In just three days, you can begin your journey of microbiome health for life. Of course, like any habit, it will take more than three days to achieve significant results; this three-day reboot is to provide the tools that you need for a lifelong shift in your diet, your health, and your mood. Because your brain is composed primarily of fat, you need healthy fats to support your brain. Healthy fats are first and foremost those found in nature. Thus trans fats, which are made only in factories, are not healthy—your cells don’t know what to do with them, and these fats can actually damage your cells and, therefore, your brain. The rest of your brain is composed of protein; therefore, your brain needs healthy proteins as well. Proteins contain amino acids, which are needed to preserve the integrity of your cells and to produce the enzymes necessary for digestion and other aspects of metabolism. Any organically raised protein can be healthy; however, studies have shown that when proteins are too high in fat, your microbiome can suffer. I recommend “clean, lean proteins.” For the three days of this diet, stock your fridge and pantry with these foods, and try to largely consume what’s on this list. One of the saddest things I see as a physician is when patients come to me at odds with their own bodies. I understand how it can happen. You come in with painful digestive issues and perhaps also struggle with excess weight, and you’ve learned to view both food and your own body as your enemy. Each meal is a challenge, full of temptations, obstacles, pitfalls, dangers. In such circumstances, it’s very difficult to find pleasure in a delicious taste, a shared meal among friends, the joy of feeling full and satisfied. Rushed, stressful eating activates the nervous system, which triggers a cascade of stress hormones and disrupts digestion, with disastrous consequences for your brain. A calm mealtime, with gratitude for the food and the mental space to savor every bite, triggers the parasympathetic nervous system and creates significant benefits for gut and brain health, as well as weight. Chew each bite 20 times longer than you are used to, which literally cues your relaxation response. If you can rediscover the joys of eating, the pleasures of food, the value of a meal with people you love, you will go a long way toward healing your gut—and your brain. Now that you’ve added the essentials, the next step of this challenge is to eliminate the foods that disrupt your ecology: toxins, inflammatory foods, and foods that undermine your brain function. For the next three days, try to avoid these foods as much as possible: Ingredients Ingredients Ingredients Ingredients, Stew Some supplements can help you reduce the excess. To prune your microbiome, look for a combination product that contains at least two of the following ingredients, and follow the directions on the bottle: To improve digestion, brain function, and gut function: The most important two strains are called bifidobacterium (B.) and lactobacillus (L.), which have been shown to aid in improving a number of neuropsychiatric disorders and dysfunction including anxiety, depression, OCD and memory issues. Studies have also shown that the following bacteria also help with depression: Ingredients, Lemon Vinaigrette Ingredients Some of these suggestions may strike you as difficult. That’s because your will may be a bit out of shape, just as your body gets out of shape when you don’t exercise. Those first few exercises can be scary and uncomfortable—but soon your body welcomes the exertion. In the same way, I invite you to train your will, making it stronger and more muscular. Slowly but surely, you will feel more empowered and strong, in both your receiving and your giving. Some of these suggestions may seem too small to make much difference. Don’t be fooled! These seemingly tiny actions can create big, unexpected shifts in your will, helping you to transform your brain and body and return you to a stronger sense of self. Reach out: Think of something you need that would make you feel cared for and nurtured. It might be a physical object, or it might be someone to help you clean your house or take care of your kids for an hour. Find a person you trust and ask for what you want. Allow yourself to receive it. Say hello: Next time you are in a public situation—at work, in a store, or walking down the street—say hello to at least one person with your warmest smile. This is an especially good exercise if you don’t feel like smiling—if you’ve been having an awful day or feel especially depressed. See whether you can activate just a tiny flicker of connection with other people—a smile as they hand you change or as you pass them by. Notice their response and how it makes you feel. Shift the focus: In a situation where you feel hopeless and powerless—a long line, a doctor’s waiting room—find someone else to focus on. Ask someone how he or she is doing or comment on your shared situation in a sympathetic way. Make it your secret project to cheer the other person up for just 60 seconds. I bet you’ll emerge from the experience feeling more empowered and cheerful than you were before. Music: Choose a piece of music that you enjoy. Sit quietly for five to 30 minutes and savor the music, allowing yourself to receive whatever it offers. If you’d rather sway, tap, clap, or dance in response to the music, by all means, let your body go! Sing or hum or shout along, as the spirit moves you. In a very real sense, listening is your receiving of the music; dancing and singing are your giving back to it. Team sports: There’s nothing like a team sport for giving and receiving—for experiencing how those two aspects of your will are really one. If you like sports, or think you might like them, go for it! Group projects in the arts, politics, etc.: Joining a group of any kind, for any purpose, can set off a powerful exchange of receiving and giving. Find an activity you like or would like to know more about. Join a group, and discover the pleasures of giving and receiving. Discover/rediscover: Give yourself five to 30 quiet minutes in a safe, pleasant space. Write one of the following sentences at the top of the page—your choice: Connect/reconnect: Think of something that makes you feel purposeful, meaningful, and connected. It could be a way of “giving back”—volunteering at an organization, doing a favor for someone else, teaching someone a skill or concept that you’re good at. It could be a form of self-expression—writing, painting, composing, building, repairing, or renovating. It could be something extremely personal—your own special activity. Find half an hour each week to engage in this activity. Ingredients Ingredients These sneaky things are damaging your microbiome.
