MENTAL HEALTH AWARENESS MONTH:How a Functional Nutrition Approach Helps Clients Improve Anxiety and Depression |
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As a professional counselor who had spent over two decades working in the the field of mental health I witnessed first hand the burgeoning epidemic of chronic mental health conditions afflicting people. There are many factors leading to poor mental health outcomes that we know to include; childhood abuse trauma social isolation or loneliness experiencing discrimination and stigma, including racism, social disadvantage, poverty or debt bereavement (losing someone close to you) severe or long-term stress having a long-term physical health condition unemployment or losing your job homelessness or poor housing being a longterm caregiver for someone drug and alcohol misuse domestic violence, bullying or other abuse as an adult significant trauma as an adult, such as military combat, being involved in a serious incident in which you feared for your life, or being the victim of a violent crime.
But as a functional nutrition counselor I am aware that there are other physiologic factors that are often overlooked into the causes of mental health conditions that need attention. I became increasingly disillusioned by the mental health systems approach of psychiatric medication as the first line of treatment for mental health disorders. It never felt like a holistic way to truly help a person struggling in their mental health, certainly not a natural way. I've seen 30 lb weight gain in one month, and other debilitating sides effects from pharmaceuticals. But like everything in modern culture this is an example of the quick fix approach that we are all accustomed to this day and age. I observed the diets of many clients over the years that were devoid of nutrition, loaded with highly processed foods, unhealthy oils and highly refined GMO and pesticide laden grains and sugars that spike blood sugar and make us sick. I was dumbfounded by the high percentage of clients diagnosed with hypothyroidism and others experiencing digestive symptoms like Gerd and prescribed proton pump inhibitors for life without ever asking what the cause of these conditions are. The hospitals and residential treatment homes unfortunately do not include nutritional care as part of their routine practice which I believe is shortsighted and does not provide a well-balanced approach to health. In light of May being Mental Health awareness month I thought I'd share some topics of interest related to how a functional a nutrition counselor can help those struggling with mental health issues address symptoms using the three tier method of removing key inflammatory instigators, bring the body from insufficiency to sufficient (nutrients, digestive enzymes, microbes, sleep, healthy relationships, stress management skills and movement) and resolve dysfunction. In this month's newsletter I highlight how insulin resistance plays a part in to depressive disorders, what nutritional deficiencies may lead to mental health symptoms, how histamine intolerance contributes to anxiety and how microbial dysbiosis (microbial imbalance) gives rise to mental health symptoms and affect anxiety. |
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Insulin Resistance and its Connection to Depression Research suggests that excess weight, lack of physical activity, stress and not getting enough sleep are the causes of insulin resistance. This term is used to describe when cells in your muscles, fat and liver don’t respond well to insulin and can’t easily take up glucose from your blood to get them into your cells for energy production. Researchers used to think that fat tissue was only for energy storage. However, studies have shown that belly fat makes hormones and other substances that can contribute to chronic, or long-lasting, inflammation in the body. Inflammation may play a role in insulin resistance, type 2 diabetes, and cardiovascular disease. Insulin resistance is a silent condition unless tested. Some signs may include having darkened skin in the armpit or on the back and sides of the neck, a condition called acanthosis nigricans. Many small skin growths called skin tags often appear in these same areas. The best way to reduce insulin resistance is physical activity, avoid consuming excessive amounts of carbohydrates which stimulate excess insulin production and eating less unhealthy fat, sugar, conventionally raised red meats and processed starches and losing weight. For more information on this topic, explore the article in the button below. Stanford Medicines author discusses how insulin resistance doubles risk of major depressive disorder, and how associations between insulin resistance and several mental disorders have already been established. |
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Addressing Nutrient Deficiencies is Tier Two Work in Functional Nutrition's Three Tier Approach to Wellness Research indicates that inadequate nutrient intake due to poor diet quality is a risk factor for behavioral health disorders' development, making it a focal point for preventing these conditions. Addressing nutrient deficiencies is crucial in managing behavioral health disorders. Suboptimal nutrition has been linked to the development of behavioral health disorders due to the vital role of nutrients in the neuroendocrine system. Essential nutrients like tryptophan, vitamin B6, vitamin B12, folic acid (folate), phenylalanine, tyrosine, histidine, choline, and glutamic acid are crucial for generating neurotransmitters like serotonin, dopamine, and norepinephrine. These neurotransmitters play a significant role in regulating mood, appetite, and cognitive functions. There is some evidence that magnesium, zinc, some vitamins (ie, B vitamins, vitamin C, and vitamin E), the amino acids lysine and arginine, and a multivitamin and mineral supplement may be helpful in the prevention and treatment of anxiety disorders. Additionally, Marine-based omega-3 fatty acids play a role in regulating dopaminergic and serotonergic neurotransmission, potentially reducing symptoms of depression and anxiety. | | |
