I recently listened to a short video series by Dr. Leslie Korn, a Harvard Medical School trained traumatologist who specializes in mental health nutrition and integrative approaches to treating the mind and body. She has some interesting (and perhaps different) things to say about the role of nutrition in mental health that I wanted to share with you. I am aware that many brain and nervous system retrainers have gone down the rabbit hole of trying various diets and eating plans. The purpose of this blog is not to advocate for a particular style of eating but rather to bring into awareness some of the factors that play a role in our mental health from a nutrition perspective.
Let's start with the basics (very briefly). The biggest culprits that negatively affect our mental health include refined flours, sugars and trans fats. These substances are highly addictive, which make them difficult to eliminate for many people. As I'm sure most of you already know, the problem with them is that they are pro-inflammatory, causing low levels of inflammation ongoing in our system (which, just like the fight or flight response, our systems were not designed to be in inflammation on an ongoing basis).
According to Dr. Korn, research shows that inflammation underlies depression & anxiety, and more recently the research is focusing on these foods as contributors to autism and bipolar disorder. Reducing inflammation also helps with ADHD and PTSD along with other mental health diagnoses.
When deciding what to eat, Dr. Korn says there are a few things to keep in mind:
The idea that there is one right way of eating that fits everyone is a fallacy. We need to keep in mind our ancestry (where we originated) because we carry those ancestral genes with us no matter where we live. For example, someone with an ancestry from India will need to eat differently than someone who originates from a cold northern climate, even if they are currently living in the same place. If we have mixed ancestry, it becomes about which genes are dominant. Some of us need more protein and fats, while others need more carbs. If we don't meet our needs, the body rebels in time and so does the mind.
Protein is really important for mental health because it contains amino acids, which affect our brain health. Amino acids especially play a role in mood and focus.
Our brain needs B vitamins, especially B6 & B12 for optimal mental health function, especially concentration & memory.
Supplementing with 2000 - 9000mgs of fish oil a day is effective for depression and bipolar, and higher levels of fish oils can be useful for psychiatric disorders (which should be done in consultation with a trained professional at those levels).
Low fat diets make children vulnerable to learning disorders. The brain is 60% fat and it needs good healthy fats to function.
We need saturated fats and fats in general to metabolize fat soluble vitamins like A,D,E,K (which can play a role in mental health). This is especially important to keep in mind if you are on a vegetarian or vegan diet. The myth of saturated fats causing heart disease and clogged arteries has been completely debunked in the medical research. It is actually refined carbs and sugars that cause these things.
As women come closer to menopause and hormones decrease so do some of our neurotransmitters. This makes us more vulnerable to anxiety. Increasing protein can counteract this.
Our gut microbiome is where we produce significant amounts of some very important neurotransmitters, like serotonin and dopamine. This is why the gut is often referred to as the second brain, and why tending to our microbiome is helpful for our mental health.
Licorice root tea can help balance your HPA (Hypothalamic Pituitary Adrenal) axis.
Eggs are one of the best foods for cognitive and mental health, especially for maintaining memory. Two eggs a day are recommended.
Here are some suggestions if you are considering making nutrition changes:
Approach changes from the overall perspective of reducing triggers and increasing good supports. Good supports are like medicine for the brain.
Make small, simple changes so that you feel like you have some control over things and can feel that you are doing something good for your system instead of taking something away.
Satisfy your sweet tooth (if you have one) with healthy alternatives like stevia or fresh fruit
Tuning into how you feel after you eat certain foods (especially looking at your mood) can help you discern your ancestral diet and what is right for you. Most people can sense what is fueling versus what is not; fueling in a way that adds steady energy rather than a high followed by a crash.
We benefit from making these changes in a group (i.e. getting your family, friends, or coworkers on board when possible).
From a brain retraining perspective, of course our brain and nervous system regulation play an important role in good mental health, but it is worthwhile to take a moment to reflect on the nutritional building blocks that also play a role. If we do reflect on nutrition, it is good to do so from the perspective of what a health conscious (but not obsessed or fearful) person would do nutritionally to support their wellbeing. If you do decide to make changes, start small, put them in place, then don't give them a lot of focus or air time. After a period of time re-evaluate and see what you notice.
Best wishes!
Caelum's Insights (A Functional Neurology Perspective):
Recently I was shadowing a Functional Neurologist and noticed an interesting connection between our thinking and our physical capabilities. Our thoughts can actively affect and influence how our bodies operate. There was an individual who had difficulties with movement of her right hand and arm. When doing exercises to stimulate her frontal cortex and motor centers in her brain, her thoughts shaped how well she did. When she didn’t do a task as well as she hoped, she would mentally beat herself. You could see it in her body language and facial expression (and she confirmed this verbally later). When this happened, she had a very hard time opening her hand and moving her arm. Once this was noted by the Doctor he changed the orientation of the task to assist her in changing her perception of herself. With this reorientation it was like a fresh start and she was able to operate her hand as well as before. When she did well with the tasks her motor control over her hand and arm improved, these improvements carried over into the next task. This example highlights the importance of not being too hard on oneself and that when we are, sometimes reorienting to the task in a different way or changing our perspective helps and affects us positively, even at the level of motor output.
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Candy Widdifield, M.Ed. candywiddifield.com candy.thriving@gmail.com
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