We know there is great focus now on the mind-body connection. In order to care for ourselves holistically, we need to consider what we put in our bodies and how this affects our well-being. I recently delved into the subject of excitotoxins. When I first heard the name "excitiotoxin" it intrigued me. Why? Because it means exactly what it says. Something that excites but is also toxic. I could think of a number of things that this could apply to, from habits that lead to addictions or even daily habits that can become toxic to our bodies, like negative thought patterns.
However, we are familiar with the allure of food, especially food that tastes good. But have you ever thought that what is put in our food is programming us to want that food and more of it?
Have you ever found yourself reaching for that extra handful of potato chips or a second helping of that gooey nachos and cheese, only to feel an immense wave of satisfaction wash over you? You're not alone. Certain foods have a "magical" way of making us feel great. They release a cascade of feel-good chemicals in our brains, providing us with temporary joy and comfort. But there's a dark side to this enticing delight. Enter excitotoxins: the villains lurking in some of our favourite foods.
What Are Excitotoxins and What Do They Do to Our Brain?
Excitotoxins are a type of amino acid that overexcite our neurons to the point of damage. The most notorious among them are glutamate and aspartate. These compounds are found in various processed foods and additives, often disguised under names like monosodium glutamate (MSG) and aspartame. When we consume excitotoxins, they trigger our brain cells to fire excessively, leading to a surge of neurotransmitters. This creates that wonderful but fleeting feeling of euphoria.
However, there's a catch. While our neurons are busy throwing a party, they're also on a path to self-destruction. The excessive stimulation eventually leads to cell damage and death, contributing to a range of neurological issues. It's like inviting everyone to an endless rave, only to find out the venue (your brain) is getting trashed in the process.
The Foods We Love to Eat (And Why They’re Dangerous)
Think of your favourite comfort foods. Chances are, they’re loaded with excitotoxins. Here are a few culprits:
Potato Chips: Ever noticed how you can't stop at just one? That's the excitotoxins doing their job. They make each bite more rewarding than the last.
Instant Noodles: Quick, easy, and irresistibly savoury, but packed with MSG.
Diet Sodas: Aspartame sweetens the deal, but it’s wreaking havoc on your neurons.
Cheese Puffs: That orange dust is like a magic spell for your taste buds, but it's a hex for your brain cells.
Processed Meats: Hot dogs, sausages, and deli meats often contain added glutamates for flavour enhancement.
These are but a few of the foods engineered to make us feel good. They hit all the right spots, much like a well-placed tickle. But the aftermath is far from funny.
The Aftermath: How Excitotoxins Create an Addiction Cycle
Here’s where it gets tricky. Our brains love the short-term thrill these foods provide. When neurons are overstimulated, they release dopamine, the “feel-good” neurotransmitter. This makes us feel happy, satisfied, and, quite literally, excited. The problem? As our neurons start to burn out, we crave that dopamine rush even more. It’s a vicious cycle of needing a fix and getting increasingly desperate to achieve the same level of satisfaction.
Think of it as your brain's version of "chasing the dragon". The more excitotoxins you consume, the more you need to keep your brain buzzing. Over time, this can lead to a dependency not just on the foods themselves, but on the chemical high they produce.
The Culprits: Foods Containing Excitotoxins
To help you navigate this minefield, here’s a list of common excitotoxins and the foods that typically contain them:
1. Monosodium Glutamate (MSG)
Common Sources: Instant noodles, canned soups, frozen dinners, many Asian dishes, snack foods like chips and savory crackers, and fast food items.
Hidden Sources: MSG can also be found in flavored seasonings, salad dressings, and some processed meats.
2. Aspartame
Common Sources: Diet sodas, sugar-free gum, sugar-free candies, low-calorie snacks, and sugar-free or "diet" versions of many processed foods.
Hidden Sources: Aspartame is also used in some medications, vitamins, and sugar-free dessert mixes.
3. Hydrolyzed Vegetable Protein
Common Sources: Processed foods like snack chips, crackers, seasoned nuts, ready-to-eat soups, and vegetarian meat substitutes.
Hidden Sources: Often found in flavour enhancers and bouillon cubes.
4. Autolyzed Yeast Extract
Common Sources: Savory snacks, soups, sauces, canned and frozen meals, and processed cheese products.
Hidden Sources: Used as a flavour enhancer in many pre-packaged foods.
5. Glutamic Acid
Common Sources: Processed meats, cheese spreads, certain dairy products, and some fermented products.
