Nutrition and Mental Health 1 in 4 adults−approximately 61.5 million Americans−experiences mental illness each year 74% of calories consumed by Americans come from processed, sugary foods (e.g., soda, pizza, donuts) Only 1 in 10 Americans meet the basic daily food group recommendations Poor Diet/Nutrient Depletion and Mental Health Disorders Symptom Comparison: Blood Sugar-Adrenal Axis: Blood sugar is regulated by the food we eat and hormones, including insulin and cortisol. Poor diet (e.g., high in processed, sugary food) leads to dysregulation of blood sugar and the associated hormones which result in mental health symptoms, inflammation, and many other health concerns. Fatigue Anxiety Depression Irritability Mood lability Stress Intolerance Overeating, cravings Sleep disturbance Neurotransmitter Depletion Symptoms of Nutrient Depletion: Symptoms of Mental Health Disorders: Fatigue Anxiety Depression Irritability Mood lability Stress Intolerance Overeating, cravings Sleep disturbance Neurotransmitter Depletion High Blood Sugar Range Stable Blood Sugar Range Low Blood Sugar Range Insulin increases to quickly lower blood sugar Stress hormone overshoots blood sugar into high range. Insulin attempts to lower blood sugar quickly High sugar/carb meal; blood sugar quickly rises Low blood sugar symptoms and cortisol released to raise blood sugar
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Nutrition and Mental Health
1 in 4 adults−approximately 61.5 million Americans−experiences mental illness each year
74% of calories consumed by Americans come from processed, sugary foods (e.g., soda, pizza, donuts)
Only 1 in 10 Americans meet the basic daily food group recommendations
Poor Diet/Nutrient Depletion and Mental Health Disorders Symptom Comparison:
Blood Sugar-Adrenal Axis: Blood sugar is regulated by the food we eat and hormones,
including insulin and cortisol. Poor diet (e.g., high in processed, sugary food) leads to
dysregulation of blood sugar and the associated hormones which result in mental health
symptoms, inflammation, and many other health concerns.
Fatigue
Anxiety
Depression
Irritability
Mood lability
Stress Intolerance
Overeating, cravings
Sleep disturbance
Neurotransmitter Depletion
Symptoms of Nutrient Depletion: Symptoms of Mental Health Disorders:
Fatigue
Anxiety
Depression
Irritability
Mood lability
Stress Intolerance
Overeating, cravings
Sleep disturbance
Neurotransmitter Depletion
High
Blood Sugar Range
Stable
Blood Sugar Range
Low
Blood Sugar Range
Insulin increases to quickly lower blood sugar
Stress hormone overshoots blood sugar into high range. Insulin attempts to lower blood sugar quickly
High sugar/carb meal; blood sugar quickly rises
Low blood sugar symptoms and cortisol released to raise blood sugar
Low
Blood Sugar Range
Food for Mood: Out with the bad, in with the good - Remove foods that are dysregulating
the blood sugar-adrenal axis, gut health, & the blood-brain barrier and leading to nutrient
deficiencies and mood disturbance. Replace them with foods that support mood & mental health
Foods associated with mood
disturbance:
Sugar and simple carbohydrate
Processed foods
Trans fats
Caffeine
Replace with increased intake of:
Protein
Healthy fat
Vegetables
Complex/high nutrient
carbohydrates
Food for Mood Guidelines:
Stabilize Blood Sugar:
Eat lean protein each meal (e.g., chicken, turkey, fish, beef, eggs)
Eat small meals, frequently (every 3- 4 hours)
Increase Fiber: eat unlimited veggies (6-7/day)
Minimize simple carbohydrate and sugar intake
Eat before you get hungry
Eat “whole” foods (without added ingredients)
Eat Gut Healing Foods:
Bone broth
Healthy fats
Healthy proteins
Cooked vegetables
Warm, cooked foods (avoid raw foods)
Rotating foods (e.g., don’t eat the same foods every day)
Bottom Line:
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