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Nutrition Therapy forMental HealthLisa Hyatt, M.S., CHC

GOALS1. Basic brain/gut connection4. Food influence on gut bacteriabalance and mood and behavior2. Gut microbiome/bacteria balance5. Blood sugar balance as a keycomponent in mental health3. Gut bacteria balance influencesneurotransmitters/mood andbehavior6. Food allergies/sensitivities7. Simple steps that can be takento support mental health

Recovery from PanicAnxiety DisorderAn unexpected path

“ A dark hole I couldn’t get out of ” and never thought I wouldParanoiaTremblingDetachment from self and othersRacing heartShortness breathFear or dying or going crazy

Healer Heal ThyselfAfter years of suffering No medication No therapy No one with educatedknowledge of disorder No idea what to doInterest inIntegrative/Functionalmedicine and nutrition .Side effect: elimination ofsymptoms.Physical and Mental

Functional Medicine NutritionEvolution in the practice of medicine the 21st century.Underlying causes of diseaseDisease-centered focus vs patient-centered approachWhole person vs isolated set of symptomsBio-individualityEmpowers patients-Institute for Functional Medicine

ighCholesterolIBSArthritisAll isolated set of symptomsor are they interconnected?

EpigeneticsBehavior and environment- influence which of our genes are turned on or off“What you eat, how you move, how you restore your system, along with your thoughts, feelings and socialconnections regulate your genes. And those genes end up creating the expression of who you are andhow you are. You can turn on genes that create health or disease, weight gain or weight loss. “-Mark Hyman, M.D.“For centuries scientists have debated whether mental illness results from inborn or environmental factors.These arguments are now fading away as most experts now agree that both factors are highly important.Gene expression can go awry from toxic chemicals, emotional trauma, oxidative stress, medication sideeffects, abnormal nutrient levels.”-William J. Walsh, PhD.

Nutrition: A Necessary Science Complex biochemical pathwaysrunning 24/7 Vitamins, minerals, nutrients allneeded for these pathways to runcorrectly and optimally Role of nutrients in the cause,treatment, and prevention ofdisease.

what we eat and how we take careof our bodies directly affectsbrain function

Mind-Body Connection“This is the law of malnutrition: When yourfood quality or quantity deteriorates, yourmood is the first casualty, even before yourphysical health begins to deteriorate.”-Julia Ross

In 2014, the U.S. National Institute ofMental Health spent more than 1 millionon a new research program zeroing in onthe microbiome brain connection.

“In a very real sense, you have two brains — one in your head, and one in yourgut. Both are created from the same tissue during fetal development, andthey’re connected via your vagus nerve, the tenth cranial nerve that runs fromyour brain stem to your abdomen.”-Dr. Mercola, M.D.

psychoactive

Serotonin, GABA,Dopamine, EndorphinsThrough the gut brain axisgut bacteria deliver neuroactive substances thatinfluence the brain

Intestinal Microbiome protect the lining of your intestines provide a strong barrier against toxinsand “bad” bacteria limit inflammation improve how well you absorb nutrientsfrom your food activate neural pathways that travel directly between the gut andthe brain.

Can changing the bacteria in our gut improvebrain function?2016- 1st human trial to prove that changing the gutmicrobiota by increasing good bacteria improves brainfunction-J Neurogastroenterol Motil.

95% of serotonin receptorsfound in the lining of the gutNeurotransmitterSleep, Appetite, Mediates moods, Inhibitspain.

GABA: thecalming brain chemicalLow high anxiety, panic, stress,inability to relaxDepleted from: Stress, Trauma,Pain, Fear, Anxiety, Anger, GriefPanicSufficient Relaxed, good stresstolerance

Good Bacteriasecretes GABAHappy Gut HappyBrain Specific types of probiotics (lactobacillus, and bifidobacterium)produce GABA abundance Multiple studies- already shown promise in reducing anxiety-Journal of applied microbiology

Mice engaged in obsessive-compulsiverepetitive behaviors were pacified whengiven a strain of the bacteriumBacteroides fragilis.-New York Times June 23, 2015GABA is used by inhibitory synapses more thanany other neurotransmitter in the human brainand plays a large role in inhibiting over excitationto control anxiety and stress.-Weeks, B., 2009

AlcoholBenzodiazepinesBarbituratesAll stimulate GABAreceptors.Same as certainbeneficial bacteria do.Javier A. Bravo, et al. Ingestion of Lactobacillus strain regulatesemotional behavior and central GABA receptor expression in a mousevia the vagus nerve. 2011

Treatment with Synthetic GABA agonistsSynthetic drugs that agonize GABA receptorsused to control stress, anxiety, and mood.Reduce anxiety, depression, pain,schizophrenia, and drug and alcohol addiction.Xanax, Valium, and Ambien areGABAergic in nature and have beenfound to improve GABA signaling andhave positive results in helping withanxiety, depression, and insomnia.An Integrative Approach“due to the potential side-effects and risks associated withthe use of these drugs, there is a great deal of popular andmedical interest in the use of dietary supplements andnutraceuticals in order to manage stress and anxiety”Weeks, B. 2009

How we feel bothphysically and mentally ishighly influenced by thestate of our microbiome.The balance of good andbad bacteria is critical.

First evidence that friendly bacteria from food can affect brain function inhumans by rebalancing microbiome.High vegetable, fiber healthier gut and brainWestern diet (high fat, carbs) physical and mental health problems-UCLA, journal of gastroenterology, 2013

Bad Mood Foods: A processed problem

Standard American Diet (SAD)High in sugar, refined carbohydrates, trans fat, sodium and processedfood

“Americans spend about 90 percent of their foodbudget on processed foods which contain astaggering number of artificial food additives,preservatives, colors and flavor enhancers. It’svirtually impossible to identify them all and ascertaintheir true impact on your health.”- Dr. Mercola, M.D.