Hidden Sources: Can be present in protein powders and dietary supplements.
Additional Everyday Foods Containing Excitotoxins
6. Cheese and Processed Dairy
Common Sources: Cheese spreads, flavoured cheeses, and some types of cottage cheese.
Hidden Sources: Processed and packaged dairy products often have added flavours and textures derived from excitotoxins.
7. Sweets and Chocolates
Common Sources: Some candies and chocolates, particularly those with added flavours or low-calorie sweeteners.
Hidden Sources: Diet and sugar-free versions often contain aspartame or other artificial sweeteners.
8. Alcoholic Beverages
Common Sources: Some alcoholic drinks, especially mixed drinks and flavoured beverages.
Hidden Sources: Certain pre-mixed cocktails and flavoured alcohols can contain additives that are excitotoxins.
9. Coffee and Energy Drinks
Common Sources: Flavored coffee drinks, certain instant coffee mixes, and many energy drinks.
Hidden Sources: Sugar-free and diet versions often contain aspartame or similar sweeteners.
10. Sauces and Condiments
Common Sources: Soy sauce, teriyaki sauce, barbecue sauce, salad dressings, and ketchup (tomatoe sauce).
Hidden Sources: Many sauces and condiments use MSG or yeast extracts to enhance flavour.
Detoxifying Your Diet: How to Help Your Body Get Rid of Excitotoxins
So, you’ve indulged in a few too many of those brain-buzzing snacks, and now you're looking to cleanse your system. The good news is that your body has its own natural detoxification system. However, you can support these processes and help your body get rid of excitotoxins more efficiently. Here are some tips to detoxify your diet and maintain a healthier brain:
1. Hydration is Key
Water is essential for flushing out toxins from your body. Make sure you drink plenty of water throughout the day. Aim for at least 8 glasses (about 2 litres) daily. (Reverse Osmis filtered water is the best).
2. Load Up on Antioxidant-Rich Foods
Antioxidants help combat oxidative stress and protect your brain cells from damage. Incorporate plenty of fruits and vegetables, especially those high in antioxidants like berries, leafy greens, and colourful veggies.
3. Boost Your Fibre Intake
Fibre aids in digestion and helps remove toxins from your body. Include whole grains, legumes, and fibre-rich fruits and vegetables in your diet.
4. Support Your Liver
Your liver is the powerhouse of detoxification. Foods like garlic, onions, and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) support liver function. Herbal teas like milk thistle and dandelion can also be beneficial.
5. Incorporate Probiotics
A healthy gut supports overall detoxification. Probiotics can help maintain a healthy balance of gut bacteria. Foods like yoghurt, kefir, sauerkraut, and other fermented foods are great sources of probiotics.
6. Limit Processed Foods and Additives
Cut back on foods that contain MSG, aspartame, and other excitotoxins. Opt for whole, unprocessed foods whenever possible.
7. Exercise Regularly
Physical activity helps increase circulation and supports the body's natural detoxification processes. Aim for at least 30 minutes of moderate exercise most days of the week.
8. Get Enough Sleep
Quality sleep is crucial for brain health and detoxification. Aim for 7-9 hours of sleep per night to give your brain time to repair and regenerate.
Foods and Supplements to Consider
Turmeric: Contains curcumin, which has anti-inflammatory and antioxidant properties.
Green Tea: Rich in antioxidants that support brain health.
Cilantro: Known for its ability to help remove heavy metals from the body.
Chlorella and Spirulina: Algae that can bind to toxins and help eliminate them.
N-Acetyl Cysteine (NAC): A supplement that can help boost glutathione, the body’s most powerful antioxidant.
Detoxifying your body from excitotoxins is not about quick fixes or drastic measures. It’s about making consistent, healthy choices that support your body's natural detoxification systems. By staying hydrated, eating a nutrient-rich diet, exercising, and ensuring adequate sleep, you can help your body rid itself of these harmful substances and protect your brain health. So, next time you’re tempted by that bag of chips, remember: your brain deserves a cleaner, greener party!
Your body is the temple of the Holy Spirit, and this alone should encourage you to take better care of your health not only because of what you carry on the inside but so that you can be effective in carrying out your Kingdom purpose. When we are not well in our bodies, it affects our minds and our performance or functioning. Small changes daily can lead to sustained change. Ask the Lord to help to get your body (and mind, as often our bad habits are fuelled by negative thoughts) into good health and experience the benefits on your body, soul and spirit.
Be blessed today!