Nutrition: A Reliable Method to Manage Mental Illness
By Diana Zitserman, ND, LAc
sive is the nutritional research supporting the management of mental disorders, including depression, anxiety, ADHD, obsessive- compulsive, schizophrenia, eating and many mood disorders.
E
Outside of counseling and cognitive behavioral therapy, medi- cation has been first line of intervention for those suffering from a mental disorder. It’s far too easy to alleviate symptoms with medi- cation than to address underlying cause of mental disturbance. Naturopathic medicine excels in addressing the underlying cause of mental health conditions. As we understand the foundational components of brain chemistry, our basic nutrition becomes the most affordable and reliable method to managing mental illness.
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ach year, mental illness affects 43.8 million or 1 in 5 adults nationwide. A growing body of evidence suggests that poor nutrition contributes to this epidemic. What’s more impres-
Balanced Diet
Our brain is the central integration center for all organ func- tions. Its messages come from brain chemicals called neurotrans- mitters. When neurotransmitters are in balance, a person can experience feelings of positivity, reward, motivation, pleasure, and happy mood. Any imbalance or deficiency in neurotransmitters can cause aberrations in chemical signaling, giving rise to feelings of depression, anxiety, mood fluctuations, and behavioral changes. Deficiencies in neurotransmitters such as serotonin, gamma- aminobutyric acid (GABA), dopamine, and norepinephrine are often associated with mood disorders. Their production requires adequate amounts of nutrients, including amino acids, minerals, B vitamins, and healthy fats.
Amino Acids Many neurotransmitters depend on the availability of amino
acids, which are the building blocks of proteins. Eight out of 20 amino acids are considered essential and must be supplied through diet since our bodies cannot synthesize them directly. A high-quality protein diet can reduce neurotransmitter deficiencies.
1.Tyrosine. Tyrosine makes dopamine ‘the reward molecule,’ and norepinephrine ‘the motivating molecule.’ Studies show that L-tyrosine depletion in healthy women determines a decrease in neurotransmission, thus increasing risk of mood disorders. Food sources: grass-fed meats, fish, soybeans, nuts, seeds, eggs, dairy, beans, and whole grains.
2.Tryptophan. Tryptophan is an essential amino acid responsible for making serotonin ‘the happiness molecule’ and melatonin ‘the sleeping molecule.’ Studies show that consuming more dietary tryptophan can significantly reduce severity and reoc- currence of depression, seasonal affective disorder, insomnia, anxiety and manic states. Over 90% of serotonin is made in our intestines and platelets. Caution is warranted with supple- mentation, as it can lead to adverse effects. Food sources: grass-fed meats, nuts, seeds, spinach, soy, cheese, fish, beans, lentils, and eggs.
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