Sugar and WhiteFlour Nutrientsdepleted just tobreak it down Inflammation Blood sugarchanges

Feed pathogens in the gutovertake more beneficial bacteria Suppresses the activity of BDNF (brain- derived neurotrophic factor). key growth hormone in the brain Levels are critically low in both depression and schizophrenia. Promote chronic inflammation- disrupts the normal functioning of theimmune system and the brain.- David Perlmutter, M.D

Sugar molecules brain proteins degeneration of brain and functioning

Blood Sugar Imbalances

Vicious cycle of ups anddownsSpike: Euphoria,excited, happy, calmHHappapSpike: Euphoria, ExcitementCrash: Anxiety,nervousness,Crash: Anxiety, Depression, headaches, depression,irritabilityHeadaches, Irritability

“Blood sugar increase leads to depletion ofserotonin, GABA, dopamine, epinephrine,norepinephrine.”-David Perlmutter, M.D.“Hypoglycemia causes the brain to secreteglutamate in levels that can cause agitation,depression, anger, anxiety, panic attacks and anincrease in suicide risk.”-Russell Blaylock. M.D.

3 meals and 2 snacksBalance BloodSugarA few simple steps Eliminate/reduce sugar andwhite flour Increase protein intake witheach meal Swap out refined grains withwhole grains

Consuming Probiotics may improveglucose metabolismGreater effects when taken 8 wks orlonger with multiple strains.Zang et al. Medicina, 2016

Food allergies can affect theCNS:Fatigue, slowed thought processes,irritability, agitation, aggressivebehavior, nervousness, anxiety,depression, schizophrenia,hyperactivity, learning disabilities

Food Allergies“Emotional and behavioralproblems, particularly symptomsof depression, anxiety, andADHD, are common amongadolescents with food allergy inthe general population and, inthe case of elevated levels ofdepressive symptoms, persistinto young adulthood”-European Journal of Allergy andClinical Immunology, 2016

neurologic andpsychiatric disorders

Celiac Disease Celiac Disease (CD)- immune-mediated diseasedependent on gluten (a protein present in wheat, ryeor barley). Occurs in about 1% of the population and isgenerally characterized by gastrointestinalcomplaints. The relationship of celiac disease to neurologic andpsychiatric complications has been observed for over 40yearsJackson, J. et al. Neurologic and Psychiatric Manifestations of Celiac Disease and Gluten Sensitivity, PsychiatricQuarterly, 2012.

Gluten Sensitivity Gluten sensitivity (GS): an illness distinct from celiacdisease with an estimated prevalence 6 times that ofCD. Neurologic and psychiatric complications. *May be theprime symptom in patients suffering from this disease. Gluten sensitivity may easily go unrecognized anduntreated.Jackson, J. et al. Neurologic and Psychiatric Manifestations of Celiac Disease and GlutenSensitivity, Psychiatric Quarterly, 2012.

Psychiatric symptoms and disordersassociated with CD and GS. Anxiety disorders Depressive and mood disorders Attention deficit hyperactivitydisorder (ADHD) Autism spectrum disorders Schizophrenia (may be the psychiatricdisorder with the strongestrelationship)Jackson, J. et al. Neurologic and Psychiatric Manifestations of Celiac Disease and Gluten Sensitivity,Psychiatric Quarterly, 2012.

Good Mood Foods

Leafy Greens

Mental Health Benefits#1 mood enhancing veggieReduce stress, anxiety,depressionB vitamins- support brain againststress, anxiety,depressionMagnesium- calming mineralVitamin K- Preserves good moodomega 3’s

Healthy Fats

When society became fat phobic.As we shifted from eating a high-fat, high-fiber, low-carb diet to a low fat, lowfiber, high-carb diet we began to suffer from chronic conditions linked to thebrain.- David Perlmutter, M.D

Good fat in brain creates all cell membranes in the bodyWith Bad fats- the brain can only make low-quality nerve cell membranes thatdon't function well. (trans fats, some sat fats)A diet high in essential good fats- brain cells can manufacture higher-qualitynerve cell membranes and influence nerve cells' ability to function at their peakcapacity.

Omega 3’s : More than just heart healthy.Omega 3 Fatty acids go to our brains first then the bodyMore omega 3’s we eat the better our moodsDopamine can be raised by 40%. (enhances motivation, drive)Used to treat severe and manic depressionProtect brain from damage caused from chronic stressEnhances sensitivity of serotonin receptor- reduces depression, anxiety, violence, suicideMay disrupt the brain signals that trigger the characteristic mood swings seen with bipolardisorder. (Harvard University)May have implications for successfully treating other psychiatric disorders such asdepression and schizophrenia

ProteinProtein

A must for mental health: buildingblocks for amino acidsPrecursors for neurotransmitters(emotion generators) -dopamine, serotonin, GABA, endorphins

Feel good neurotransmitters only madefrom high protein foodsMost concentrated- beef,chicken, fish, eggs, cheeseContain all 9 essentialamino acids

Not EnoughAnxietyDepressionInsomniaADDAlcohol/drug addictionvsEnoughEnergyFocusBlood Sugar Balance

Probiotic-rich Fermented Foods

“Fermented foodshelped curb socialanxiety disorder inyoung adults.”-Psychiatry Research 2015 Psych Central 2015Increase good bacteria in the gut