The Emerging Field of Nutrition and Mental Health By James Osborne, MS, LPC and Martin Opoku, MD, ND
rom the time of the ancients until the 17th century everyone recognized the interconnectedness of the mind and body. The idea of viewing the mind and body as separate was a result of a philosophical argument (Cartesian Dualism) to understand thinking and what and how we can know. It was also the divid- ing line between science and religion. Mind, body and soul were no longer connected, so the body could be examined. It was not until Merleau-Ponty introduced the philosophical argument of the “living body” in Primacy of Perception that we begin to return to a union of mind/body in western thought. Western medicine still tends to view the body as something to be measured and ex- plored, but Integrative Medicine is returning to the view that mind and body are aspects of a whole, like heads and tails of coins. The emerging field of Nutritional Psychiatry is conducting broad and extensive research in the area of diet, brain function, gut health and the risk of mental disorders.
F
In this article we will look at some common mental health conditions and focus on what foods and dietary changes may impact health. Please note we are not suggesting that anyone stop their current medications and begin a specific regimen or diet. Nor are we saying that mental health challenges are a result of eating or not eating specific foods. It is important and imperative that one consults with their appropriate medical and mental health profes- sionals. Some of the recommended foods may not be right for you, depending on allergies or dietary restrictions, either biological or by choice.
Anxiety The DSM 5 (Diagnostic and Statistical Manual of Mental
Disorders – Fifth edition) describes anxiety disorders as shar- ing features of excessive fear and anxiety. Fear is the emotional response to real or perceived imminent threat. Anxiety is anticipa- tion of future threat. Anxiety disorders differ from one another in the types of objects or situations that induce fear, anxiety or avoid- ance behavior and the associated cognitive ideation. The basic principle underlying nutritional support in anxiety is to; 1. Elimi- nate all stimulants such as coffee, tobacco, tea, colas, soft drinks, alcohol, refined foods, food additives and coloring, and avoid processed foods especially hot dogs. 2. Provide crucial nutrients for proper neuronal function.
20 Natural Nutmeg - April 2019 Foods that help with controlling anxiety are:
1.Complex carbs that increase serotonin: whole grain breads and cereals, brown rice; chocolate.
2.Folate and foods rich in B vitamins: beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits, nuts, rice and eggs.
3.Low-glycemic foods
4.Magnesium
5.Foods rich in Omega-3 fatty acids: fatty fish like salmon, lake trout, herring, mackerel, anchovies and sardines.
6.Foods high in zinc: oysters, cashews, liver, beef and egg yolks.
7.Foods rich in tryptophan: turkey, chicken, bananas, milk, oats, cheese, soy, nuts, peanut butter and sesame seeds.
8.Probiotic foods: such as pickles, sauerkraut, kefir and kimchi.
9.Protein helps stimulate production of norepinephrine and dopamine: Greek yogurt, fish, meats, cheese, eggs, nuts, beans, soy and lentils. It is best to combine carbohydrates and protein throughout the day.
Nutrients which are beneficial in the management of anxiety include:
1.Inositol: a supplement which is also found in legumes and whole grains has been shown through research to be as effective as SSRIs for anxiety.
2.EPA and DHA: found in fish oil and flax oil have also been shown to improve anxiety, and it has been shown that people who suffer from anxiety have lower levels of EPA and DHA.
3.Vitamin B6: abundant in whole grains, wheat germ, brown and red rice and oatmeal has been shown to increase serotonin level in people with anxiety.
4.Iron: found in dark green vegetables, beets, and black strap mo- lasses, has also been shown to be statistically lower in people with anxiety. Iron increases serotonin levels so a diet high in iron is recommended for the management of anxiety.
Other beneficial supplements which have been shown to help in the treatment of anxiety, and for which you need to consult your health care practitioner for correct dosing include; Niacinamide, Magnesium, GABA, Glycine, and Vitamin C.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44
