling, and cheat days.
The deeper dives into brain metabolism may be too technical for some readers. Molecules, pathways, and systems are described via six concepts. You may want to skim over, read twice, or save for another time.
I would recommend this book to everyone looking to improve their mental health. This review is based on the hardcover, but I wish I had purchased the audio version so I could listen to it several times. There is so much to learn.
Check out the full review, with highlights on LinkedIn.
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