Nutrition and Mental Health Part I

This is one of my very favorite topics. I have been absolutely astounded by the difference that good nutrition can make in the mental health of people of all ages. Because the body and mind are so closely connected, what we put into our body has a direct affect on how we think and feel in a very big, very real way! Illnesses such as anxiety, depression, schizophrenia, eating disorders, Alzheimer’s, autism and ADHD can all be effectively treated through diet and supplementation. The right combinations of nutrients can work better than any of the current drugs being used and with no side effects.
I have twice now tried to write a short -“ish”, concise posting on this topic and have had great difficulty in doing so! So with that I have decided to make this a three part posting. Part one will cover the issues of adrenal imbalances, blood sugar problems and allergies. In part two I will discuss thyroid problems, B vitamin deficiencies and essential fatty acid deficiencies. Part three will address serotonin deficiency, histamine imbalance, acetylcholine imbalance and heavy metal toxicity.

Adrenal imbalances can wreak havoc on a person’s concentration, energy levels and motivation. The adrenal glands produce the neurotransmitter dopamine as well as adrenaline, noradrenalin and the stress hormone cortisol. When these chemicals are not imbalance a variety of symptoms can present themselves.

* irritability
* nervousness or anxiety
* restlessness
* excessive sweating
* insomnia
* cold hands and feet
* irregular heartbeat
* raised blood pressure
* teeth grinding
* headaches
* seeing or hearing things


When these symptoms are present it can suggest excessive levels of adrenaline or cortisol. Quite often if someone is highly stressed the adrenals will be overactive. After being over stressed for a long period of time a person’s adrenal glands start to tire and the result is a different set of symptoms. The following symptoms suggest adrenal insufficiency:

* Depression
* Difficulty concentrating
* Fatigue
* Inability to cope with stress
* Lack of motivation


The best way to deal with adrenal imbalances are to reduce stress. I realize that’s a hard one. Prioritize, delegate and participate in activities that relax you. Those are my most important stress reducing suggestions. It is also important to get sufficient B vitamins. A B-complex as well as vitamin C would be in order as well as cutting back on stimulants and sugar. For low adrenaline levels, supplementing with the amino acid tyrosine may help. Also, be sure you are not dehydrated. Chronic dehydration is a huge problem in today’s society and it’s obvious that people just aren’t drinking enough water. I must emphasize…the body cannot not function as it should when we are dehydrated….the brain needs water!

Blood sugar problems, aka Dysglycemia, are perhaps the most common cause of mental health problems. Fluctuating blood sugar will cause energy and mood to rise and fall corresponding with blood sugar spikes and lows. If you experience the following symptoms you may want to ask you doctor about a blood test measuring “glycosylated haemoglobin”.

* mood swings
* depression
* anxiety and irritability
* fainting, trembling, weakness or dizziness
* excessive thirst
* heart palpitations
* blackouts
* forgetfulness or confusion
* cravings for sweets, simple carbs or stimulants
* aggressive outbursts
* crying spells
* chronic fatigue
* drowsiness after meals


I will do a separate posting on balancing blood sugar at a later date, but the basic idea is this: First, eat complex carbohydrates instead of simple ones. Think brown. Brown rice instead of white rice, whole grain bread instead of white. The sugars in these carbs take longer to break down in the body and give less of a “spike” in blood sugar levels.

Second, eat protein with your carbs. Protein is palatable, keeps you feeling full longer and it slows the release of the carbohydrates. Third, stay away from sugary snacks and treats……needless to say right? Also avoid dried fruits, eat bananas only in moderation and dilute fruit juices if you are going to have them. Eat 5-10 servings of vegetables per day. They have very little effect on blood sugar and should make up a large portion of your daily diet. If I may add one more thing…..please stay away from sugar substitutes. They don’t raise your blood sugar levels, but they still trick your brain into feeling as if it’s having the addictive substance (sugar). Besides, more and more studies show that artificial sweeteners are bad for us. Oh…..and again, please drink water.

Allergies are common in today’s society but most of us don’t realize we are suffering with them! You may wonder how allergies can affect the brain. Well to explain the science behind this will take yet another posting (a later date), but I can assure you that this has been well proven by chemical tests, scientific analysis and the experiences of many people. Specifically, the connection between allergies, autism and schizophrenia are well established, and we are beginning to see more and more symptoms alleviated through the elimination of offending foods. Foods that people are most commonly allergic to are wheat, dairy, eggs, citrus, soy, yeast, nuts and vegetables in the nightshade family i.e. potatoes, tomatoes and peppers. Also, many chemicals, food colorings and additives in foods can be troublesome i.e. tartrazine and benzoic acid. I think it is important to note that I am using the term “allergy” quite loosely here. Although a “true allergy” is one that will show on conventional allergy testing, one can experience food “sensitivities” that do not show on “scratch” or RAST tests but can also present many symptoms. Sensitivities and allergies both evoke an immune response, however this response in a “true allergy” is more obvious and often more severe. We already know many of the symptoms that allergies can cause. The following are symptoms that people often don’t associate with allergies and sensitivities:

* digestive difficulties
* childhood history of colic, asthma, eczema, rashes and ear infections
* weak immune system
* daily mood swings
* depression
* aggression
* learning difficulties
* hyperactivity
* difficulty sleeping
* sinus congestion
* facial puffiness and discoloration around the eyes


Without getting into testing, an elimination diet can be an effective way to pinpoint allergies. This involves a two week “avoidance” and then “challenge” of the food in suspicion. If you don’t already have an idea of which foods may be causing you trouble, I recommend starting with the most common offenders (listed above). Pay attention to how you act and feel during this time. Keeping a food journal, making notes of what you eat and how you are feeling throughout the day, can also be a really great way to see the food/mood connection.