Diet and Mental Health
Current clinical management of major mental disorders, such as autism spectrum disorder, depression and schizophrenia, is less than optimal. Recent scientific advances have indicated that deficits in oxidative and inflammation systems are extensively involved in the pathogenesis of these disorders. These findings have led to expanded considerations for treatment.
Omega-3 fatty acids are an essential part of the brain and are involved in many physiological functions that affect the brain’s development, function, and aging. Some evidence suggests that low levels of omega-3s in the diet can increase the risk of developing mental health issues, including depression, bipolar disorder, schizophrenia, dementia, ADHD, and autism. Low levels of omega-3s, especially EPA, have also been linked to low cognitive function, sleep disturbances, aggression, and impulsive behaviors.
Vitamin B deficiency (B1, B6, B7, B12, B complex) can contribute to depression, anxiety, and mood swings. It is associated with a disruption in the nervous system as well as the circulatory system. B12/B9, or folate, is at the forefront of mood management.
Low levels of vitamin D are associated with increased symptoms of depression and anxiety in adults. Vitamin D deficiency can also cause symptoms similar to depression, including: Mood changes, Sadness, Hopelessness, Fatigue, Forgetfulness, Loss of interest in activities, Suicidal thoughts, Anxiety, Loss of appetite, and Excessive weight loss or gain.
Probiotic is by far the most ignored deficiency that creates the worst symptoms that affect millions of people worldwide. Probiotics are a mix of live bacteria and yeast that live naturally in the human gastrointestinal tract that promote healthy digestion, support a healthy response to stress, promote positive mood and emotional balance. Mental health issues that have been linked to an unhealthy gut include ADD/ADHD, anxiety, depression, schizophrenia, and Alzheimer’s disease. Physical issues include autoimmune problems (such as thyroid issues and arthritis disorders), digestive issues (such as irritable bowel syndrome, constipation, diarrhea, heartburn, or bloating), sleep issues, skin rashes, allergies, and the rollercoaster of sugar cravings.
Magnesium is an essential cation that plays a role in many central nervous system functions, including signal transduction and transmission. Studies have shown that magnesium may be useful in treating neurological and psychiatric disorders, and magnesium levels are often lower in people with mental disorders, especially depression.
Sulforaphane (SFN) is a dietary phytochemical extracted from cruciferous vegetables. It is an effective activator of the transcription factor nuclear erythroid-2 like factor-2, which can upregulate multiple antioxidants and protect neurons against various oxidative damages. On the other hand, it can also significantly reduce inflammatory response to pathological states and decrease the damage caused by the immune response via the nuclear factor-κB pathway and other pathways. Chopping broccoli and adding mustard powder increase sulforaphane formation, boiling prevents formation.
Inflammation triggers chemical reactions in the body that can impact brain function and mood regulation. Studies have found that individuals with chronic inflammation are at a higher risk of developing depression. Additionally, some people with depression show elevated levels of inflammatory markers in their blood.
Some vitamins and supplements that may have anti-inflammatory properties include:
Curcumin — An antioxidant and dietary supplement that may help relieve arthritis as effectively as NSAIDs like ibuprofen
Vitamin C — An antioxidant that can manage inflammation without inhibiting the immune system’s ability to fight harmful compounds
Vitamin E — An antioxidant and anti-inflammatory that may fight free radicals in the skin caused by pollution and UV exposure
Green tea (ECGC) — Contains a major component that may help reduce chronic inflammation, including inflammation that can damage the ears
Bromelain — An enzyme found in pineapples that may reduce inflammation and swelling associated with injuries, surgery, and arthritis
Vitamin A — An anti-inflammatory micronutrient that may play a role in tissue specialization and promote the immune systems
Along with the aforementioned:
Fish oil — Contains omega-3 fatty acids that may prevent fat cell inflammation
B-vitamins — May have anti-inflammatory effects and help boost antibody production
Vitamin D — An antioxidant that may reduce inflammation in the brain, which could positively affect anxiety and depression
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Abstracts copied from:
https://www.sciencedirect.com/science/article/pii/S241464472030004X?via%3Dihub
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8987744/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/
https://www.amenclinics.com/blog/5-common-nutritional-deficiencies-in-mental-health-problems/
https://link.springer.com/article/10.1007/s13668-022-00441-0
https://www.athsport.co/blogs/learn/best-vitamins-for-inflammation
https://nutritionfacts.org/video/flashback-friday-second-strategy-to-cooking-broccoli/