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Histamine Intolerance and its Connection to Anxiety Histamine is a chemical your immune system releases. It’s mainly known for its role in causing allergy symptoms. But it has other important functions, like regulating your sleep-wake cycle and cognitive function. There are numerous histamine receptors scattered throughout the nervous system. While excess brain histamine can trigger anxiety, symptoms such as depression, panic attacks, and anxiety can also stem from gut issues that subsequently affect the brain. Histamine intolerance and mast cell activation syndrome (MCAS) are closely linked to gut health and cannot be dissociated from it. Histamine affects other mood altering neurotransmitters like GABA, Serotonin and Dopamine. An increase in these neurotransmitters can increase anxiety and depressive symptoms. What can you do if you suspect you are struggling with Histamine intolerance. Try a trial of a low histamine dietImprove diamine oxidase (DAO) enzyme through supplementation and other herbs like stinging nettle, bromelian, Vit C, Curcumin and omega three fatty acidsAvoid known food allergens (did you know the world's population is approximately 2/3-3/4 lactose intolerant?) vagus nerve exercisestake histamine lowering probiotics like Bifidobacterium Breve, Bifidobacterium Infantis, Bifidobacterium Longum, Bifidobacterium bifidum, Lactobacillus Plantarum, Lactobacillus breve, Lactobacillus salivarius.
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Gut Brain Axis and Mood Disorders Humans harbor more than 100 trillion bacteria, predominantly found in the intestinal tract. Studies indicate a correlation between the gut microbiota and the neuro-endocrine-immune pathways, (the gut brain axis) potentially linked to different mood disorders. Our microbiomes possesses over 100 trillion bacteria, 10 times the number of human body cells, 150 times the number of human genes, 1,000 species and over 7,000 strains. Makes you wonder who is really the host. Microbiota can secrete many kinds of neurotransmitters. For example, Lactobacillus subspecies can secrete acetylcholine (regulating memory, attention, learning and mood). Some intestinal microbiota such as Lactobacillus acidophilus, Bifidobacterium infantis, and Bifidobacterium have proven mental illness therapeutic effects through secreting neurotransmitters (gamma-aminobutyric acid [GABA], 5-HT, glycine, catecholamine). Intestinal microbiota secrete neuro-active molecules that have the ability of regulating nerve signals and can affect neuropsychiatric parameters such as sleep, appetite, mood and cognition. This is why when healing chronic health conditions is not just about our diets. Functional nutrition counselor help clients modify the lifestyle factors that also greatly impact our gut health. It's important to understand that chronic stress can disrupt the balance of our microbial friends. Some neurotransmitter changes in stress state may not be caused by stress itself, but by the intestinal microbiota. Mood disorders have also been linked to the activity and productive state of neurotrophic substances specifically brain derived neurotrophic factor (BDNF), thus increasing BDNF levels can be an efficient intervention. Brain derived neurotrophic factors are increased through exercise. That's why making movement a priority in your daily routine can help your mental health. Other ways to increase BDNF are eating foods rich in Omega-3, getting good sleep, decreasing sugar intake and managing stress. The imbalances in the intestinal tract and the changes in permeability lead to the production of a kind of pro-inflammatory endotoxin—lipopolysaccharide (LPS), which can enter the blood system. Some studies have shown that just a small amount of LPS could lead to symptoms of acute anxiety and depression, cognition deficit and an increase in visceral pain sensitivity. Evidence confirms that depression is accompanied with the activation of an inflammatory response, proinflammatory cytokines, and LPS can also lead to symptoms of depression. It is for these reasons that healing our guts of enhanced intestinal permiability/leaky gut, addressing nutrient deficiencies, and damage to our intestinal lining leading to a decease in digestive enzymes like DAO to degrade histamine and any microbial imbalances are crucial when addressing our mental and physical wellbeing. There are studies indicating many people with IBS also have mood disorders. I know first hand that as I healed my gut my anxious and depressive thoughts and feeling diminished. I am passionate about helping people interested in healing their mental health difficulties naturally through targeted diet and lifestyle modification that's major focus is on gut health. Functional nutrition coaching is a great supplemental way to address mental health issues in conjunction with more conventional approaches. As an experienced mental health professional, I provide the experience of knowing the personal and societal factors that contribute to poor mental health, the empathy needed to fully listen to a client's life story and hold space in a nonjudgemental, supportive counseling experience. I provide a full body systems education of what's going on in one's body. I inspire and empower my clients to follow the modifiable diet and lifestyle recommendations based on my assessment to successfully achieve their desired health care goals. | | |
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